Sandbag and Bodyweight Lower Body Workout

Sandbag and Bodyweight Lower Body Workout

August 1, 2014
Updated April 12, 2018

Workout Summary

Contrary to popular belief, you don’t have to slave over traditional barbell lifts to build bigger, stronger legs. You can switch it up and use unconventional, slightly barbaric methods such as sandbag training to help you sculpt a set of bigger, leaner and more explosive legs. The sandbags constantly shifting load forces your legs to perform better in the entire movement plane, not just vertical or horizontal. This workout is perfect for building a functionally stronger base by targeting the stabilizer muscles that you don’t normally hit during conventional exercise routines.

Workout Instructions

Repeat each compound set three times then rest 45 seconds to 1 minute before moving on to the next pair of exercises. In each set, start with the heavy sandbag exercise. With little to no rest(less than 15 sec) proceed to the accompanying bodyweight/secondary exercise. To increase the difficulty of the primary movement, grip the bag and not the handles.

A1: Front Squat – 3 rounds x 10 reps
A2: Frog Leaps – 3 rounds x 10 reps

B1: Alternating Squat to Goodmorning – 3 rounds x 10 reps
B2 Single Leg Hip-thrust to Half Turkish Get Up – 3 rounds x 10 reps (each side)

C1: Single Leg RDL – 3 rounds x 10 reps (each side)
C2: Sandbag Pistol Squat – 3 rounds x 5 reps (each side)

D1: Clean to Squat – 3 rounds x 10 reps
D2: Get Ups to Burpee –  3 rounds x 10 reps

Other Workout Details

Workout Created By: Eric Leija
Workout Demonstrated By: Eric Leija
Equipment Used: Onnit Sandbag

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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