Course Content Expand All | Collapse All Modules Status 1 MODULE 1: INTRODUCTION GETTING STARTED INTRODUCTION HEALTH AND SAFETY CONSIDERATIONS WHAT IS A SANDBAG? ANATOMY OF A SANDBAG SANDBAG WEIGHT RECOMMENDATIONS BENEFITS OF SANDBAG TRAINING 2 MODULE 2: SANDBAG PRINCIPLES PRIMAL MOVEMENT PATTERNS 3 TYPES OF MOVEMENTS ZONE OF PROXIMAL DEVELOPMENT EXERCISE PROGRESSIONS BREATHING HOLDING POSITIONS GRIPPING POSITIONS EXERCISE LIBRARY INTRODUCTION 3 MODULE 3: WARM UP GENERAL WARM UP 4 MODULE 4: DEADLIFT VARIATIONS CONVENTIONAL DEADLIFT ROMANIAN DEADLIFT GOOD MORNINGS SUMO DEADLIFT SUITCASE DEADLIFT SINGLE LEG DEADLIFT 5 MODULE 5: SQUAT VARIATIONS BACK SQUAT FRONT SQUAT SHOULDER SQUAT ZERCHER SQUAT HACK SQUAT 6 MODULE 6: LUNGE VARIATIONS REVERSE LUNGE FORWARD LUNGE SIDE LUNGE ROTATIONAL LUNGE 7 MODULE 7: ROW VARIATIONS BENT OVER ROW ONE ARM ROW RENEGADE ROW ARM BALANCE ROW 8 MODULE 8: SWING VARIATIONS TWO HANDED SWING ONE HANDED SWING SIDE SWING ROTATIONAL SWING 9 MODULE 9: HIGH-PULL VARIATIONS HIGH PULL HANG HIGH PULL HEEL HIGH PULL 10 MODULE 10: CLEAN VARIATIONS POWER CLEAN HANG CLEAN SPLIT CLEAN HEEL CLEAN FULL CLEAN SHOULDER CLEAN ROTATIONAL SHOULDER CLEAN 11 MODULE 11: PRESSING VARIATIONS SHOULDER PRESS PUSH PRESS CLEAN & PRESS THRUSTERS SHOULDER TO SHOULDER THRUSTERS WINDMILL PRESS SIDE PRESS SOTS PRESS 12 MODULE 12: SNATCH VARIATIONS SNATCH FULL SNATCH SPLIT SNATCH HALF MOON SNATCH 13 MODULE 13: JERK VARIATIONS POWER JERK SPLIT JERK CLEAN & JERK 14 MODULE 14: EXTRAS PROGRAMMING STRETCHES 15 MODULE 15: ASSESSMENTS INTRODUCTION ASSESSMENTS 16 MODULE 16: COMPLETION POST COURSE SUPPORT 17 BONUS 1: COMBINATION LIFTS COMBINATION LIFTS SPRAWL TO DEADLIFT MAN MAKER POWER CLEAN TO SQUAT JUMP BURPEE SHOULDERING SQUAT TO OVER SHOULDER THOWS CLEAN, PRESS, SQUAT & LUNGE GROUNDWORK DRILL SHOULDER GET-UP 18 BONUS 2: SANDBAG DRAGS BEAR CRAWL DRAG TABLE TOP DRAG MONKEY WALK DRAG PLANK PULL THROUGH WALK 19 BONUS 3: SANDBAG CARRIES MULTIPLE CARRY POSITIONS 20 BONUS 4: SANDBAG WORKOUTS #1: JOCKS LADDER #2: STANDARD TABATA #3: AMRAP SPECIAL #4: THE 10 & 2 #5: 7 PRIMAL MOVEMENTS #6: OLD SCHOOL WORKOUT #7: THE COUNTDOWN #8: THE MAGIC 10 #9: MIXED TABATA #10: 2 BY 4
