DVRT Ultimate Sandbag Core Workout for Runners
It’s no secret that I am a strong believer that runners must strength train in order to prevent injury and improve their performance. In the past I have shared strength workouts and DVRT exercises that focus on the upper body, lower body and single leg exercises using the Ultimate Sandbag.
Strengthening your core is also vital to improving performance as it’s vital to have strong back and abdominal muscles to maintain proper running form. While many of the exercises in those previous posts do work the core, there are specific DVRT exercises that help to activate the glutes, strengthen the hip which are both notoriously weak areas for runners.
Lateral Bag Drag: It’s hard to tell from the pictures but this exercise isn’t just moving the bag from one side to the other. Instead, it’s a slow, controlled movement. The goal is to create friction as you drag the bag across the floor creating anti-rotational forces in order to really engage your core. Start in a plank position then drag the bag across the floor at a 5-6 second count then switch sides. Avoid tossing the USB or lifting it up off the ground.
Hip Bridge Pullovers: Begin with feet flat on the floor and the upper body flat on the ground with the arms extended holding the Ultimate Sandbag Core Bag above the chest, actively pulling the outside handles apart. Push through your feet while extending your hips squeezing the glutes at the top. As you’re extending your hips, lower the bag simultaneously while keeping the arms locked and shoulders corkscrewed. Pause at the top for 2-3 seconds before returning to the starting position.
Side Plank with ISO Pull to Row: Assume the position of the side plank with forearm on the grounds, legs extended and bag placed horizontally in front of the body. Grab the bag by the suitcase handle taking the slack out of it and then slowly row it up with the elbow creating an arc movement. Lower the bag back down to starting position. The goal of the exercise is to improve lateral stability.
Lateral Bird Dog Drag: Get on all fours into bird dog position with the Ultimate Sandbag placed to the side of you. Grab the outside handle and drag the bag laterally while extending opposite leg. Dig your foot into the ground to activate your glutes and be sure to resist rotation as you drag the bag. Perform in a slow and controlled manner, avoiding lifting the bag off the ground. Pause for several seconds then switch sides.
Hip Bridge with Single Leg: Start in the bridge position with arms extended holding the Ultimate Sandbag over the chest. Extend one leg so that it is straight an elevate up to knee height while simultaneously bridging. Pause for 2-3 seconds then lower slow and controlled so that form isn’t compromised. Be sure to switch sides.
You can modify the workout by decreasing the amount of time for each exercise. For the 60 second intervals, break them down to 30 x2 to make it easier or reduce the time to 45 or 30 seconds. Remember, quality always trumps quantity don’t let fatigue compromise your form!
Perform workout with the Ultimate Sandbag Core Bag! Need one? Score 10% off with code USB10!
Curious about learning more about the DVRT system and how you can implement the Ultimate Sandbag into your workouts? Be sure to check out my upcoming one day DVRT Workshop!
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