The second part of the sandbag workout is here! Thanks to Elisa for demonstrating the workout, even though she had already worked out that day. My previous post demonstrated 3 simple yet effective exercises that targeted the core, legs and shoulders. This week I challenge you with the Turskish get up which I find to be one of the most difficult exercise. It looks easy but there is a lot of overhead stabilization required by the core, scapula, shoulder and arm. As you’re doing the Turkish get up, you think you’re stable and ready to stand up, and BAM... the sand shifts inside the bag and your muscles must react quickly. Otherwise, you will find yourself on the ground at the gym with a 50lb bag of sand on your face. It hasn’t happened to me yet but the image of me being engulfed by the sandbag keeps me motivated to stay strong and focused during the workout.
So here's this week's sandbag workout:
Turkish Get Up
Front Plank Front Pulls 10x
Shoulder to Shoulder with Squat 10x
Single Arm Overhead Lunge (5x/side)
Sorry this video was so short! I ran out of memory on my camera.
Repeat for 3-4 more sets!
Jessie Wong, Physiotherapist from the Physio Room
*The exercises provided on this website are for educational purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack.
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.