BULGARIAN BAG MASTERY

Course Content

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Modules Status

1

MODULE 1: INTRODUCTION

GETTING STARTED

INTRODUCTION

HEALTH AND SAFETY CONSIDERATIONS

WHAT IS A BULGARIAN BAG

ANATOMY OF 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

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