The whole system has been developed by a strength and conditioning coach and his wife who’s a physical therapist and both of them had some serious injuries so they had to look for outside the box and find better solutions for their own problems. Their story is so powerful because they developed a whole series of exercises with a unique tool that serves pretty much everyone from a regular person to top athletes. The reason for this is because everyone’s body work the same way so the solution has to be the same too.
If you have ever had physio therapy you may have come across these exercises. Except that they are now enhanced to a whole new level. Muscles don’t work own their own, they work in harmony with other muscles groups and functional training targets at improving these natural patterns of human motion. So the exercises are:
- Deadbug: Fantastic exercise for stabilizing the core and lumbar spine. Using an Ultimate Sandbag takes this exercise to a different level. The handles of the sandbag serve great purpose. Not just to work harder (actually a light weight goes along way here) but to make better connection in the body.
- Bird Dog: A classic pilates exercise spiced up with an Ultimate Sandbag and a mini resistance band to connect the body better. It all comes down to the small details like using the ground and the handles of the sandbag to create tension in the body and maintaining neutral spine while keeping the core tight as the legs and arms move. It looks rather simple. Believe me, it’s not.
- Glute Bridge: Working on muscle connections better gives you better results. It’s not just raising the hips but rather using the feet to push into the ground and working on the lats at the same time to create core stability. Moving the sandbag over the head makes the legs work even harder. Working on the glutes means using all three of them. Most glute problems that people tend to have are related to the medius and minimus.
- Side Plank: One of the main reasons people hurt their lower back is because they have a hard time keeping their trunk stable while they move and lift. These simple side plank variations keep those stabilizer muscles (QL, Adductors, Glutes Medius) engaged to support the Pelvis, SI Joint and the spine.