Day 10 of the Fitness is Function Workout Program will focus on some kettlebell, sandbag and bodyweight exercises.
Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 10 of 28
Equipment: Kettlebel, Sandbag
Day 10: Bodyweight, Kettlebell, Sandbag Workout Video:
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Day 10: Bodyweight, Kettlebell, Sandbag Workout Instructions:
Perform each set with no rest in between exercises. Rest as needed in between sets.A1: Crucifix Push Up - 3-5 x 20
A2: Double Floor Press - 3-5 x 10ES
A3: Sandbag Pullover - 3-5 x 20
B1: Squat to Knee Touch - 3-5 x 20
B2: Sumo Deadlift - 3-5 x 20
B3: Zercher Squat - 3-5 x20
C1: Socal Sit Ups - 3-5 x 20
C2: Heavy Windmill from Ground - 3-5 x 10ES
C3: Sandbag Sit Up - 3-5 x 20
HE:: High Pull - 4 x 30sec ES
Contributor Information:
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.
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written by lasaun, September 13, 2012
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written by mark, September 13, 2012
There's a few reasons actually:
1) Enhanced strength training because it forces you to hold most of your weight on one leg while the opposite leg drops (kind of like you're doing a short wall sit).
2) Enhanced hip mobility (you'll see what I mean when you try it)
3) Increased work load over traditional bodyweight squats; each rep takes at least twice as long (extra work=extra fun (or not))
That being said, if you have any hip mobility, knee, or ankle issues, I would switch to regular bodyweight squats.
Also, if you want more crazy hip-mobility focused drills, don't miss John Wolf's stuff (www.KettlebellGroundwork.com). Good luck!
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