Stretch and Roll Out:
Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and 1-2 minutes between circuits.
8-12 reps per side Zercher Side Lunge
8-12 reps per side Single Leg Glute Bridge Off Box
8-12 reps per side Single Leg Deadlift
15-20 reps Reverse Hypers
Perform 3-5 rounds of the conditioning below. The exercise should be performed for 20 seconds with 40 seconds to 1 minute of rest between rounds.
20 seconds Pivoting Squat
Stretch and Roll Out:
Zercher Side Lunge – Start standing with the sandbag up at your chest. Do not let the sandbag sink or you elbows drop toward the ground. Keep the sandbag up under your chin. Then step out to the side with one foot. Keep both feet pointing straight ahead as you sink down into the leg that stepped out. Sit your butt back as you bend the knee of the leg that stepped out. Keep the other leg straight as you sink into the side lunge. Make sure both heels stay down as you lunge. Do not lean forward too much. Keep your chest up and back flat. Then driving off the heel that stepped out, come back to standing. You should be able to drive right back up to standing without bending the other leg. If you can’t drive right back up to standing, the weight is too heavy or you lunged out too far. Beginners may want to start with just bodyweight and not lunge out as far. Alternate lunges to each side until all reps are complete.
Single Leg Glute Bridge Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.
Single Leg Deadlift – For this move you can hold a sandbag in a couple of different ways. Beginners will want to hold the sandbag in both hands in front of them while more advanced exercisers may want to do a suitcase single leg deadlift, holding the sandbag in the opposite hand from the standing leg. The suitcase deadlift will force you to use your core more to prevent rotation. Whichever you do, use a weight that challenges you. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of the lifted foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg.Beginners may also use a slider to help guide them and help them maintain balance. Place the slider under the leg to be “lifted.” But instead of lifting the leg off the ground, as you hinge over, you are going to slide the leg back on the slider. Keep your back flat and your standing leg bent. To stand back up, slide the slider back in as your torso comes back up.
Reverse Hypers – Lie face down on a table, bench or box. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Hold for 2-5 seconds and then lower down. Keep your core tight and really squeeze your glutes as you lift.
Pivoting Squat – Hold the sandbag on the handles with your palms facing each other. Set your feet about shoulder-width apart, maybe a little bit wider. Pivot to the left, bringing the sandbag outside your knee. When you pivot, you are going to come up on the back toe (the right toe in this case) and bend both knees. You will then swing the sandbag up and around the front and pivot to the right. Bring the sandbag outside your right knee as you pivot your left toe so that you are lunging to the right. Move as quickly as possible pivoting from side to side. Beginners may want to “place” the sandbag on each side instead of swinging it to give them more control.