Do your clients struggle to find time to train? When life gets busy, the first thing many people drop is their workout. “I don’t have time. I’m too busy.” Many people believe that unless they have an hour to work out they might as well just skip their workout and wait until they have time. The irony.
Long-time fitness pro and educator Elizabeth Andrews blows this argument out of the water with a full-body workout using a 25-40 pound Ultimate Sandbag Power Bag that takes less than 30 minutes. Using Ultimate Sandbags (USB) not only humbles you, they also challenge your strength, stability, balance and mobility, while stressing the neuromuscular system and working the muscles in all planes of motion. In other words, you get a lot of bang for your buck! And you know what that means: Efficiency, with a high metabolic demand. A win-win!
Lateral Lunge to Overhead Press With Single Leg Balance (10/8/6/4 ladder concept)
Grab the outside handles and deadlift the USB to the tall position. With both feet facing forward, step to one side and assume a lunge position, keeping the spine tall, shoulders packed and squared (pulling shoulder blades are pulled down and back, using the lats to help stabilize), and the lower tail bone down toward ground. Press off the floor to return to the starting position, cleaning the bag as you move through the pattern. From the starting position, press the bag overhead to extension, bringing one leg up at the same time; hold and balance for one beat. With complete control, lower the bag and leg at the same time. Repeat the pattern on the opposite side. In this sequence, the ladder concept of 10/8/6/4 will be applied. In this case, you’ll start with 10 on the right side, then 10 on the left side. You’ll then completely 8 on each side, then 6 on each side and so on until the ladder is complete.
High Pull (30 seconds)
Grab the neutral handles and begin in a deadlift position, hips hinging back behind the heels and the core braced. Explode from the hips, trying to “jump” the USB to chest height, with elbows pointing to the sky. Keep the chest lifted and the core braced, being careful not to flex the back. The bag should stay close to the body throughout entire movement.
Rotational Lunge With Hold at Bottom (8-10 reps on each side)
http://www.melioguide.com/free-course Video demonstration of how I use agility drills as a balance exercise for seniors.
Video Rating: 4 / 5
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