Challenging Ultimate Sandbag Leg Complex

jkconditioning personal training
Last weekend, I was fortunate to attend the DVRT (Dynamic Variable Resistance Training) Level 1 and Level 2 certification hosted by Josh Henkin, a strength coach from Scottsdale, AZ and creator of the Ultimate Sandbag. I knew this course was more than just about “a bag of sand” but didn’t expect to see so many concepts integrated together.

I’m proud to say that I passed my exams and am now Level 1 & 2 DVRT certified! Whoop whoop!

What does this mean? It means I have the training to successfully integrate sandbag training into a traditional fitness program and still teach proper fundamental movement patterns such as the squat and hip hinge while also enforcing core and shoulder stability. Using the Ultimate Sandbag may enhance the teaching of these movements and body positions compared to traditional fitness equipment.

For my top 3 take aways from the DVRT course, check out my guest post on Josh’s Ultimate Sandbag Website:

http://www.ultimatesandbagtraining.com/sandbag-fitness/this-really-isnt-sandbag-training/

I also put together this Ultimate Sandbag complex which kicked my butt yesterday! Here’s what I did:

A1. Lateral Deadlift to Clean
A2. Rotation Lunge to Clean
A3. Rotation Lunge to Clean
A4. Cossack Squat

As for the reps/sets, I performed 3 reps per exercise per side per set and did 5 total sets with 60-seconds rest. I used a 3/4 full water bladder inside my Ultimate Sandbag – you can hear the water sloshing around in the video (below). This increases the instability of the implement as you can see my weight shift from time to time during the complex. This increases the complexity of the exercises and forces by body to react to the always changing water position in the bag.

If you want to add sandbag training to your program, I recommend Josh’s Ultimate Sandbag. They are made from a durable vinyl with easy to grip handles. Sand filled or water filled options are available. Discloser – I am an affiliate but remember, I only support the best products available.

jon-erik kawamoto fitness coach

To find out more, check out www.JKConditioning.com/USB.

That’s a wrap.

-JK

Lisa Spurrell

Personal Strength Training by Jon-Erik Kawamoto

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

Craig McIssac

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

Lisa Dobbin

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

Stephanie Hartery

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

Dawn Armstrong

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

See All Reviews Write a Review