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      • STEEL MACE & STEEL CLUB BUNDLE
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  • IFSC
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    • KETTLEBELL LEVEL 1 & 2
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  • HOME
  • EQUIPMENT
    • APPAREL
      • MEN’S APPAREL
      • WOMEN’S APPAREL
    • AQUA BAGS
      • AQUA BALL
      • AQUA BULGARIAN BAG
      • AQUA POWER BAG
    • KETTLEBELLS
    • BULGARIAN BAGS
    • BREATH BELT
    • MASSAGE GUNS
      • MINI MASSAGE GUN
      • PRO MASSAGE GUN
      • VIBRATING FOAM ROLLER
      • VIBRATING FOAM ROLLER PRO
    • SANDBAGS
    • STEEL CLUBS
    • STEEL MACES
    • WRIST WRAPS
  • COURSES
    • BULGARIAN BAG MASTERY
    • DYNAMIC RESPONSIVE TRAINING
    • KETTLEBELL LEVEL 1
    • KETTLEBELL LEVEL 1 & LEVEL 2
    • SANDBAG STRENGTH
    • STEEL CLUB LEVEL 1
    • STEEL CLUB LEVEL 1 & LEVEL 2
    • STEEL MACE MASTERY
    • COURSE BUNDLES
      • STEEL MACE & STEEL CLUB BUNDLE
      • ULTIMATE BAG TRAINING BUNDLE
  • IFSC
  • EVENTS
    • KETTLEBELL LEVEL 1 & 2
  • REVIEWS
  • BLOG
  • CONTACT

BULGARIAN BAG MASTERY

Course Content

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Modules Status
1

MODULE 1: INTRODUCTION
  • GETTING STARTED
  • INTRODUCTION
  • HEALTH AND SAFETY CONSIDERATIONS
  • ANATOMY OF A BULGARIAN BAG
  • WHAT IS A BULGARIAN BAG
  • HISTORY OF BULGARIAN BAG TRAINING
  • BUYING YOUR FIRST BULGARIAN BAG
  • BENEFITS OF BULGARIAN BAG TRAINING

2

MODULE 2: BULGARIAN BAG PRINCIPLES
  • PICKING UP THE BULGARIAN BAG
  • HOLDING POSITIONS
  • GRIPPING POSITIONS
  • STANCE & POSTURE
  • BREATHING
  • 3 TYPES OF MOVEMENTS
  • EXERCISE PROGRESSIONS

3

MODULE 3: WARM UP
  • GENERAL WARM UP
  • PINWHEELS

4

MODULE 4: LINEAR MOVEMENTS
  • SQUATS
  • DEADLIFTS
  • GOOD MORNINGS
  • LUNGES
  • PUSH UPS
  • BENT OVER ROWS
  • MILITARY PRESS
  • FRONT ROCK IT
  • SWINGS
  • SWING SQUAT
  • CLEANS
  • CLEAN & PRESS
  • SWIPES
  • HIGH PULL
  • SNATCH

5

MODULE 5: LATERAL MOVEMENTS
  • SIDE ROCK-IT
  • SIDE SWING
  • SIDE SWING SQUAT
  • SIDE CLEAN
  • 180’S
  • SIDE SWIPE
  • LATERAL LUNGE & CLEAN
  • ARM THROW

6

MODULE 6: ROTATIONAL MOVEMENTS
  • ROTATIONAL DEADLIFTS
  • ROTATIONAL SWINGS
  • WALKING OBLIQUE SWING
  • ROTATIONAL PRESS
  • ROTATIONAL CLEAN & PRESS
  • ROTATIONAL HIGH PULL
  • ROTATIONAL SNATCH
  • ROTATIONAL SNATCH & LUNGE
  • PIVOT SNATCH
  • LAMB SWING
  • MILLS
  • SIDE SWING TO SHOULDER PARK (SPIN PREP #1)
  • SIDE SWING TO HIGH PARK (SPIN PREP #2)
  • SLOW SPIN TRANSITION (SPIN PREP #3)
  • SPIN
  • WALKING SPIN

7

MODULE 7: ASSESSMENTS
  • INTRODUCTION
  • ASSESSMENTS

8

MODULE 8: EXTRAS
  • PROGRAMMING & FLOW WORKOUTS
  • STRETCHES

9

MODULE 9: COMPLETION
  • POST COURSE SUPPORT

COURSE PROGRESS
COURSE NAVIGATION
MODULE 1: INTRODUCTION
  • GETTING STARTED
  • INTRODUCTION
  • HEALTH AND SAFETY CONSIDERATIONS
  • ANATOMY OF A BULGARIAN BAG
  • WHAT IS A BULGARIAN BAG
  • HISTORY OF BULGARIAN BAG TRAINING
  • BUYING YOUR FIRST BULGARIAN BAG
  • BENEFITS OF BULGARIAN BAG TRAINING
MODULE 2: BULGARIAN BAG PRINCIPLES
  • PICKING UP THE BULGARIAN BAG
  • HOLDING POSITIONS
  • GRIPPING POSITIONS
  • STANCE & POSTURE
  • BREATHING
  • 3 TYPES OF MOVEMENTS
  • EXERCISE PROGRESSIONS
MODULE 3: WARM UP
  • GENERAL WARM UP
  • PINWHEELS
MODULE 4: LINEAR MOVEMENTS
  • SQUATS
  • DEADLIFTS
  • GOOD MORNINGS
  • LUNGES
  • PUSH UPS
  • BENT OVER ROWS
  • MILITARY PRESS
  • FRONT ROCK IT
  • SWINGS
  • SWING SQUAT
  • CLEANS
  • CLEAN & PRESS
  • SWIPES
  • HIGH PULL
  • SNATCH
MODULE 5: LATERAL MOVEMENTS
  • SIDE ROCK-IT
  • SIDE SWING
  • SIDE SWING SQUAT
  • SIDE CLEAN
  • 180’S
  • SIDE SWIPE
  • LATERAL LUNGE & CLEAN
  • ARM THROW
MODULE 6: ROTATIONAL MOVEMENTS
  • ROTATIONAL DEADLIFTS
  • ROTATIONAL SWINGS
  • WALKING OBLIQUE SWING
  • ROTATIONAL PRESS
  • ROTATIONAL CLEAN & PRESS
  • ROTATIONAL HIGH PULL
  • ROTATIONAL SNATCH
  • ROTATIONAL SNATCH & LUNGE
  • PIVOT SNATCH
  • LAMB SWING
  • MILLS
  • SIDE SWING TO SHOULDER PARK (SPIN PREP #1)
  • SIDE SWING TO HIGH PARK (SPIN PREP #2)
  • SLOW SPIN TRANSITION (SPIN PREP #3)
  • SPIN
  • WALKING SPIN
MODULE 7: ASSESSMENTS
  • INTRODUCTION
  • ASSESSMENTS
MODULE 8: EXTRAS
  • PROGRAMMING & FLOW WORKOUTS
  • STRETCHES
MODULE 9: COMPLETION
  • POST COURSE SUPPORT
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bulgarian bag certification course
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