SANDBAG | WEEK 47 | 11/14/2021
This workout is the first workout from the new "SP Sandbag Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
Sandbag: Series 1 is a collection of 12 workouts that you can complete in 15-25 minutes. The only equipment you'll need is your sandbag!
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.
CUSTOMIZATION
Shoulder Squat
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.
CUSTOMIZATIONS
Standing Press
Shoulder to Shoulder
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.
CUSTOMIZATIONS
Single Leg Toe Touches
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.
CUSTOMIZATION
Push Ups
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.
CUSTOMIZATION
Shoulder Squat