SANDBAG | WEEK 27 | 06/27/2021

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Front Squats

then

3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press

then

50 Back Squats

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.

Check out the demo video for a smooth way to get into position for the pressing movements.

It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!

FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.

SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.

SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.

BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.

FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.

BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.