SSD

Front Squats: This movement is very similar to the barbell Front Squat. Grasp underneath the bag, cradling it high on the chest. Keep your eyes fixated forward. While continuing to push the elbows up and the chest out. Lower your body, starting with a hip movement back. Staying back on the heels squat down and […]

Sand Bag Bulgarian Split Squat: This lift is similar to the Barbell Bulgarian Split Squat Place the bag across your back as you lift your back leg across the bench. Hop out a few more inches to ensure good range of motion. Then lower yourself, controlling your decent, and keeping all your weight in the […]

Sand Bag Walking Lunge: This exercise is similar to our Walking Barbell Lunge. After, placing the bag on your back shelf, step out with your lead leg and lower your hips. It is important that you do not let your lead knee come over your lead toes, sit down keeping the back tight and eyes […]

Ring Row variations In order to make the ring rows easier bring your feet closer to your body by bending you knees. If this still is not easy enough, Stand up and lean back from the rings. This should put you at more of a forty-five degree angle from the ground instead of lying flat. […]

Seated on a bench with a kettlebell or dumbbell in each hand, dip and clean kettlebells to shoulders, then press them out overhead.

Sand Bag Box squat: This lift is very similar to the barbell box squat. The box that you are using should have you sit so your legs are just below your knees. After placing the bag across your back shelf, slowly lower yourself in the squatting motion. Keep your back tight and eyes forward throughout […]

Straddle a bench with one leg one it and one leg on the ground.  Jump into the air and switch your foot placement on the bench.  One jump on each leg = 1 Rep Use a 14-16″ Bench or Box

Imagine a small square on the ground and you are standing in the middle of it.  As fast as you can jump out of the box and back to starting working your way all around the box.  Then repeat with your left and right feet. So it looks like this: Foreword-Back Right-Back Back- Foreword Left-Foreword […]

A front, side and opposite side bridge for the prescribed time each.

Using cones, old t-shirts, or whatever, set up a 12-foot X12-foot box. Throughout the drill, the athlete will face the same way. From the first cone, sprint forward to the second cone, touch it, shuttle sidways to the third cone, touch it, sprint backwards to the forth cone, touch it, shuttle sideways back to the […]