…of your head. Then follow that same motion back to the original hand starting point. The goal of this is to teach yourself how to retract your scapula. https://www.youtube.com/watch?v=ZD6CAZn0D-A …
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Superman Hold
Lying on your stomach, raise your arms and feet up off the ground. Hold for the prescribed amount of time. https://www.youtube.com/watch?v=8dO1kSF2Nl0…
Sandbag Clean
…to the opposite shoulder. This then constitutes one rep. So, 1x sandbag clean = 1x clean to the right shoulder, then 1x clean to the left shoulder, 2x total. https://www.youtube.com/watch?v=QkxF8khZ6cI…
Sandbag Jump Squats
…a movement starting at your hips. Then explode up to jump out of the position. Land with your knees bent in order to absorb the force from coming down. https://www.youtube.com/watch?v=Ite2uDXJ_A8…
Sandbag Back Squats
…your weight in your heels and sit back. Then raise your body through pushing your hips though and straightening the legs. Once again Keeping the weight on your heels. https://www.youtube.com/watch?v=v-RlXbOCZ-0…
Sandbag Front Squats
…chest out. Lower your body, starting with a hip movement back. Staying back on the heels squat down and then push back through your heels to stand back up. https://www.youtube.com/watch?v=izKGw7h9cmw…
Sandbag Bulgarian Split Squats
…below, push back through the heel on the floor raising you back to the starting position. It is important that you keep the same form the Bulgarian Split Squat. https://www.youtube.com/watch?v=AaXUU2bDLBQ…
Ring Rows
…ground instead of lying flat. In order to make the exercise harder, place your feet on a box, raising the feet bringing you closer to parallel to the ground. https://www.youtube.com/watch?v=p8iv9rl6UtA…
Sandbag Box Squat
…forward throughout the entire lift. Sit totally down on the box, relieving the weight from your feet. After unloading your legs quickly stand back up in proper squatting motion. https://www.youtube.com/watch?v=xW235KTzyNc…
Hippity Hops
…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 https://www.youtube.com/watch?v=9kHOWtXdN5M…