Training in 3D

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Personal Training St. John's

Looking for a challenging workout that combines moving and creating force in 3-dimensions?

Check out this 3 exercise circuit that utilizes the Ultimate Sandbag (www.JKConditioning.com/USB):

A1) Lateral Deadlift Clean to Rotational Overhead Press
A2) Rotational Clean to Front Loaded Lateral Lunge
A3) Single Leg Romanian Deadlift to Bent Over Row

Perform each exercise for 40-seconds. Take 20-seconds rest between exercises and complete 6 rounds. Wipe sweat off floor. Hit the showers.

These 3 exercises involve several movement patterns that form a complete workout.

  • Hip hinge pattern (lateral deadlift and romanian deadlift)
  • Lunge pattern (lateral lunge)
  • Pressing pattern (overhead press)
  • Pulling pattern (bent over row)
  • Rotational pattern (rotational clean and the rotational press)

Contrasts this to just using exercise machines. Machines are great, don’t get me wrong, but they have their limitations. Apart from usually being seated, machine exercises will challenge you in only one plane of motion e.g. leg press, leg extension, chest press and the list goes on. The exercises above will challenge you to create force in multiple planes of motion. These exercises will have more transfer to athletic skills and challenge your core and stabilizers in a unique way that machine exercises cannot replicate.

Want to use the best sandbag on the market? Check out www.JKConditioning.com/USB for more information.

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