{"id":4863,"date":"2020-06-30T17:48:51","date_gmt":"2020-06-30T17:48:51","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=4863"},"modified":"2021-06-16T21:00:39","modified_gmt":"2021-06-16T21:00:39","slug":"5-exercises-you-can-do-using-a-weighted-backpack","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-exercises-you-can-do-using-a-weighted-backpack\/","title":{"rendered":"5 Exercises You Can Do Using A Weighted Backpack"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I am sharing 5 exercises you can do using a weighted backpack.&nbsp;I made the weighted backpack by adding 3 large laundry detergent jugs of water (this is 30 lbs), and I also add dumbbells. So the weight ranges from 30-85 lbs. In this feature I include exercises that target the lower body, upper body, and core muscles. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Staggered Stance Good Mornings\u2063 With Weighted Backpack \u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the posterior chain muscles.\u2063\u2063 The bag I\u2019m using weighs 85 lbs.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Staggered Stance Good Mornings With Weighted Backpack\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/jOI9caa03Y4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wear a weighted backpack on your back. \u2063 \u2063\u2063\u2063\u2063<\/li><li>Form a tripod base by placing your weight on the back portion of your front foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Be on the forefoot of your back foot.\u2063\u2063<\/li><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063\u2063\u2063\u2063<\/li><li>Now hinge\/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063 \u2063 \u2063\u2063\u2063\u2063<\/li><li>When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.\u2063\u2063<\/li><li>Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.\u2063 \u2063 \u2063\u2063\u2063\u2063<\/li><li>Exhale after you have pressed away from the floor and are approaching the top position.\u2063 \u2063 \u2063\u2063\u2063\u2063<\/li><li>Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 \u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Opposite Shoulder Touches From Bear Crawl + Weighted Backpack\u2063\u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<p>\u2063\u2063This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.&nbsp;The bag I\u2019m using weighs 55 lbs.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Opposite Shoulder Touches From Bear Crawl + Weighted Backpack\u2063\u2063\u2063\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/PNpqbFOqu1U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wear a weighted backpack on your back.\u2063<\/li><li>Get into a bear crawl position. \u2063\u2063\u2063\u2063<\/li><li>Your shoulders should be above your hands.\u2063\u2063 \u2063\u2063\u2063Open your hands and fingers, and pretend you are suctioning them to the floor. <\/li><li>Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.\u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><li>\u2063\u2063\u2063\u2063Touch your opposite shoulder with your hand. Pause for a count, and lower to the floor. \u2063Pay attention to your non-working\/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063\u2063\u2063\u2063\u2063<\/li><li>For the duration of the exercise, do not let your lower back hyperextend, ribcage to flare, torso, spine or hips rotate, weight shift from foot to foot, or hips pike or collapse.\u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><li>Aside from your moving arm, the rest of your body should remain in a fixed position. <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-33.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6587\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-33.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-33.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BUY NOW<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Negative Front Squats With Weighted Backpack\u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the quads, hamstrings and glutes, and improves lumbo-pelvic stability.\u2063\u2063 The bag I\u2019m using weighs 85 lbs.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative Front Squats With Weighted Backpack\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/j9lKH2eHxvA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wear a weighted backpack on the front of your body. The bag interferes with my depth a bit, but it still works well. \u2063<\/li><li>\u2063Position your arms as you would during regular front squats (or at least close to it).\u2063<\/li><li>Adopt your preferred foot width and positioning.\u2063\u2063\u2063\u2063<\/li><li>Form a tripod base. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor.\u2063\u2063<\/li><li>Before you go, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063<\/li><li>Now take 3-5 seconds to perform a squat and lower yourself down to a range where you are able to maintain proper form. When you are performing the squat, aim to sit between your heels, and keep your torso in a relatively upright position.\u2063\u2063\u2063\u2063<\/li><li>Exhale after you have pressed away from the floor and are approaching the top position.\u2063\u2063\u2063\u2063<\/li><li>\u2063\u2063\u2063\u2063For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. In this variation, your knees should remain above your heels.