Circuit 1:


  • DB L-sit press

  • DB bent over rows 2:1 alternating style

  • Skull crushers w/ 3sec eccentric

Circuit 2:

3 Rounds

  • 5 Half kneeling windmill /side

  • 10 Kneeling hip thrust with OH press 

Ideal Weight: 25-20lbs

L-Sit Press

  • Sit in the L position, weights at your shoulders in the rack position.

  • Take a deep diaphragm breath and exhale pressing the weight directly overhead

  • Keep your ribs down as you press & lock out your elbows at the top

Bent Over Rows

  • Hinge forward at the hips allowing a slight bend in your knees. Your arms should dangle beneath your torso. 

  • Pull your shoulder blades back and down into their sockets. 

  • Row by pulling your elbows straight back - keeping your arms close to your body by closing your armpits

Skull Crushers

  • Start on your back in the fish hook position, holding the weight above your chest 

  • Inhale while lowering the weight to your head by bending your elbows

  • Exhale as you straighten your elbows back to the start position 

Half Kneeling Windmill

  • Start in the half kneeling position with the DB racked in the hand of the side that your foot is planted on the ground. 

  • Keep the weight stacked and balanced directly above your shoulder - it helps to look up your arm at it

  • Reach with your free hand and lean down and away from the weight by pushing your hips in the opposite direction

Kneeling Hip Thrust with Overhead Press

  • Start by sitting with your legs folded under you

  • Zip up your brace and perform a controlled hip thrust 

  • Press the DB overhead 

Jasmine Cabrera

Health By Jasmine, Virginia