9.19.18

Foundational Work –

3x20sec each:

  • Elevated march

  • DB front raise with slow lower

  • Side lying leg raise/side


4 Rounds:

  • 10 Offset lunges

  • 10m farmers carry (or 35 steps)

  • 10 Push-ups

*Switch hands at the start of each round

Offset Lunges

  • Align your rib cage over your pelvis with weight in 1 hand

  • As you step forward keep that alignment with your rib cage down

  • Exhale as you push off your front foot

Farmers Carry

  • Align your rib cage over your pelvis with weight in 1 hand

  • As you walk fight the urge to drastically lean against the weight 


Pushups

  • Start on all 4s, zip up your brace and walk yourself out into a plank

  • While maintaining tension, close your armpits and lower your chest to the floor

  • Exhale as you push your body as a UNIT, back to the top of the plank


*Use the following scales if needed: Wall push-ups,Elevate hands to a bench, place a single knee down

Jasmine Cabrera

Health By Jasmine, Virginia