\u2063\u2063\u2063\u2063<\/li><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or weight to shift to one side of your body.\u2063 \u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Dragon Flags\u2063 + Weighted Backpack<\/strong><\/p>\n\n\n\n<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 The bag I\u2019m using weighs 30 lbs. This was very challenging. Make sure you can do regular dragon flags before using any resistance.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dragon Flags\u2063 + Weighted Backpack\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Iu8pYeNuQsQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wear a weighted backpack on your front.\u2063<\/li><li>Bend your elbows, and grab onto something behind you. I\u2019m holding onto the leg of the bed. \u2063<\/li><li>Keep your chin tucked and neck in a neutral position.<\/li><li>Lift up your legs so they are in a vertical position, fully extend your knees, and plantarflex your feet (point them away from you).<\/li><li>Brace your core muscles (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and contract your quads and glutes.\u2063 While keeping your body in a straight line from your head to feet, lift your mid back, hips, lower legs off the floor. Now slowly lower your body towards the floor and so these areas remain off the floor.\u2063<\/li><li>Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063<\/li><li>For the duration of the exercise, do not allow your lower back to hyperextend, or ribcage to flare, torso, spine or hips to rotate.<\/li><li>\u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Split Squats With Weighted Backpack\u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the quads, hamstrings, glutes, lower legs and feet.\u2063\u2063 The bag I\u2019m using weighs 85 lbs.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Split Squats With Weighted Backpack\u2063\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/mNiC-8NEDQ8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wear a weighted backpack on your back. \u2063 \u2063\u2063\u2063\u2063<\/li><li>\u2063Get into a split squat position. Your head, torso and hips should be in a stacked position. \u2063<\/li><li>Adopt your preferred foot width and positioning. \u2063<\/li><li>Form a tripod base by placing your weight on the back portion of your front foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. Be on the forefoot of your back leg.\u2063<\/li><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063<\/li><li>Now perform a split squat and lower yourself to your full depth.\u2063<\/li><li>Then press away from the floor using mostly the front leg, and return to the top\/starting position.\u2063<\/li><li>Exhale after you have pressed away from the floor and are approaching the top position.\u2063<\/li><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063<\/li><li>Do not allow your knees to fall inside or outside of your feet. \u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I am sharing 5 exercises you can do using a weighted backpack.&nbsp;I made the weighted backpack by adding 3 large laundry detergent jugs of water (this is 30 lbs), and I also add dumbbells. So the weight ranges from 30-85 lbs. In this feature I include exercises that target the lower body, upper body, and core muscles. #1) Staggered Stance Good Mornings\u2063 With Weighted Backpack \u2063 This exercise strengthens the posterior chain muscles.\u2063\u2063 The bag I\u2019m using weighs 85 lbs. Coaching Tips: Wear a weighted backpack on your back. \u2063 \u2063\u2063\u2063\u2063 Form a tripod base by placing your weight on the back portion of your front foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Be on the forefoot of your back foot.\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063\u2063\u2063\u2063 Now hinge\/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063 \u2063 \u2063\u2063\u2063\u2063 When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.\u2063\u2063 Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.\u2063 \u2063 \u2063\u2063\u2063\u2063 Exhale after you have pressed away from the floor and are approaching the top position.\u2063 \u2063 \u2063\u2063\u2063\u2063 Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 \u2063 \u2063\u2063\u2063\u2063 #2) Opposite Shoulder Touches From Bear Crawl + Weighted Backpack\u2063\u2063\u2063\u2063 \u2063\u2063This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.&nbsp;The bag I\u2019m using weighs 55 lbs. Coaching Tips: Wear a weighted backpack on your back.\u2063 Get into a bear crawl position. \u2063\u2063\u2063\u2063 Your shoulders should be above your hands.\u2063\u2063 \u2063\u2063\u2063Open your hands and fingers, and pretend you are suctioning them to the floor. Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063Touch your opposite shoulder with your hand. Pause for a count, and lower to the floor. \u2063Pay attention to your non-working\/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, do not let your lower back hyperextend, ribcage to flare, torso, spine or hips rotate, weight shift from foot to foot, or hips pike or collapse.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 Aside from your moving arm, the rest of your body should remain in a fixed position. Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! BUY NOW #3) Negative Front Squats With Weighted Backpack\u2063 This exercise strengthens the quads, hamstrings and glutes, and improves lumbo-pelvic stability.