1. Shield deadlifts
Stand on a Bosu ball and undertake single arm KB/DB deadlifts. 1 minute.
2. Bent over row:
Using SB/DB’s/KB’s Lean your torso forward and squeeze the shoulder blades together bringing the centre of the weight up towards your chest. 1 minute.
3. Front to back squat sandbag flow
Essentially you just repeat the following pattern, front squat – overhead press – back squat – overhead press. For 1 minute.
4. Sandbag good mornings
Start with the sandbag resting on the shoulders, with feet shoulder-width apart and knees slightly bent. Bend forward at the hips, moving them back until you are almost parallel to the ground. Stand back up straight by pushing through the glutes and hamstrings. 1 minute.
5. Cattle Raid
Sprint to the end of a room, pick up a sandbag, kettlebell, dumbbells and return at a jog, then immediately sprint back for the next item X 4 rounds.
6. Sandbag step-ups
– Rest the SB across the back of your shoulders then step onto a plyometric box or platform and down again for 1 minute without rest. Alternate legs for the leading leg stepping up.
7. Lunges with rotation
– Hold the weight of choice in your hands (KB/SB/DB) Step forward on one leg. Lower your hips down until your trail knee almost touches the ground before pushing back off the lead leg to the standing position. At the same time rotate the trunk to the side on the same side as the forward leg. Keep the core tight and squeeze the obliques. Repeat, alternating the lunging leg and rotation side each time. 1-minute maximum reps.
8. Sandbag shouldering with overhead press
– Simple and effective. Undertake the squat of your choice for 1 minute. Back squats, goblet squats, Zercher squats. the choice is yours!
9. Shield push-ups
– Use the Bosu ball for instability X 20 reps.
10.Superset: Sandbag tricep extensions/Biceps curls
– Hold the sandbag handles separately behind your head and let the bag hang down the line of your spine. Extend your triceps fully, keeping your elbows as close to your head as possible. Use the straps to curl the sandbag in a slow and controlled manner, pausing briefly to squeeze at top of the movement.
11. Highland charge
Sprint as fast as you can, twice from one end of the room to the other or around a room twice to a punchbag of your choosing. Hit the bag as hard as you can with any combination of strikes for 60 seconds. If you don’t have access to a bag undertake shadow boxing.
Very good info. Lucky me I discovered your site by accident (stumbleupon). I have saved it for later!
Thank you Irmgard, I am glad you enjoyed this post. Hope you are well and enjoying your training.