One of the most exciting things for me to see with our DVRT Ultimate Sandbag Training is how many great fitness professionals are not just using Ultimate Sandbag Training, but starting to really push themselves with what functional fitness can be.
Coaches Joel Gunterman and Ashley Thomas are two great examples. Both these coaches are successful in their own right and heck of athletes. I love talking and working with them because they can take a concept or idea and really run with it!
Some great DVRT Ultimate Sandbag Training creativity from Joel!
That is really my hope for DVRT Ultimate Sandbag Training, we build a community of people that are innovative, thoughtful, and push all of us to find our best! Of course the competitive athlete in me comes out especially around these guys and it is fun to challenge each other to be creative and purposeful at the same time.
So, I thought it would be fun not to just challenge these guys to hit a great DVRT Ultimate Sandbag Training workout, but share how we take ideas and make them into great experiences.
As you can probably tell, I travel A LOT. With four spinal surgeries, traveling is probably one of the hardest things on my body. Fortunately, I use the very same DVRT Ultimate Sandbag Training concepts I share with you all the time to make myself “right” again.
One of those simple ideas is that when I come back from traveling (that also usually includes a minimum of being on my feet for 16 hours teaching), I hit DVRT Ultimate Sandbag Training workouts that focus upon making me move in many different patterns and directions. Using exercises that “wake up” the muscles that get shut down from standing for long hours and sitting on long plane rides.
Our Ultimate Sandbag water bags are a life saver on the road to help me moving closer to my fitness goals.
Moving more than just up and down allows me to hit muscles and open up joints that just seem to get stiff from the demands of constant travel. Doing DVRT Ultimate Sandbag Training exercises that can work on my stability, mobility, and strength all at once are the ones that can have a HUGE impact upon how I feel and yes, still help my progress towards my own fitness goals. That is why this DVRT Ultimate Sandbag Training workout might look odd to an outsider, but those that get our DVRT system will make perfect sense!
Lateral to Crossover Tornadoes
If there is an area that people are MOST commonly weak it is side to side motions. Mostly because we don’t train these patterns as much because we can’t use as much weight and heck, if we can’t use a ton of weight who wants to do THOSE exercises (high level of sarcasm here)!
It isn’t just about DOING lateral motion, but understanding what it does for us. Many of the smaller muscles that keep our body stable, healthy, and resilient are really emphasized during such actions. That is why spine health and performance expert, Dr. Stuart McGill, has the side plank as part of his “Big Three” core stability exercises and not the front plank.
Now the Tornado comes into play and we call it such because Jessica came up with the rear step lunge several years ago as a means to train more of a “reactive core”. What does that mean? What we try to do with DVRT Ultimate Sandbag Training is use the science that is out there in a meaningful and progressive manner. In regards to core training we know from the research we don’t want our core to just plank or do crunches. While planks are better, neither one is how our core functions in life.
Our core is suppose to very rapidly turn on and off and do so at the RIGHT time! Imagine if you planked while you walked you would look like Frankenstein! So, these types DVRT Ultimate Sandbag Training movements teach that very concept in a practical way.
Drop Lunge Block Presses
I’ll be honest, I am not a huge fan of landmine work for a bunch of reasons. One big one though is because the leverage often stabilizes and takes load OFF the body in many ways. I bring that up because when people see DVRT Ultimate Sandbag Training exercises like our Drop Lunge Block Presses they might instantly think of a landmine, in doing them you will quickly see how different they really are.
Using our Core Strap and Ultimate Sandbag in this manner allows us to train angles and patterns that would normally be difficult. Instead of stabilizing the weight, the Core Strap introduces new challenging angles that we normally wouldn’t get to do in the gym. It isn’t locked in like the landmine, there is way more movement.
Like in the early DVRT Ultimate Sandbag Training discussion, these drills teach reactive core and hip stability while also requiring great strength to both produce and absorb high levels of force. Best of all they teach us how to integrate everything of our body from feet to our hands. There is no muscle this DVRT Ultimate Sandbag Training exercise doesn’t hit!
Half Kneeling Arc Press to Leg Thread
Some of our DVRT Ultimate Sandbag Training exercises I don’ think people believe we ever REALLY load up upon. Our goal is to use the heaviest weight possible that doesn’t change the quality of our movement. Both the dimension and weight of an Ultimate Sandbag can bring whole new challenges to an exercise.
I love this particular drill because it really focuses on key movement concepts like lateral strength, integrating hips/core/upper body, and teaches us to use the ground correctly to develop force rather than just trying to “muscle” everything.
So, how does this DVRT Ultimate Sandbag Training workout go?
I like to keep things simple so I just focus on the movements. Since there are a lot of moving parts we want a bit more time to perform everything. That means we are going to use a simple 30:30 protocol, yep, 30 seconds of work, 30 seconds of rest. Now you don’t need to go fast, but the key is trying to keep the reps you achieve in a set consistent as you get tired.
The easiest thing to do is perform one side then move to the next drill and once you complete all three you start on the other side. Aim for 15-20 minutes and see how much you feel your WHOLE body and how we can train strength in all new ways.
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