At-Home Backpack Workout
Strength is key in sports and in life! Continue to use household items around the house to work on your muscle strength! Simply needed for this session is a backpack 🎒 and things to add into the bag for weights: books 📕, canned goods, toys, etc.
1️⃣ Backpack Swings: our version of the kettlebell swing. This is a hip hinge motion, so your hips should be moving side-to-side, not up-and-down, with your shoulders “bowing” like Mr. Miyagi. Keep that torso long and strong and pop your hips back and forth with speed. (4 sets of 20 reps)
2️⃣ Half-Kneeling 1-Arm Overhead Press: lift the backpack above your head without your torso leaning and tilting to the side. (4 sets of 10 reps with each arm; switch your kneeling legs too)
3️⃣ Forward Lunge: Strap the backpack in front to help keep your torso upright the entire time. Big step forward with one foot and control the lunge down so your knee barely touches the ground. Push off that front leg to return to starting position. (4 sets of 10 reps with each leg)
4️⃣ Bent-Over Row: with the backpack right in front of your shins, hinge your hips back, and bow. The keys to this exercise is to keep your back long, flat, and parallel to the ground, as well as keeping the backpack close to your shins (not away from them towards your toes). (4 sets of 10 reps)
Challenge yourself by loading up the bag! You can’t get stronger by lifting light weights all the time. But make sure you don’t sacrifice your form for more weight. Go in order, but finishing all 4 sets before moving on to the next exercise. Rest of 1 minute in between sets. Once done, celebrate by dancing the “Backpack Kid” otherwise known as “The Floss!” 👊🏽💪🏽