12.6.18

Hey ladies! Today is a steady conditioning session. Get ready!

20 minutes of as many reps as possible. A great workout to practice self-pacing.

20-Min AMRAP
- 10 DB Pull-Throughs
- 10m DB Carry
- 10 DB Sumo Squat
- 10m DB Carry"
- 10 Bent Over Row w/ Underhand Grip
- 10m DB Carry

Every exercise is divided up by a single side dumbbell carry. Carry the weight in one Han going forward, and in the other hand coming back to the start spot.

Dumbbell Pull Throughs

  • Begin on all 4s with a weight to the side of you at around the level of your chest

  • Find your neutral spine position, brace and raise your knees

  • Sweep your hand across your body and grab the weight and drag it to the other side of your body, do not pick it up off the floor. Exhale as you drag the weight and maintain a stable brace

Dumbbell Sumo Squat

  • Position your feet wide and a weight placed directly beneath you

  • Without arching your back or flaring up your ribs, bend at the knees and lower yourself to grab the weight. 

  • As you exhale, stand the weight up and squeeze your glutes

Bent Over Row with Underhand Grip

  • With the weights in your hands, push your hips back and let your knees bend slightly

  • Pull your shoulder blades back and down and make your back flat

  • With an underhand grip, pull your elbows as far back as they will go - allowing the weights to come to your body

Dumbbell Carry

  • Stand with neutral hips, ribs stacked down and directly over your pelvis

  • Lean forward and bend your knees to pick up 1 weight, exhaling as you stand back up

  • Maintain your brace and upright posture as you carry the weight forward. Breathing into your ribs and stomach as you work

Jasmine Cabrera

Health By Jasmine, Virginia