DVRT Ultimate Sandbag Track & Core Workout

I might be among the minority when I say that I really enjoy speed work.  Sure, long runs are great for alone time or zoning out and really taking it all in but there is something about a good, sweaty speed session that leaves me feeling invigorated and ready to tackle my upcoming races.  

To be honest, these last few months I haven’t really been logging too much mileage distance-wise.  Time for training has been limited so instead of spending hours pounding the pavement, I have decided to declare this the “summer of speed”.  

My focus has been on incorporating tempo runs, progressive runs and you guessed it…TRACK INTERVALS! 

DVRT @UltimateSandbag Track Intervals & Core Workout to improve speed, prevent injuries and strengthen your core!   Includes exercise infographic for all of the DVRT Ultimate Sandbag exercises!

Admittedly I don’t get to the track as often as I would like.  Most of my runs tend to be early in the AM due to my schedule but when I have some extra time, I try to make it to the track.  

Since my training time is limited I also like to make the most of it and squeeze in a little something extra, like core work with my Ultimate Sandbag, of course.  

I’ve said this before and I will say it again- I absolutely LOVE the Ultimate Sandbag for this very reason.  It’s portable and SO easy to take with you making it simple to add strength work to any routine and if you ask me, the track is the perfect place! 

A lot of speed work mixed in with some strength and you’ve got yourself one serious seriously sweaty workout. Not to mention that strengthening your core is also vital to improving performance.   

You might also like:  The Best Core Exercises for Runners That Aren't Planks

DVRT @UltimateSandbag Track Intervals & Core Workout to improve speed, prevent injuries and strengthen your core!   Includes exercise infographic for all of the DVRT Ultimate Sandbag exercises!

These specific DVRT exercises will not only work to activate the glutes but also strengthen the hips which are both notoriously weak areas for runners.

DVRT @UltimateSandbag Track Intervals & Core Workout to improve speed, prevent injuries and strengthen your core!   Includes exercise infographic for all of the DVRT Ultimate Sandbag exercises!

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. 

Side Plank with ISO Pull: 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 hold.  The goal of the exercise is to improve lateral stability.

Glute 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.

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. 

You might also like:  BOSU Plyo Drills to Improve Running Speed & Form

If, like me, you’re short on time and are a fan of combining running with strength then I suggest you take it to the track with the Ultimate Sandbag Core Bag and incorporate this workout into your routine once a week 😉 

If you’re looking for more quick strength training workouts you can do at home (or anywhere) be sure to checkout my DVRT Workout Program

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Michelle at Fruition Fitness and Nicole from Fitful Focus and Jen from Pretty Little Grub 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! 


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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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