Name: Playbook - Andrea Bernad - W1/D5
Uploaded: 2023-07-22T17:24:09.741Z
Duration: 45 min
Description: W1/D5

You'll perform 4 exercises for 3 sets of 12 reps each using just a 10 - 15kg sandbag.

Start with Sandbag Front Squats to target your quads and glutes, then move on to alternating Sandbag side deadlifts to work your overall core and legs. Sandbag Renegade Rows will challenge your back muscles and core stability, and Sandbag Curtsy Lunges will target your legs and glutes from a different angle.

Make sure to take short 1 mins breaks in between sets, and adjust the weight of the sandbag as needed. This workout will improve your overall strength, endurance, and flexibility, and will leave you feeling stronger and more confident. 
Grab some water and let’s get to work 💪🏼💪🏼💪🏼🤩

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Sandbag front squat

- Stand with your feet hip-width apart holding the sandbag in front of your thighs 
- Twist to side keeping your back straight and squat down lowering the sandbag towards the floor
- As you returning to the start position turn to the other side in one motion and lower back down on the opposite side
- Keep your core tight and back straight 
- Repeat for the set repetitions or time

Alternating side sandbag deadlift

- Begin in push up position with sandbag in right hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row the sandbag toward your torso
- Repeat for the set repetitions or time

Sandbag renegade rows (right hand)

- Begin in push up position with sandbag in left hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row the sandbag toward your torso
- Repeat for the set repetitions or time

Sandbag renegade rows (left side)

- Stand with feet hip-width apart, holding the sandbag with both hands in front of your chest
-  Take step back with your right foot and cross your left leg, as if you were curtsying
- Your right knee should be bent and hoovering just above the floor, while your left knee remains bent at 90-degree angle
- As you lunge down, bring the sandbag to the outside of your left thigh
- Push with your right foot and return to the starting position while bringing the sandbag back to your chest
- Repeat the same movement on the other side by stepping back with your left foot and across your right leg
- Continue alternating sides for the set repetitions or time

W1/D5

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