T3 Bag Exercises

Our workouts fit you to a T

And it all starts with the powerfully versatile T3 Bag

What your bag comes with? 

Your T3 Bag comes with:

  • 1 Shoulder Strap
  • 2-Internal Fill Bags (Nylon)
  • Access to 20 Basic movements

HOW TO CARE FOR MY T3 BAG?

Your T3 Bag is made from 1680 Denier Nylon. It can be hand/machine washed in warm water with laundry detergent followed by line dry. Maintain your T3 Bags performance with zipper lubrication.  

It comes with a 2 year fix or replace warranty. Should
you experience a challenge please contact us;
customerservice@howwestayready.com

How to fill my T3 Bag?


T3 Lower Body Exercises

T3 Front Loaded Squats-Quads, Upper Back, Core

MOVEMENT: Balance bag on chest and cross hands in front keeping shoulders elevated.
Drop down into squat position until your thighs are parallel to floor
Pause 1-3 seconds. (Isometric hold) Drive back up through your heels into a standing position.

FORM:
Back and chest remain straight through the decent. Keep elbows parallel to the ground. (drawing your navel to your spine keeping a tight core)

T3 Back Loaded Squats- Quads, Glutes & core

MOVEMENT: Begin with bag on shoulders smile side behind the neck, holding on to the D-straps.
Your feet should be just wider than shoulder width apart with toes pointing outward slightly. Engage your core (drawing your navel to your spine keeping a tight core)
Squat until your thighs are parallel to floor Pause 1-3 seconds. (Isometric Hold)
Drive back up through your heels into a standing position.

FORM:
Keep knees behind toes and chest at 45 degree angle or higher. To help this you can allow the bag to slide down your shoulders slightly. When coming back up keep your
knees soft, with hips and glutes engaged.

T3 Bag Deadlifts-Quads, Glutes, Back, Core

MOVEMENT: Stand tall, your feet shoulder width apart. The bag is lying in front with the smile side facing you. Lower body into squat position, with chest up, knees behind
toes. Grasp D-handles firmly. Lift using your glutes and legs, keeping the bag close to your body. As the bag passes your knees, push your hips forward.
Lower weight back down, maintaining a strong core.


FORM:
Keep chest and head up. Allow your hands, chest and back to maintain isometric contraction while engaging the lower body in the extension. Protect your spine and
lower back throughout the range of motion by maintaining a strong core.

T3 Upper Body Exercises

T3 Bag Tricep Extensions-

MOVEMENT: Start with bag in kettlebag configuration. Grasp top handles with two hands, palms facing upward, lift bag in to the air causing extension in triceps. Allow bag
to come back to down behind your head and rest between shoulder blades before performing movement again. Return bag to starting position.

Form:
Keep elbows soft at top of movement and do not lock arms

T3 Bag Bicep Curls

MOVEMENT: Pick up bag with smile facing you, using the D Handles. Start with arms hanging
down, bag resting against thighs. Slowly lift the bag upwards, keeping your core tight with elbows tightly pressed against your sides.

Concentrate on the bicep contraction through the range of motion. Lower to starting position and repeat.

Form:
Keep elbows pressed to your sides and allow the bicep to do the work. Knees maintain a soft bend, navel is pulled tight to the spine.

T3 Bag Bent Over Rows

MOVEMENT: Begin standing over your bag with the smile facing your feet and the T straps facing
up. Squat down to the bag, grasping T straps. Stand straight up, chest remaining high. Keeping your knees soft, contracting core (abs to spine) bend over
from the waist extending arms and bag away from you. Begin rep here.
Keeping elbows close to your body slowly bring the bag to your chest while protecting your spine through core engagement.  

Lower bag to starting position and repeat.

 


T3 Core Exercises

T3 Bag Bow Extensions- 

MOVEMENT: Hold a T3 Bag in Kettle bag position in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep.

* Pause for a second. Then rotate in the opposite direction. That’s 1 rep, do this for 20 seconds of work then 10 secs of rest.

* Before moving to the opposite side for another 20 seconds.

* Perform 4 x each side, 20 seconds of work, 10 seconds (transition or rest)

* Followed by 20-50 seconds of an HRM (Heart Rate Multiplier I.e. Burpees, Star Jumps, Mountain Climb, etc)

Remember, there are 3 phases of movement in which to practice being strong. Eccentric (movement toward the ground) Concentric (Movement away from the ground) and Isometric (Holding space or in position)

Muscle Time Under Tension is your friend. Connect with it!

T3 Bag Russian Twists-

MOVEMENT: Begin with the bag in Kettlebag configuration. Start seated on the floor with your knees bent and heals in contact with the floor. Lean back until abdominals connect as stabilizers. Holding the bag in front of you, rotate around to your left as far as possible, touching the bag as far behind you as possible.

Upon touching the ground, contract your abs and with controlled force, twist around to the opposite side, again touching down behind you.

Form:
Where bags goes, eyes and shoulders should follow! For greater challenge, keep feet
off of the ground and hold bag as far away from body as possible.

T3 Bag Core Extensions-

MOVEMENT: Start standing with your feet hip-width apart. Hold a T3 Bag straight out in front of your chest with both hands. (Dumbbell or Open Configuration)

* Move your torso slightly, and slowly begin to rotate your arms to the right as far as you can.

* Progression, pivot on the back foot for increased trunk rotation while being mindful of your knee ligaments and tendons.

* Pause for a second. Then rotate in the opposite direction. That’s 1 rep, do this for 20 seconds of work then 10 secs of rest.

* Before moving to the opposite side for another 20 seconds.

* Perform 4 x each side, 20 seconds of work, 10 seconds (transition or rest)

* Followed by 20-50 seconds of an HRM (Heart Rate Multiplier I.e. Burpees, Star Jumps, Mountain Climb, etc)

Remember, there are 3 phases of movement in which to practice being strong. Eccentric (movement toward the ground) Concentric (Movement away from the ground) and Isometric (Holding space or in position)

Mindfully practicing connecting in every phase of movement while placing time under tension with all of your muscles. Feel the connection.