Aqua Bag Lamb Swing
The Aqua Bulgarian bag lamb swing is a fantastic exercise for targeting the legs, arms, shoulders and core. Give it a go!
Aqua Bag Mills
Mills are traditionally a club movement but are a lot of fun with the Aqua Bulgarian bag as the bag moves so quickly around the body. The best way to learn the aqua bag mill is to break the movement down and piece and put it all together again.
Aqua Bag Squat & Lunge
The Aqua Bulgarian bag squat and lunge is a great example of how you can use the aqua bag for traditional strength exercises. The shape of the bag contours the body perfectly making adding additional resistance to bodyweight exercises comfortable to perform.
Aqua Bag Side Clean
The aqua Bulgarian bag side clean is essentially the clean, but it’s performed in the frontal plane. This exercise is excellent for developing rotational core strength and is a great prep exercise for some of the more advanced Aqua bag frontal plane movements.
Aqua Bag Spin
This Agua Bulgarian bag spin is a fantastic exercise for building circular shoulder strength, rotational core strength, aerobic conditioning and grip strength. You’ll get no rest with this exercise making it an extremely metabolically challenging movement to perform. Go for reps or time and get your heart pumping!
Steel Club 360 Swings
Overview Steel club 360 swings will work your core like nothing else, be sure to keep your abs braced and hips locked in and shoulders packed down throughout the movement. Teaching Points Stand with your feet shoulder width apart. Keep your core tight, and your quads and glutes activated. Begin with the club in the…
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Steel Club Double Mill
Overview The steel club double mill combines the mill with one arm and the reverse mill with the other arm. If you have two clubs the same weight in your arsenal, then the double mill is an excellent exercise that will really challenge you. Only attempt the double mill when you can competently perform both…
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Steel Club Reverse Mill
Overview An easy way to remember the difference between a steel club mill and a steel club reverse mill is the direction of the elbow. With a traditional mill the elbow will form an inward circle towards the midline of the body, like you’re throwing an object or throwing a (cross) punch. With the reverse…
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Steel Club Single Mill
Overview The steel club single mill is a traditional club exercise and is fantastic for building shoulder strength and mobility. Mills increase athletic performance for so many sports that require striking, throwing and punching. If you need to develop circular shoulder strength, nothing beats the steel club mill. Single Mill Prep Movement #1 – (Top Circle) The…
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Steel Club Two Handed Mill
Overview The steel club two handed mill is a sequence of movements combined to make one exercise. The best way to learn the mill is to break those movement down and piece it all together again. Teaching Points Begin in the guard position. Perform 2 reps of inside 180’s. Perform 2 reps of arm Cast.…
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Steel Club Bullwhip
Overview The steel club bullwhip is an excellent exercise for opening up the shoulders, building shoulder strength and mobility and increasing grip strength. Practice the bullwhip with a light club ensuring your head stays in a fixed position before moving on to a heavier weight. Teaching Points Stand with your feet shoulder width apart. Hinge the…
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Steel Club Gamma Cast
Overview The steel club gamma cast is an excellent exercise for developing circular strength, the Gamma Cast will bullet proof your shoulders like nothing else! Teaching Points Stand with your feet hip width apart. Keep your core tight, and your quads and glutes activated. Ensure your shoulders stay packed down. Begin the movement with the…
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