8.13.18

Deadlifts, squats, and lunges are the name of the game today.

4-mins of work followed by 3-mins of rest for 4 rounds:

15 DB deadlifts
30sec Squat hold
15 DB walking lunges
30sec Squat hold

 

DB Deadlifts
Nothing you haven't seen before...minus the sheer volume of reps. Don't try to rush through this part. Work to feel the stretch in your hamstrings and visualize pushing the earth away with your feet as you stand erect.

Remember to not go slack back on those deadlifts; keep your shoulders pulled back and down with your neck in line with the rest of your spine.

Squat Hold
The squat hold is just as it sounds; squat then hold it for the complete time. Go tush to turf - meaning get as low into that squat position as you can while maintaining an upright chest. If you have problems getting down that low that isn't due to a knee issue, it's an indicator that now's a good time to start addressing your hip and/or ankle mobility.

Walking Lunges
Start with your feet hip-width apart. As you lunge forward maintain that foot distance. Be sure to keep your chest upright and tap the back knee down lightly before using your lead leg to pull yourself to standing. If you struggle with 2 DBs, scale down to one held close to the chest with both hands.

Goal: Try to match your sets through all 4 blocks of work!

Jasmine Cabrera

Health By Jasmine, Virginia