Today we have a simple time capped workout. One that’s slow and deliberate; perfect for giving you the space to practice good connection breath and zipping your brace.

8-Minute AMRAP
(As Many Reps As Possible)

  • 10 Alternating DB Snatch

  • 45sec Elevated Plank

The plank has a couple of different scale options you can play around with.

If you have a diastasis larger than 2 finger widths and have trouble maintaining tension when in the face down position, the inverted option has got your name written all over it.

Dumbbell Snatch

  • Begin with the weight 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 moving of the weight.

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

Elevated Plank

  • Begin by zipping up your brace 

  • As you extend your legs away from your torso, focus on keeping tension in your abs and glutes while pushing your shoulder blades away from each other

  • Avoid sagging your hips

Visual this: The hollow body rock. You want to create the same tension and shape as you would during the hollow body, with the only difference being you’re face down versus on your back (reference workout 8.15.18 for the visual).

Jasmine Cabrera

Health By Jasmine, Virginia