Grip SandBell at 3 o’clock and 9 o’clock and reach overhead. Lift up high on toes, then flex through hips, knees, and ankles and forcefully slam SandBell down to ground. Immediately pick equipment back up and repeat. Be sure to use legs and butt to lift SandBell up off floor—do not round back, which will tax muscles in lower back. Perform as many SandBell Slams as you can in 45 seconds.Chair Plank to Floor Plank
Place hands on chair, shoulder-width apart. Step feet back to assume “chair plank” position. Next, step 1 foot forward and cartwheel arms around to floor. Step foot back to assume plank position. Step 1 foot forward and cartwheel arms around to chair. Perform as many repetitions of sequence as possible in 45 seconds.
Grip both hands around the top of the SandBell. Assume dead lift position by flexing deeply through hips and slightly through knees—you are creating a slingshot out of your body. Allow arms to drop directly between legs, as SandBell reaches in toward butt. Next, powerfully drive hips forward by contracting glutes. This action will drive SandBell out to shoulder height. When SandBell feels weightless (approximately shoulder height), allow gravity to pull it back down to starting swing position. Perform continuous SandBell Swings for 45 seconds.
Sit down in chair with feet slightly wider than hip-width apart and knees facing same direction as toes. Next, stand up, lift high on toes, and reach arms high up overhead. Perform as many repetitions as possible in 45 seconds.
Grip 1 hand around top of SandBell and drive it between legs with same dead lift base used in SandBell Swing. Next, powerfully drive hips forward by contracting glutes. Slightly bend elbow and engage shoulder muscles to punch SandBell up toward ceiling. Hold momentarily with elbow fully extended, then bend elbow to begin lowering arm, returning SandBell to starting position. Swing and switch to other hand. Perform SandBell Snatches 45 seconds, swinging to switch to other hand after each repetition.