TFL ‘Walk the Plank Sally’ from Manuel A. Santiago on Vimeo.
Challenges are just what we need sometimes! For those of us who are no longer training for a sport or our next upcoming fight, challenge workouts can be a great way to spice up your routine and keep you striving for more. In the past, we’ve seen workouts like the 500, Spartacus and more. Right now, ‘Bring Sally Up’ by Moby can be heard in gyms everywhere. This brutal 3 minute and 30 second song can be set to a host of exercises. So here inspires the DVRT ‘Bring Sally Up’ Ultimate Sandbag Workout Challenge. The exercise of choice: the Rotational Lunge.
Before we get to the Train for Life Ultimate Sandbag workout challenge, a bit more on the Rotational Lunge. This is one of the most recognized exercises in the DVRT Ultimate Sandbag workout system. Most commonly we see trainers using it in their programming for metabolic conditioning. Formerly, when compared to the 2 hand kettlebell swing it has been shown to be the superior exercise where the participant used a lighter load and in the same amount of time proved to burn more calories and have a greater increase in heart rate. However, this can also be one of the most powerful exercises to build single leg strength while training multiple planes of motion. Load this exercise up, slow it down and feel the difference! The deceleration forces used in this exercise have huge carry over to sport and every day activities.
The power of the DVRT Ultimate Sandbag workout system allows us to play with so many variables to progressively overload the body including speed, load, holding position, and plane of motion just to name a few. Slowing down exercises and adding pauses creates one of the most challenging ways to train the body. When something gets too hard everyone wants to speed it up, rarely do we go slower. Force them to go slower!
With that said, here’s one of the most challenging 3 minutes and 30 seconds you’ll endure this holiday season (if you can get through this, dinner with in-laws will be a piece of cake!). My coaches and I showed two variations: the standard Rotational Lunge while I took it up a notch by adding a Clean to the Rotational Lunge. The deceleration out of the clean to a pause is tough! Turn on the song and listen up. Each time the song says ‘Down’ you lower into the lunge and stay there. Return to the starting position each time it says ‘Up’. Continue with this pattern till the end of the song! Give it a try and tell us you think.
Happy Ultimate Sandbag Workout!
P.S. A little side story for you. The DVRT community includes some of the smartest and most genuine coaches I know. At our most recent Master Trainer weekend, I had a scratched cornea going into the weekend which is why you see someone wearing an eye patch in the clean and press test! A nice added challenge if I might add. I’m still wearing it in this video which we coined the name of the video after, ‘Walk the Plank, Sally.’
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