This week our workout is a progression of sandbag exercises that build to a complex. I call it Sandbag Linked Systems because you are working muscle systems that are linked through each of the movements.
The Workout
Complete 4 Rounds of 10 Reps (Per Side)
Sandbag Overhead Press
Sandbag Step Ups
Sandbag Bulgarian Split Squats
Then: Complete 2 Rounds of 10 Reps
One round on the left, one round on the right
SB Bulgarian Split Squat to
SB Knee Raise to
SB Single leg Overhead Press
How to Perform the Linked Systems workout
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.
There is no time element for this workout rest as much as you need to.
For the first part of the workout you will perform 4 rounds of the exercises for 10 Reps (per side for single sided exercises). You may want more than one weight for this first part.
For the second part, pick a light weigh sandbag. This part is difficult.
The Exercises
Sandbag Overhead Press: This is a strict press. Go as heavy as you can and still maintain good form. Start with the Sandbag in the front racked position. From here, drive the sandbag directly over your head. Your biceps should be next to your ears. Return to the rack. Complete 10 reps.
Sandbag Step Ups: Grab a 12-inch plyobox for this one. Start with the sandbag in the front rack. Ste up onto the box with one foot, then drive your weight up onto the box, bringing your trailing leg up to a knee raise. Return to the starting position, repeat for 10 reps then switch legs.
Sandbag Bulgarian Split Squat: Start by standing with the 12-inch plyobox behind you and the sandbag in the front rack. Place one foot back and on the box. Lower yourself into a squat, then driving with the front leg raise back to the upright position keeping the back leg on the box. Perform 10 reps then switch legs and repeat.
The Complex
Once you complete the first part of the workout get ready for the Complex. Take a break before starting. Gather a light sandbag and a 12-inch plyobox. Set up with the box behind you like the Bulgarian split squat above. You will perform 2 rounds of 10 reps, one on each leg.
Begin the Linked Systems complex with the sandbag in the front rack position and your foot raised to the rear and on the plyobox. Perform a Bulgarian split squat pausing when you get back to the top position. From here, bring the rear leg forward to a knee raise. Pause and get your balance. Then while balancing on one leg, drive the sandbag up to and overhead press. Return the sandbag to the front rack, return your raised leg to the box and repeat for 10 reps. Once you complete all reps on one side repeat on the other side.
This is a very complex movement. If you are having trouble keeping your balance through the flow, you can pause between moves with both feet on the floor to gain your balance and composure. This should be a slow and methodical movement. You will see in the video below that I had trouble with the balance, this is ok, just do your best.
Watch the demonstration video below.
Demonstration Video
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