Name: Playbook - Mike McDonald - Sandbag D
Uploaded: 2022-11-07T21:48:32.585Z
Duration: 45 min
Description: Sandbag D

-Sandbag Snatch 
-Sandbag Lunge w/ Twist
-Sandbag Alternating Shoulder Cleans
-Sandbag Overhead Press
-Sandbag Sit Ups 
-Sandbag Marches

- Start with feet shoulder width apart and a snatch grip on SB
- Drive through your heels, push hips forward, pulling the SB straight up 
- Finish with SB overhead and arms locked out
- Slowly lower back down keeping your back flat
- Keep the SB close to your body during the entire movement

Sandbag Snatch

- Hold the SB in front of you at thigh level 
- Conduct a forward lunge while rotating the SB to the outside of the forward leg 
- Stand back up and lunge to the opposite side 
- Repeat for reps

Sandbag Lunge with Twist

- Start with the SB in front, feet shoulder width apart 
- Perform full clean from the ground to one side of your shoulder (left or right) 
- Repeat for reps, alternating sides

Sandbag Alternating Shoulder Cleans

- Start with the SB in the racked position, feet shoulder width apart 
- Press the SB overhead until the arms are fully locked out 
- Lower back down and repeat for reps

Sandbag Overhead Press

- Lying face up with knees bent and feet flat on floor
- Hold SB with your arms extended overhead or close to chest 
- Curl head and shoulders off the floor engaging core
- Bring the SB in front of body as you sit up
- Return to starting position under control

Sandbag Sit Up

- Holding the sandbag in the front rack position or overhead, perform a slow controlled march
- Keep the core tight and torso straight as you raise each knee

Sandbag D

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