Name: Playbook - Mike McDonald - Sandbag B
Uploaded: 2022-11-07T21:48:32.568Z
Duration: 45 min
Description: Sandbag B

-Sandbag Split Leg Deadlift
-Sandbag Swings
-Sandbag Power Cleans
-Sandbag Front Squats
-Sandbag Rotational Overhead Press
-Sandbag Dead Bugs

- Start with one leg slightly back 
- Perform a normal deadlift with your SB 
- Keep core tight to avoid your body shifting out of alignment 
- Repeat for reps

Sandbag Split Leg Deadlift

- Start with SB on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift SB off the ground allowing it to swing between your legs
- Drive your hips forward propelling the SB forward and up
- Stopping just in front of the shoulders 
- Allow SB to swing down and back between the legs
- Moving immediately into the next rep

Sandbag Swings

- Start with feet hip width apart 
- Clean SB to rack position
- Lower back down and repeat for reps

Sandbag Power Cleans

- Start with the SB in the front racked position
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Sandbag Front Squat

- Start with the SB in the racked position, feet shoulder width apart 
- Press the SB overhead while rotating 45 degrees to the left/right per rep 
- Lower the SB back to the rack position facing forward
- Repeat for reps

Sandbag Rotational Overhead Press

- Start in the hollow body position with the SB pressed upward
- Bring one knee back to your chest while rotating the sandbag to touch that knee 
- Extend that knee down while bringing the next knee back to repeat the movement

Sandbag B

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