This week builds on the Horizon Week 1 strength workout with slightly more dynamic movements, like sandbag cleans. These exercises reinforce power through the hips and stability in your trunk. Expect your mid and upper-back to work harder; these muscles keep your ruck straps from crushing your posture. Focus on controlled breathing during lifts, and check that your nutrition supports your recovery - simple carbs and protein within an hour post-workout will help your body rebuild.
If you've never done cleans before, try them first with a light object to learn the rhythm of the movement before using your sandbag.
NOTES
- You will need: Sandbag and kettlebell or dumbbells
- Complete the two workout blocks as a circuit.
- If needed, rest 1-2 minutes between rounds.
- Always do your warm-up to help prevent injuries.
- Some video demonstrations may depict exercise tools other than what we suggest - the same cues and form will still apply unless otherwise noted.
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REMINDER:
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WARM UP
| REPS | EXERCISE | COUNT |
| 10 x reps | Shoulder Rolls | EACH DIRECTION |
| 8 x reps | Half-Kneeling Ankle Rocks | EACH SIDE |
| 6 x reps | Cat/Cows | |
| 6 x reps | 90/90 Hip Switch | EACH SIDE |
WORKOUT x 3 ROUNDS
Complete each block as a circuit.
| REPS | EXERCISE | COUNT |
| 6 x reps | Sandbag Clean to Front Hold (3 sec) | |
| 8 x reps | KB Goblet Squat | |
| 20 x steps | Farmer Carry March | EACH SIDE |
| REPS | EXERCISE | COUNT |
| 8 x reps | Half-Kneeling KB Press | EACH SIDE |
| 10 x reps | Single-Arm Bent Over Row | EACH SIDE |
| :20 x seconds | Side Plank Hold* | EACH SIDE |
*To modify your side plank hold, tripod the bottom leg.
