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Top 5 Methods for Better Home Workouts

sandbag training

As we have all been forced to be home bound, it has resulted in many people scrambling to figure out how to train at home and fitness professionals how to train people best at home. It would be easy if everyone had an awesome home gym, but for most, that isn’t reality. So, instead of just getting bored of bodyweight workouts within two or three times of doing them for endless repetitions, how can we use better strategies to have really productive home workouts? I wanted to share top 5 list that I think many tend to overlook or just not even realize!

images 2 - Top 5 Methods for Better Home Workouts

#1 1 1/4 Repetitions

When equipment is limited (even when it isn’t) one of my absolutely favorite methods is using 1 1/4 repetitions. They can work for just about any movement (push-ups, rows, pull-ups, squats, lunges, a lot!). The 1 1/4 is relatively simple too, it is in the name. You perform a full rep with an extra 1/4 rep.

This is more than just making you tired! Using 1 1/4 repetitions can build greater muscle and works ranges of motions that most speed through to get their workout done. One of my favorite is 1 1/4 front loaded squats that really makes people appreciate this simple but HIGHLY effective movement.

USB11%3A4FrontLoadedSquats - Top 5 Methods for Better Home Workouts

#2 Multi-Planar Training

Yesterday’s post on Top 10 deadlifts (you can check out HERE) showed some examples of other planes of motion. We move in life in 3 planes, but in the gym typically get stuck just using one! I know, people use the occasional side plank or lateral lunge, but there is far more ways we can use these ideas! Unfortunately, people often randomly use these strategies so we still want to keep purpose.

Sagittal (up and down, front and back) is the easiest because it is the most stable plane. Frontal is more challenging as move into lateral patterns (frontal can also be RESISTING lateral motion). Transverse (rotation) is the MOST difficult and like frontal, can be resisting rotation as well.

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Are we? Are we going to “break” our backs if we perform rotational exercises? Well, even though it is one of the 7 foundational movement patterns, when people see many of these DVRT drills they freak out that we are going to hurt people. They fail to realize that everything is based on progression though and we have to understand the intent of the movements. ____________________ 💡 There is a HUGE difference between twisting through our low back and pivoting through our feet/hips. The pivot the foot makes into the ground creates a chain reaction up the body through the glutes and core. The challenge is to teach people how to perform multiple actions at once. These 3 DVRT progressions are based first on teaching patterning and creating tension against the Ultimate #Sandbag to brace the core and keep the low back more stable. ____________________ 💡 Then we slowly introduce power first keeping the lever arm close to the body. This teaches us how to react and own these movement patterns that people often miss. Changing the lever arm increases the intensity and challenge while the need to keep the quality of the movement pattern. If done correctly with time and proper intent we can really see where movement strength training can take our workouts!

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Above are examples of producing rotation.

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Most of the time training the planes of motion gets minimal attention. Probably because we can’t put our finger on what one or two muscles we are training. That is due to the fact we are training A LOT of muscles all at once. Not only are we training many muscles, but we are trying to teach the specific chains of the body how to work correctly which is more than how an individual muscle functions. ……. 💡 A great example is how the frontal plane typically gets overlooked in our workouts. Why should we look to do more than maybe a side plank and lateral lunge? Frontal plane strength can help us with the following…. -Increase the strength the body can express in the sagittal plane. -Help us develop better ground reaction forces. -Allows our movement to be more efficient so we don’t fatigue as quickly. -Builds better injury resilience and increases our ability to avoid many low back, knee, and shoulder issues. …… 💡 What you will see in these #DVRT drills is how we teach how to mostly resist the frontal plane (you will also see transverse plane in some of these drills as well). Learning how to resist unwanted movement is both a key element in stability training as well as setting the foundation to more complex movements. Where you see many programs take away the influence of the core and lower body during upper body based movements (like rows and presses for example) we want to challenge these elements because they are essential in how our body performs real world movements. …… 💡 I hope examples of like these start a deeper discussion of truly training our body’s movement and develop a deeper understanding of how we develop strength in AND out of the #gym !

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Here are drills that  have us working on resisting lateral motion. These drills actually use MORE muscles than many of your more familiar strength training exercises and allow us to really maximize our home workouts.

#3 Dynamic Planks

Planks are probably going to make up a large amount of home workouts because they are useful and also fill a lot of our needs for home training. However, just holding planks forever get boring (as well as ineffective) fast! The way we can get MORE out of our planks and have them accomplish more is making them more dynamic.

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Our plank drags are probably one of the exercises we are most known for in our DVRT system. As popular as they are, most people still misunderstand their purpose and intent. The drags were meant to help teach how to properly resist rotation. Our core is made to resist unwanted movement and help connect our lower and upper body. In order to do so, movements like resisting rotation really teach the 35 core muscles to work smarter together! _______________ The core works through many chains of the body and two chains I like to focus upon when it comes to learning how to resist unwanted movement is the Anterior Oblique Sling (AOS) and Posterior Oblique Sling (POS). These chains are really important in making sure the core doesn’t allow unwanted motion, but how do we connect these chains and get them to function at a high level rather than telling people to stop rotating their hips or lower their butt in their plank? _______________ The point of using our Ultimate Sandbag in a drag was to use the grip option that USB allows for to help us engage our lats and use the friction that the USB has uniquely because of its dimension and use that to create tension and activation in the chains. That means WHERE we put the load, how we hold onto the weight, and how we move it ALL make a HUGE difference in the result we get out of the movement! ______________ @dvrtfitness_uk has done an awesome job showing some of our “how’s” and progressions, but find out A LOT more about building real world strength in our article you can get by ➡️ going to our BIO and getting the 🔗

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Scroll through some great progressions DVRT Master, Greg Perlaki gives us in our lateral drags that offer much better dynamic planks!

