There are just days! You know those days where getting everything together to do your workout just seems well, overwhelming! Whether that means you just don’t feel like writing a very creative workout program, you don’t have an hour to commit to the day’s training, or you know that the energy level you have to commit to your workouts is going to be limited. It happens to all of us and that’s why I love using DVRT Ultimate Sandbag workouts to solve many of these typical training issues.
Motivation is something that we all work towards having more of in life and training!
Let’s face it, we all have less than stellar days. Fitness though is a long-term mission, not one dependent upon any one singular workout. The trouble is, if we get too much into that mindset we often allow ourselves to miss more and more training. So, how can we use some simple DVRT Ultimate Sandbag workouts to both keep our purpose and not overwhelm ourselves?
One of my favorite ways to use DVRT Ultimate Sandbag workouts for just such occasions are our DVRT Flows. The ability to move from one DVRT exercise RIGHT into another is not just cool, or fun to play with creativity, but can add such tremendous value to our training.
Our DVRT Ultimate Sandbag workouts that integrate these Flows are based around a few key functional training concepts. The first is that unlike many other combination type of workout programs, DVRT Flows try to find balance in the movements.
For example, if you did a barbell, kettlebell, heck, even Ultimate Sandbag simple Flow of Clean, Squat, and Press you would find a challenging workout. However, your Clean and Squat are going to be limited to what you can use in the press. Doesn’t sound like a big deal, but if you think about it, it leaves about 2/3rds of your Flow under trained!
Don’t get us wrong, using enough weight in an Ultimate Sandbag even makes “easy” looking Flows one of the biggest fitness challenges you could ever try!
The nice thing about using the concepts of DVRT in our Ultimate Sandbag workouts, we can have more balance in the training. Using the ideas of body position, load position, and plane of motion allows us to see far more equality in loading during such movements.
A great example of how to create such DVRT Ultimate Sandbag workouts is what DVRT Master, Sean Lettero shows in this Flow. Basically, Sean is taking the Flow series I described above and used the DVRT concepts to find balance in the “clean and squat” aspect of the Flow.
Instead of using a bilateral, straight up and down Clean, he used a lateral slide clean which takes the need to create power up and down and laterally while resisting rotation. More emphasis on one leg, but still stable enough to create lots of strength and power!
No squat, Sean moves into a rear slide lunge that has many components of lower body strength, but adds in lateral stability, lower leg/foot training, and dynamic mobility. This drives him with force from the ground up, into a strong overhead press in the stable position of being more bilateral.
These types of DVRT Ultimate Sandbag workouts challenge the ENTIRE Flow equally and give us so much in such little time! Because of their huge demand, I recommend no more than 3-5 repetitions per side at a time. Rest for about 30 seconds between sides and if it is too easy then definitely go to a heavier Ultimate Sandbag! Try to keep repeating rounds like this for 15-20 minutes and see how DVRT Ultimate Sandbag workouts can be effective even in the shortest amounts of time, one piece of equipment, but tons of purpose!
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