Month 1 - Workout 3
Month 1 - Workout 3 A1/A3: Shoulder Front Lunge 1. Shoulder your Ultimate Sandbag, feet shoulder width apart. 2. On the side with the bag, take a large step forward, and drop in to a lunge with the front and back knees bent to 90 degrees. 3. Drive to stand tall again, keeping the upper body tall throughout the movement. 4. Repeat for all the reps for that side.
A2: End Cap Rows 1. Roll in the ends of your Ultimate Sandbag and grab with both hands. 2. Let the bag hang just below the knees with your spine and head in a neutral position. 3. Maintaining that posture, pull the bag in to your stomach. 4. Lower to the starting point. 5. Repeat for the required reps
A4: Kneeling Clean And Press 1. Kneel on the ground holding on to the outer handles of your Power Ultimate Sandbag (for all other USBs grab the neutral grip handles) 2. Lift and roll the bag from the ground to shoulder height. 3. Press the bag above the head. 4. Reverse the movement to the start position. 5. Repeat for the required repetitions.
B1: Bridge To Pull Over 1. Lay on your back with your feet flat on the ground. Press your Sandbag directly up, holding the outer handles. 2. Lift your hips, squeezing your butt at the top of the position. 3. Slowly lower the bag behind your head with straight arms 4. Keeping your abs and butt engaged, lift the bag back to the starting position 5. Repeat for the required reps
B2: Lateral Bag Drag 1. Start from a classic push up position, with your feet wide apart, and you bag outside one side of your body. 2. Lift the opposite hand to the bag, and reach under your body to grab the end cap handle of your Ultimate Sandbag. 3. Drag the bag under the body and as far out as you can. 4. Place your hand back on the ground, and then repeat with the other hand.
B3: Shoveling 1.Start holding your sandbag with the top handles, one foot planted straight ahead and the other on the ball of the foot, with the body facing to one side. 2.Drive the hips forward, allowing the bag to swing in front of the body, as you switch sides. 3.Keep the torso braced through the entire movement. 4.Repeat for the required reps
Exercise
Repetitions
Rest Interval
Rounds
A1. Shoulder Front Lunge Right Side
5/4/3/2/1
Little As Possible
2-3
A2. End Cap Rows
5/4/3/2/1
Little As Possible
2-3
A3. Shoulder Front Lunge Left Side
5/4/3/2/1
Little As Possible
2-3
A4. Kneeling Clean and Press
5/4/3/2/1
Little As Possible
2-3 Sets
B1. Bridge to Pullover
10 - 12
30 seconds
2-3 Sets
B2. Lateral Bag Drag
5 - 6 Per Side
30 seconds
2-3
B3. Shoveling
10 - 15 Per Side
30 seconds
2-3
A2: End Cap Rows 1. Roll in the ends of your Ultimate Sandbag and grab with both hands. 2. Let the bag hang just below the knees with your spine and head in a neutral position. 3. Maintaining that posture, pull the bag in to your stomach. 4. Lower to the starting point. 5. Repeat for the required reps
A4: Kneeling Clean And Press 1. Kneel on the ground holding on to the outer handles of your Power Ultimate Sandbag (for all other USBs grab the neutral grip handles) 2. Lift and roll the bag from the ground to shoulder height. 3. Press the bag above the head. 4. Reverse the movement to the start position. 5. Repeat for the required repetitions.
B1: Bridge To Pull Over 1. Lay on your back with your feet flat on the ground. Press your Sandbag directly up, holding the outer handles. 2. Lift your hips, squeezing your butt at the top of the position. 3. Slowly lower the bag behind your head with straight arms 4. Keeping your abs and butt engaged, lift the bag back to the starting position 5. Repeat for the required reps
B2: Lateral Bag Drag 1. Start from a classic push up position, with your feet wide apart, and you bag outside one side of your body. 2. Lift the opposite hand to the bag, and reach under your body to grab the end cap handle of your Ultimate Sandbag. 3. Drag the bag under the body and as far out as you can. 4. Place your hand back on the ground, and then repeat with the other hand.
B3: Shoveling 1.Start holding your sandbag with the top handles, one foot planted straight ahead and the other on the ball of the foot, with the body facing to one side. 2.Drive the hips forward, allowing the bag to swing in front of the body, as you switch sides. 3.Keep the torso braced through the entire movement. 4.Repeat for the required reps
Exercise
Repetitions
Rest Interval
Rounds
A1. Shoulder Front Lunge Right Side
5/4/3/2/1
Little As Possible
2-3
A2. End Cap Rows
5/4/3/2/1
Little As Possible
2-3
A3. Shoulder Front Lunge Left Side
5/4/3/2/1
Little As Possible
2-3
A4. Kneeling Clean and Press
5/4/3/2/1
Little As Possible
2-3 Sets
B1. Bridge to Pullover
10 - 12
30 seconds
2-3 Sets
B2. Lateral Bag Drag
5 - 6 Per Side
30 seconds
2-3
B3. Shoveling
10 - 15 Per Side
30 seconds
2-3
