This is an exerpt from my upcoming E-book, "Best Butt On The Beach".

As you move across the unstable sand you experience moderate perturbations that constantly force your body to stabilize in new ways. This is an example of “imperfect training” ⁽⁴⁴⁾ – a great strategy for advanced stabilizer training.

If you are ready for a very challenging circuit, perform these steps with no or minimal (10-15 seconds) rest:

• 8-12 Military presses (in front or behind the neck)
• Walk 30-45 seconds with the bar over your head
• 8-12 Deep back squats
• Walk 30-45 seconds with the bar across your back
• Quickly transfer the bar to the zercher position and perform 8-12 zercher squats going as deep as you can.
• Walk 30-45 seconds with the bar in the zercher position.
• Quickly transfer the bar in front of the body at hip level and perform 8-12 deadlifts.
• Walk 30-45 seconds with the bar in front of the body at hip level.
• Quickly transfer the bar to behind the body at hip level and perform 8-12 hack squats.

The whole circuit should take you 7-8 minutes to perform.

Your lateral system will be challenged in all the walking phases. Your stabilizer muscles (stabilizing you against flexion of the spine) are challenged in all the squat and deadlift variations. So are the muscles of your lower extremity. Your grip endurance will be challenged in the end with the deadlift and hack squat variations.

A load corresponding to 60-70 % of your 1RM military press would work in most cases.

Have Fun!
Karsten Jensen