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Another great one from physical therapy @jessicabento_mpt . Love how she shows how we build even something as a side plank into a better system of #functionaltraining … ……. One of the biggest things I think we teach uniquely in #DVRT is that one exercise is never seen as a singular movement. Meaning, that we see layers upon every exercise building to something greater over time. For example, in the side #plank we are trying to build lateral strength of the movement, but that in of itself has many parts to it. 💪 You see in the first video I would have established foundations of a good side plank. Tension into the ground, good hip extension, and alignment that made one straight line. So, I can progress the movement by extending my legs that creates a longer lever arm on my body and also add what we call a “dumbbell snatch” movement. I put it in quotations because in a basic #snatch we are looking for powerful hip extension to create the movement. Here I am not so much worried about using huge weight as using the movement of the dumbbell as a means of challenging my ability to keep the connections and hold stability while I have movement occurring at the same time. 💪 Our Ultimate #Sandbag Arc Press to Leg Threading is a great way to build off of that side plank. The Arc Press in half kneeling really emphasizes that lateral stability while also forcing me to resist extension of the trunk. Being able to move with Leg Threading shows my ability to combine stability and mobility of the hips and trunk while properly engaging the ground. The Ultimate Sandbag I can create tension upon and not only loads my body but gives me a dynamic side plank. 💪 Moving to a #kettlebell double rack lunge to half kneeling press makes the side plank demands even more dynamic. Now having to fight more elements of gravity and requiring my body to resist as much force as I am developing is a powerful attribute of #functionalfitness . Don’t get stuck in random movements, but think how to build layers to more successful strength training.

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Physical therapist, Jessica Bento helps us understand side planks can come in many forms!

#4 Complexes

A complex is one exercise that goes into another. You see a lot of “flows” that would be considered complexes. Sadly, most flows really get away from offering a strength component and look more just to blow up your body. Complexes were originally designed for athletes that during their off-season could fix a lot of the imbalances that sport causes and build other qualities like mobility, muscle, and conditioning.

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When people hear the words “functional training” they often think of training that might seem a bit goofy or silly because people misunderstand the term and think it means balancing acts or really odd exercises that don’t truly build strength or train our muscles. This is actually the OPPOSITE of what functional training is intended to be as in reality, functional training should be a more effective and efficient way of training the body. _____________ A great example are these #DVRT flows that @polish.fil shows. In these flows Filip shows how we can train more muscles by working on multiple movement patterns at once as well as moving through different planes of motion. In doing so, we get to train muscles that work hard and learn how to function better in real life. _____________ Functional training is actually a methodology of training, but in order to maximize it, we have to have a baseline of understanding how our body functions. ➡️ Check out our blog with TONS of FREE training information to help your strength come to life. Go to our BIO for the 🔗

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Complexes can be simple or complex. Filip’s complexes above and what I show seem complex.

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Get fit doesn’t have to take tons of equipment, space, or time. We can accomplish so much if we continue to think about all the ways the body actually moves. This isn’t just for variety but actually allows for smarter workouts. This Ultimate Sandbag complex In performing is a great example of building strength, power, stability, mobility, and conditioning. It is a way to create greater #corestrength and build a smarter body in all planes of movement. The Ultimate Sandbag allows me to not only train these different ranges of motion but the instability challenges whole body strength. Try it yourself! Do 5 reps one side, rest for 30 seconds, then other side. Go for 10-15 minutes and discover how complete of a workout you really get!

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However, some of my favorite are very simple!

#5 Ladder Workouts

While there are many ways to program, some of my favorite to build strength, conditioning, and muscle are ladders. They can really help home workouts because you don’t need a lot of different movements. Heck, sometimes just two work REALLY well (one being more upper body and one more lower body)!

What is a ladder? So, if we took squats and push-ups as our examples. If we did alternating sets of 5/4/3/2/1 reps back and forth, that is a ladder. Why would we do this? If you do the math, that is a total of 15 reps each, why not just do 15 reps? That often means we can only use a light weight, ladders allow us to use a much heavier weight while keeping quality of work high. Ladders can be higher repetitions too, depends on your goal and the exercise (kettlebell swings for example, aren’t great low rep ladder training).

The key is you don’t take a rest until the ladder is completed. So, don’t get mistaken, these are REALLY intense workouts! One of our all time favorite is our decade workout which you can easily do with just ONE Ultimate Sandbag.

We hope that these types of posts help you see a real solution to your home workouts and help make the best of a bad situation. Don’t forget that you can get our 3 FREE DVRT workout programs HERE with code “train” and we are offering 30% off all Ultimate Sandbags, workouts, and online education with code “save30” HERE. Stay safe and stay strong!