SandBag Get Up
As mountain bikers, you need a strong core. Does this make you ride better? No, riding makes you ride better, BUT having strong core muscles makes you a more durable rider. "The stronger you are the harder you are to 'kill'" - as said so eloquently by Rob Shaul, owner of Mountain Athlete based in Jackson Hole, WY. Terrain is an affiliate of Mountain Athlete and because of this we know sand-bag-get-up's all too well. So well, we can tell you first hand THEY WORK. Get prepared to hike a bike with ease!
First, put the Sandbag on your shoulder. Lower your body to the floor and lay on your back. (Don't let the Sandbag drop from your shoulder - and don't hang out - use your momentum to your advantage!). Get up anyway you can. Try it as a workout for time, once a week for a month.
4 Rounds (one every 10 minutes) The faster you finish your prescribed reps the more rest you get before the fun starts all over. Do 3-5x on one shoulder then switch. Perform equal amount of reps on each side. This pattern also helps you keep accurate count.
Week 1) 30x SBGU
Week 2) 40x SBGU
Week 3) 40x SBGU
Week 4) 50x SBGU
We recommend women start with a 40lbs sand bag, men 60lbs. You can fill a duffle bag or military bag with wood pellets or sand. Might as well make one of each - it's fun to suffer with a buddy.
For more information follow us on Facebook at www.facebook.com/pages/Terrain-Gym/227077037306608 or vist www.bhamfitadventure.com
