This week we our workout is a Sandbag Inverting Ladders workout. This workout will hit your entire body with cleans, squats, rows and Planks w/pull-thrus. Give it a try this week.
The Workout
Complete the following inverting rep ladder for each exercise pair.
12, 10, 8, 6, 4, 2
2, 4, 6, 8, 10, 12
Complete the first pair before moving to the second pair
Sandbag Cleans
Sandbag Squats
Sandbag Row
Plank w/ Sandbag Pull-thrus
How to Perform the Sandbag Inverting Ladders Workout
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Sandbag Inverting Ladders Workout
You will pick a sandbag or two to use in the workout. The idea is to work with a weight that is a challenge, but you should always maintain good form. You can do this workout for time, if you want an added Challenge.
For each exercise pair, you will complete the inverting ladder rep pattern. The first exercise of the pair starts at 12 reps, the second exercises starts at 2 reps. Every time through the pair of exercises you will subtract 2 reps from the first exercise and add 2 reps to the second exercise to achieve the following rep pattern:
12, 10, 8, 6, 4, 2
2, 4, 6, 8, 10, 12
Once you finish the first exercise pair, move right into the second pair.
The Exercises
Pair 1:
Sandbag Cleans: Starting with the sandbag on the floor at your feet, squat down grab the handles. Keeping your chest proud, drive through your feet and legs, pulling the sandbag off the floor, pulling it upward with your arms and cleaning it into the front rack position. Return to the start position. Repeat for the required reps.
Sandbag Squats: With the sand bag across your back (as in the demonstrations video) or in the front rack position, Perform the required repetitions of squats for the round you are on.
Pair 2:
Sandbag Row: With the sandbag on the floor directly in front of your feet, hinge at the hips, bending slightly at the knees and grab the handles. Raise up so the sandbag is hanging just below your knees. From here drive your elbows toward the ceiling, rowing the sand bag toward your mid-section. Return to the hang position and repeat for the required number of reps.
Sandbag Plank with Pull Thru: Start in the high plank position with the sandbag to one side. Reach thru with the hand opposite the sandbag and pull it under your body. Alternate pulling it thru with the other hand, going back and forth for the required number of reps. Maintain a straight line from your shoulders to your heels.
Watch the demonstration video below.
Demonstration Video
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