Name: Playbook - Mike McDonald - Sandbag A
Uploaded: 2022-11-07T21:48:32.574Z
Duration: 45 min
Description: Sandbag A

-Sandbag  Deadlift
-Sandbag Single Leg RDL
-Sandbag Pushup + Slide Through
-Sandbag Bent Over Row
-Sandbag Thruster
-Sandbag Flutter Kicks

- Place the SB just in front of your feet
- Roll shoulders back and engage your lats
- Pull the SB up with neutral spine 
- Reach full extension keeping your upper body tight

Sandbag Deadlift

- Begin with legs shoulder width apart, SB held in front 
- Lower the SB slowly with one leg at time kept straight while the other leg hinges behind body
- Raise SB back to beginning position and repeat for reps

Sandbag Single Leg RDL

- Perform one push-up 
- Keeping your core tight and torso straight, pull the SB under your body from one side to the other 
- Repeat for reps

Sandbag Push-up + Slide Through

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the SB up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
- Repeat for reps

Sandbag Bent Over Row

- Start with SB in front rack
- Push your hips back and squat to parallel
- Press through your heels to stand up while pressing the SB up overhead
- Catch the SB on the way down into the next squat and repeat movement

Sandbag Thruster

- Hold the SB in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Sandbag A

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