12-Minute AMRAP (As Many Reps As Possible)

12 Alternating DB snatch
6 Offset squats (right)
6 Offset Squats (left)

If you’re not already familiar with the Bulletproof Pelvic Floor article in the members area - go read it before this workout!
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Dumbbell Snatch
Begin with the dumbbell on the ground. Dropping and hinging forward at the hip, grab the weight and drive with your hips to stand up the DB. Remember, your arm is a guide for the weight, not the work horse. Let your legs and hips do all the work.

Scale down by placing the DB on a table or other elevated surface.

Offset Squat
The weight on one side is what makes this squat offset. It’s great for challenging/increasing your bilateral strength and helps you learn what side of your body (if either) is weaker or less mobile than the other. 

Start with your feet at least hip-width apart as usual. Push your hips back and down while pushing your knees out. Keep your chest upright and don’t forget to breath - exhaling as you stand.

Jasmine Cabrera

Health By Jasmine, Virginia