\u2063\u2063 The bag I\u2019m using weighs 85 lbs. Coaching Tips: Wear a weighted backpack on the front of your body. The bag interferes with my depth a bit, but it still works well. \u2063 \u2063Position your arms as you would during regular front squats (or at least close to it).\u2063 Adopt your preferred foot width and positioning.\u2063\u2063\u2063\u2063 Form a tripod base. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor.\u2063\u2063 Before you go, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063 Now take 3-5 seconds to perform a squat and lower yourself down to a range where you are able to maintain proper form. When you are performing the squat, aim to sit between your heels, and keep your torso in a relatively upright position.\u2063\u2063\u2063\u2063 Exhale after you have pressed away from the floor and are approaching the top position.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. In this variation, your knees should remain above your heels.\u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or weight to shift to one side of your body.\u2063 \u2063 \u2063\u2063\u2063\u2063 #4) Dragon Flags\u2063 + Weighted Backpack This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 The bag I\u2019m using weighs 30 lbs. This was very challenging. Make sure you can do regular dragon flags before using any resistance. Coaching Tips: Wear a weighted backpack on your front.\u2063 Bend your elbows, and grab onto something behind you. I\u2019m holding onto the leg of the bed. \u2063 Keep your chin tucked and neck in a neutral position. Lift up your legs so they are in a vertical position, fully extend your knees, and plantarflex your feet (point them away from you). Brace your core muscles (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and contract your quads and glutes.\u2063 While keeping your body in a straight line from your head to feet, lift your mid back, hips, lower legs off the floor. Now slowly lower your body towards the floor and so these areas remain off the floor.\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, or ribcage to flare, torso, spine or hips to rotate. \u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 #5) Split Squats With Weighted Backpack\u2063 This exercise strengthens the quads, hamstrings, glutes, lower legs and feet.\u2063\u2063 The bag I\u2019m using weighs 85 lbs. Coaching Tips: Wear a weighted backpack on your back. \u2063 \u2063\u2063\u2063\u2063 \u2063Get into a split squat position. Your head, torso and hips should be in a stacked position. \u2063 Adopt your preferred foot width and positioning. \u2063 Form a tripod base by placing your weight on the back portion of your front foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. Be on the forefoot of your back leg.\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 Now perform a split squat and lower yourself to your full depth.\u2063 Then press away from the floor using mostly the front leg, and return to the top\/starting position.\u2063 Exhale after you have pressed away from the floor and are approaching the top position.\u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063 Do not allow your knees to fall inside or outside of your feet. \u2063<\/p>\n","protected":false},"author":1,"featured_media":4879,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,1,34,33,20,26,592,699,23,21],"tags":[181,174,425,399,398,485,493,486,280,376,279,452,451,183,271,326,325,237,400,396,574,410,466,720,723,722,721,428,498,499,696,67,487,480,65,413,72,374,489,488,718,719,360,77,141,361,415,414,434,433,673,716,479,668,669,688,667,353,621,281,620,700,619,710,317,172,298,467,221,188,346,303,717,671,670,724,725,672],"class_list":["post-4863","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-fitness","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-lower-body-exercises","category-minimal-equipment","category-quad-exercises","category-shoulder-health","category-squatting-movement","tag-ab-exercise","tag-ab-exercises","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-booty-building-exercises","tag-booty-building-for-females","tag-booty-building-workouts","tag-booty-exercises","tag-booty-sculpting","tag-booty-workouts","tag-butt-building-exercises","tag-butt-building-workouts","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-deadlifting-exercises","tag-deadlifts","tag-deadlifts-for-women","tag-dragon-flag","tag-dragon-flags","tag-dragonflag","tag-dragonflags","tag-eccentric-training-hamstrings","tag-front-squats","tag-front-squatting","tag-glute-bridges","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-good-morning","tag-good-mornings","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-women","tag-home-gym","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-workout","tag-quadriceps","tag-quadriceps-exercise","tag-quadriceps-workout","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-stability","tag-shoulder-training","tag-squat-workout","tag-squatting","tag-squatting-exercises","tag-squatting-movement","tag-squatting-workout","tag-train-at-home","tag-train-from-home","tag-weighted-backpack","tag-weighted-backpacks","tag-workout-at-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Exercises You Can Do Using A Weighted Backpack - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I am sharing 5 exercises you can do using a weighted backpack. 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