Merry Christmas, PATHFINDER'S! We wanted to say thank you for being a part of our story. Wherever your adventures take you, we're so happy to be along on your path.
Sandbags are a foundational tool for workouts and we're using them today! Beginners can sometimes feel intimidated by using them, or make them far too heavy to be effective. (If your sandbag is too heavy your form suffers, you don't want to do the exercises, and you inevitably give up because you're not ready yet.) It's better to start with a sandbag weight you know you can do 12 reps for 3 rounds with ... or close to it. If you're an absolute beginner, there's no shame in starting small! I'd always rather a roster start less and build up than start too heavy and risk injury.
REMINDER:
- Soft count: 1, 2, 3, 4 ...
- Hard count: 1,1, 2, 2, 3, 3, 4, 4...
- Each Side: Do all reps on one side before switching to complete all reps on the other side.
WARM UP
| 10 x reps | Reach, Rock, Lifts | SOFT COUNT |
| 10 x reps | Scapular Push-Ups on Elbows | |
| 10 x reps | Supine Glute Bridges | |
| 10 x reps | Walking Knee to Chests | HARD COUNT |
WORKOUT x 3 Rounds
| 10-12 x reps | Sandbag Front Squats | |
| 10-12 x reps | Sandbag Good Mornings | |
| 10-12 x reps | Sandbag Single Leg RDL's | HARD COUNT |
| 10-12 x reps | Sandbag Bent Over Rows | |
| 10-12 x reps | Sandbag Kneeling Around the Worlds* | |
| 10-12 x reps | Sandbag Bicep Curls |
*Switch directions halfway to do 5-6 reps to the left, and then to the right.
