Sandbag Descending Ladder

WOW: SB Descending Ladder

Our workout of the week is a Sandbag Descending Ladder workout.  Starting with 10 reps work through the circuit, each time through the circuit subtract a rep, work down to a round of 1 rep. Give it a try this week.

The Workout

Complete a descending rep ladder from 10 to 1

Contralateral Sandbag Lunges (Right)

Contralateral Sandbag Lunges (Left)

Sandbag Cleans

Sandbag Rows

Burpees to a Sandbag

How to Perform the Sandbag Descending Ladder Workout

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

Grab a sandbag that you can use for 10 reps of each exercise. The idea is to work with a weight that is a challenge, but allow you to maintain proper form.  There is no time element for this workout.

The Exercises

Contralateral Sandbag Lunge: With a sandbag on one shoulder perform a forward lunge with the leg on the opposite side. After performing the reps count for the round you are on switch sides and repeat for the opposite leg.

Sandbag Cleans: Starting with the sandbag on the floor, perform the required number of cleans for the round you are on.

Sandbag Row: Hinge forward at the hips holding the sandbag at arm’s length with both hands.  Row the sandbag to your body, repeat for the required reps.

Burpees to sandbag: Place a sandbag on the floor in front of you. Perform a burpee, placing your hands on the sandbag.

Watch the demonstration video below.

Demonstration Video

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