12.18.18

Happy Tuesday, ladies!

Today we have a short and sweet 21-15-9 workout.
That means complete 21 reps of all the exercises before you move on to performing 15 reps for all the given exercises.

21-15-9
- Push-Ups
- Step-Ups
- Alternating DB Snatch


Push-Ups

  • Set up on the floor on all 4s - hands slightly wider than shoulders, shoulders packed back and down (think of closing your armpits) and stacked above your wrists with your fingers pointing forward

  • Inhale, exhale finding neutral alignment of your back and hips. From here, position your feet/legs in the position that allows you to maintain the BEST tension in your core. (One knee down, both knees down, etc)

  • Inhale at the top of the push-up, and as a unit lower yourself down until your elbows are bent at 90 degrees. Exhale as you push as a unit back up

*Scale if needed: hands on raised surface, feet wide, one knee on floor, both knees on floor

Step-Ups

  • Facing the object, inhale and lift one leg to the height of the object

  • Plant your foot and as you exhale, pull your hip bones together and exhale as you pull yourself to standing on the object

  • Once you come to a full stand on the object, lower yourself back to the floor and switch legs

  • Avoid using a lot of momentum to get yourself on top of the box

Dumbbell Snatch

  • Start with the weight on the floor between your feet. 

  • Hinge down and grab the weight, zipping your brace as you use your hips to generate power and snatch the DB up

  • Fully lock out overhead before returning to the ground

Jasmine Cabrera

Health By Jasmine, Virginia