Month 9 - Workout 1
Month 9 - Workout 1 Walking High Pull 1. Holding your USB with the snatch handles, take a staggered stance, with one foot on the ball of the foot. 2. Hinge your hips back keeping your shoulders back, dropping the bag to your shins 3. Drive the hips forward as you pull the bag up high infront of you. 4. As the bag is at that top position, quickly switch feet, so the other foot is on the ball of the foot. 5. Try to eliminate flexing the spine, or letting the shoulders roll forward when dropping the bag back to the start position.
Lateral Bag Drag Push Ups 1. Set yourself up in to a push up position with the knees on the ground and the toes pushed in to the floor 2. From this position, drag the sandbag under the body to the opposite side. 3. Then perform a push up by pulling yourself towards the ground and then controlling the lift back to the start 4. Ensure your hips do not rotate, or move from side to side during the drag phase of the movement.
Underhand Bent Over Row 1. Hold the snatch handles of your USB with the palms facing forwards. 2. Hinge you hips back keeping you back and head in alignment 3. Row the weight towards your b elly button, focussing on squeezing your shoulder blades tightly at the top of the position.
Front Loaded Squats 1. Clean your sandbag to the front loaded position, keeping the bag in a tight position towards the body 2. Control the descent in to the squat to get the most out of the movement. 3. Keeping the bag tight in to the body will help keep your body in a better postural alignment 4. Repeat for the required repetitionsLateral Bag Drag
Shoveling 1. Grab the neutral grip handles of your USB, pivot on the foot and rotate to one side. 2. Pull the weight out and up to move the weight across the body to the opposite side of the body, pivoting on the feet as you do. 3. As you get in to the repetitions aim to left the bag to chest height in the middle position of the movement.
Exercise
Repetitions
Rest Interval
Rounds
Stepping High Pulls
2-3
10/8/6/4 per side
As little as possible until ladder over then up to 2 minutes
Lateral Bag Drag with push-up
2-3
5/4/3/2
As little as possible until ladder over then up to 2 minutes
Underhand Bent Rows
2-3
30 seconds
30 seconds
Front Loaded Squats
2-3
30 seconds
30 seconds
Shoveling
2-3
30 seconds
30 seconds
Lateral Bag Drag Push Ups 1. Set yourself up in to a push up position with the knees on the ground and the toes pushed in to the floor 2. From this position, drag the sandbag under the body to the opposite side. 3. Then perform a push up by pulling yourself towards the ground and then controlling the lift back to the start 4. Ensure your hips do not rotate, or move from side to side during the drag phase of the movement.
Underhand Bent Over Row 1. Hold the snatch handles of your USB with the palms facing forwards. 2. Hinge you hips back keeping you back and head in alignment 3. Row the weight towards your b elly button, focussing on squeezing your shoulder blades tightly at the top of the position.
Front Loaded Squats 1. Clean your sandbag to the front loaded position, keeping the bag in a tight position towards the body 2. Control the descent in to the squat to get the most out of the movement. 3. Keeping the bag tight in to the body will help keep your body in a better postural alignment 4. Repeat for the required repetitionsLateral Bag Drag
Shoveling 1. Grab the neutral grip handles of your USB, pivot on the foot and rotate to one side. 2. Pull the weight out and up to move the weight across the body to the opposite side of the body, pivoting on the feet as you do. 3. As you get in to the repetitions aim to left the bag to chest height in the middle position of the movement.
Exercise
Repetitions
Rest Interval
Rounds
Stepping High Pulls
2-3
10/8/6/4 per side
As little as possible until ladder over then up to 2 minutes
Lateral Bag Drag with push-up
2-3
5/4/3/2
As little as possible until ladder over then up to 2 minutes
Underhand Bent Rows
2-3
30 seconds
30 seconds
Front Loaded Squats
2-3
30 seconds
30 seconds
Shoveling
2-3
30 seconds
30 seconds
