DVRT Strength Workout for Runners- Taking It A Step Further
Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
One of the things that really differentiates DVRT Ultimate Sandbag Training System from other training systems is it’s focus on progressions. You have to start with the foundation of that movement, master it then build from there in order to get the most out of the movement.
A common misconception when you hear the word “progression” is associating it with an increase in weight- that isn’t always necessarily true especially when it comes to the DVRT system. In fact, you can have an entirely different workout experience with slight variations in body position.
Two weeks ago I share a DVRT strength training workout for runners with a focus on the staggered stance position. I started with the staggered stance position since runners, in particular, need to focus on strengthening muscle imbalances. This week, I’m showing you a progression to those movements by taking them a step further (<—see what I did there?).
It’s important to note that you should NOT progress until you have master the progressions before this and if necessary, regress. Also be sure to use an Ultimate Sandbag that is appropriate but challenging. Below I used a power bag for the majority of exercises and core bag for the lateral sandbag drags.
Disclaimer: I am a Certified DVRT Instructor but I’m not your instructor so please check with your health care professional before beginning a new fitness routine.
USB Half Kneeling Overhead Press: Changing how you stand while holding the bag in a DVRT upper body exercise is incredibly effective. With overhead pressing you’d work your way from a bilateral stance to military to staggered to kneeling then half kneeling. With that in mind, you’d progress from a staggered stance overhead press to kneeling but since these workouts focus on asymmetrical loading, the progression went from staggered stance to half kneeling instead. You can checkout the upper body variations and progressions in this video.
USB Single Leg Deadlift: Honestly the progression from staggered stance to single leg is quite a leap but there are various ways you can work up to a single leg deadlift which are demonstrated by DVRT Ultimate Sandbag Fitness creator, Josh Henkin, here.
USB Lateral Bag Drag with Push-up: The lateral bag drag is a great exercise for really building the plank and can be incredibly challenging if done correctly (slowly). A way to take the lateral bag drag up a notch is by adding a push-up in between drags.
USB Crossover Bent-Over Row: This is not just an upper body exercise but a core exercise as well. The progression with this exercise going from staggered stance to crossover increases the asymmetrical position forcing the body to concentrate on stabilizing the load. You can also progress with this exercise by changing the grip position but we will get to that in another post! 😉
USB FLF (Front Load Fists) Bulgarian Split Squat: The progression from staggered stance to having the rear foot elevated when it comes to squatting really can make a world of difference. It allows you to go deeper, hitting a different group of muscles and really challenges both strength and flexibility.
Once you’ve tried out the strength training workout using staggered stance position then give this one a try! There is also a new DVRT Fitness section to my blog menu so you can now easily find all things DVRT/Ultimate Sandbag related!
Remember to grab the button, link back and linkup if you have a workout to share!