Our workout of the week is called Single Sided Sandbags. Complete 5 rounds of these 4 exercises at your own pace. You will do 10 reps on each side for each exercise except the bear crawl. The bear crawl is 6 lengths of the turf (about 25 feet). Rest as much or as little as you need. Give it a try and see what you think.
The Workout
Complete 5 rounds at your own pace
Shoulder Racked Sandbag Step-Ups; 10 each side
Plank with Sandbag Pull Thru; 10 each side
Shoulder Racked Sandbag Reverse Lunges; 10 each side
Bear Crawl with Sandbag Drag; 6 lengths of the turf (about 25 feet)
How to Perform Single Sided Sandbags
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, watch the video below or 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.
Are you ready for this? Grab a sandbag that you think you will be challenged by but can maintain good form. You will also need a plyo-box, I recommend no more than 18 inches.
The Workout
The first exercise is the shoulder racked sandbag step-up. Facing the plyo-box, clean the sandbag up onto one shoulder. Step up onto the box with the foot on the same side as the sandbag is racked. As you step up, bring your opposite knee up to about chest level. Reverse back to the starting position. Perform 10 reps on each side.
The second exercise is the plank with sandbag pull thru. Assume a high plank position with the sandbag to one side. Reach through with the opposite hand and pull the sand back across, repeat the movement with the other hand. Continue until you complete 10 pull thru in each direction.
Next, we have shoulder racked sandbag reverse lunges. Clean the sandbag up to one shoulder. Perform a reverse lunge moving the leg on the side of the sandbag to the rear as you lower yourself. Return to the upright position. Perform 10 reps then switch to the other side.
Finally, we have the bear crawl with sandbag drag. Start in the bear position with a sandbag directly under your body. Step forward and grab the sandbag with the hand on the same side as the foot that is moving forward. As you move your body forward drag the sandbag up. You will drag the sandbag forward with each forward step. Perform this move for the length of the turf and repeat 6 times. For those that are not at Body Force, go for about 25 feet and repeat 6 times.
Check out the video below.
Demonstrations Video
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