SANDBAG STRENGTH

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MODULE 1: INTRODUCTION 7 Lessons

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GETTING STARTED

HEALTH AND SAFETY CONSIDERATIONS

WHAT IS A SANDBAG?

ANATOMY OF A SANDBAG

SANDBAG WEIGHT RECOMMENDATIONS

BENEFITS OF SANDBAG TRAINING

MODULE 2: SANDBAG PRINCIPLES 8 Lessons

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PRIMAL MOVEMENT PATTERNS

3 TYPES OF MOVEMENTS

ZONE OF PROXIMAL DEVELOPMENT

EXERCISE PROGRESSIONS

HOLDING POSITIONS

GRIPPING POSITIONS

EXERCISE LIBRARY INTRODUCTION

MODULE 3: WARM UP 1 Lesson

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GENERAL WARM UP

MODULE 4: DEADLIFT VARIATIONS 6 Lessons

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CONVENTIONAL DEADLIFT

ROMANIAN DEADLIFT

SUITCASE DEADLIFT

SINGLE LEG DEADLIFT

MODULE 5: SQUAT VARIATIONS 5 Lessons

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MODULE 6: LUNGE VARIATIONS 4 Lessons

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ROTATIONAL LUNGE

MODULE 7: ROW VARIATIONS 4 Lessons

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ARM BALANCE ROW

MODULE 8: SWING VARIATIONS 4 Lessons

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TWO HANDED SWING

ONE HANDED SWING

ROTATIONAL SWING

MODULE 9: HIGH-PULL VARIATIONS 3 Lessons

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MODULE 10: CLEAN VARIATIONS 7 Lessons

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ROTATIONAL SHOULDER CLEAN

MODULE 11: PRESSING VARIATIONS 8 Lessons

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SHOULDER TO SHOULDER THRUSTERS

MODULE 12: SNATCH VARIATIONS 4 Lessons

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HALF MOON SNATCH

MODULE 13: JERK VARIATIONS 3 Lessons

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MODULE 14: EXTRAS 2 Lessons

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MODULE 15: ASSESSMENTS 2 Lessons | 1 Assessment

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SANDBAG STRENGTH THEORY ASSESSMENT

MODULE 16: COMPLETION 1 Lesson

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POST COURSE SUPPORT

BONUS 1: COMBINATION LIFTS 9 Lessons

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COMBINATION LIFTS

SPRAWL TO DEADLIFT

POWER CLEAN TO SQUAT JUMP

BURPEE SHOULDERING

SQUAT TO OVER SHOULDER THOWS

CLEAN, PRESS, SQUAT & LUNGE

GROUNDWORK DRILL

SHOULDER GET-UP

BONUS 2: SANDBAG DRAGS 4 Lessons

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BEAR CRAWL DRAG

MONKEY WALK DRAG

PLANK PULL THROUGH WALK

BONUS 3: SANDBAG CARRIES 1 Lesson

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MULTIPLE CARRY POSITIONS

BONUS 4: SANDBAG WORKOUTS 10 Lessons

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#1: JOCKS LADDER

#2: STANDARD TABATA

#3: AMRAP SPECIAL

#5: 7 PRIMAL MOVEMENTS

#6: OLD SCHOOL WORKOUT

#7: THE COUNTDOWN

#8: THE MAGIC 10

#9: MIXED TABATA

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