Name: Playbook - Mike McDonald - Sandbag Lower Body
Uploaded: 2022-11-07T21:48:32.590Z
Duration: 45 min
Description: Sandbag Lower Body

-Sandbag Deadlift
-Sandbag Swings
-Sandbag Thruster
-Sandbag Single Leg RDL
-Sandbag Overhead Lunge
-Sandbag Good Mornings 
-Sandbag Front Squats

- 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

- 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 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

- 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

- Start with the SB pressed overhead 
- Lunge forward keeping the SB overhead and the torso straight 
- Return to the starting position and repeat for reps on each side

Sandbag Overhead Lunge

- Start with the SB across the upper back or in the front rack position
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move
- Repeat for reps

Sandbag Good Mornings

- 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 Lower Body

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