Sandbag Rotational Lunge Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to do a reverse lunge with
rotation with a sandbag. This is the
ultimate sandbag it’s called. What I like
about it is that it does have handles in
case you want to grab it with your hands
an overhand position or neutral grip
with the palms facing each other. It’s
also got flaps on the outside, where
you can get the grip work that
you customarily get with a sandbag
training. It comes with inner bags that you
fill up with sand so you can remove
or put back in these inner bags to
adjust the weight. This one has three
inner bags only have one in there right
now. It’s a 20-pound bag. I made two
40-pound bags and a 20-pound bag that
can be pulled in and out to make it
anywhere between 20 and 100 pounds in
20 pound increments. This is just a
little 20 pound bag. When you do the
rotational lunge, pick whatever handle
you like. I’m going for a little grip
work so I’ve got the outside flaps. Hold
it right in front of your body and then
step back with one leg. I’m gonna step
back with my right leg at the same time
I’m rotating my torso to the left. And
from there, I’m letting the back knee, my
right knee in this case, barely touch the
ground or almost touch the ground.
Then I’m coming up. I can do all the reps
on one way and then switch
or I can alternate legs. You want to be sure
that in the bottom position your knee
isn’t way forward. It’s almost directly
over the ankle and come up just keep
your alignment. Have fun with, great
for conditioning, great for that counter
rotation of the torso and the pelvis
when you’re running, If you got any
benefit from this video, leave a comment
below. If you’d like to get content not
available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video you’ll
have a chance to sign up for the Run
Better Now VIP club.

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