SANDBAG | WEEK 44 | 10/24/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
60 Sandbag Hop Overs
30 Bearhug Squats
20 Sandbag Toe Touch + Sit Ups
30 Push Up + Lateral Drag
Rest 2 Minutes
30 Push Up + Lateral Drag
20 Sandbag Toe Touch + Sit Ups
30 Bearhug Squats
60 Sandbag Hop Overs
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
Make sure you practice the toe touch + sit up for a few minutes before the workout if you are new to this movement. After you've given it some solid attempts, you can always customize. Each part of this workout should take 7-9 minutes. If you are creeping up to the 10 minute mark in the first part, make some adjustments for after the 2 minute break. Remember you can reduce the reps if you are working with a heavier bag and can't change the weight. Just try to do it before you start rather than in the middle of the movement.
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SANDBAG BEAR HUG SQUAT
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Shoulder Racked Sandbag Squats (switch shoulders halfway through)
SANDBAG TOE TOUCH + SIT UP
This is a combination of a supine toe touch and a sandbag sit up keeping the arms extended. Start on your bag with arms extended vertically, holding the bag over your chest. Raise the legs to touch shins to the bag. As the legs lower to the floor, use that momentum to sit up. Press up out of the shoulder and keep the chest high!
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
1/2 reps toe touches + 1/2 reps sit ups
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)