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Bulgarian Bag® Dynamic Movements Certification

Course Level – Suples Fit®

Bulgarian Bag®

Dynamic Movements Certification Course Level – Suples Fit®

AGENDA

Day of Event May 30/2015

09:00AM Sign In and Introduction/Expectations

• Introduction to the Bulgarian Bag- Elements • History of the Bulgarian Bag and why it works• Benefits of the Bulgarian Bag and how it can be used

Bulgarian Bag Warm Ups

• Bodyweight warm ups for preparation in Bulgarian Bag Training

• Bulgarian Bag Warm Up Exercises

Suples Spin (Dynamic)

Practical Regressions:

• Open side to side Swing

• Open side to side swing with the head turn

• Close swing to left & right

• Close swing to left & right with the head turn

• The whip (to left & right)

• The Whip with close grip (left & right)

• The Lamb

• The Lamb swing to (left & right)

• Body shift (left & right) Focus on shifting the bag on one side while your body weight is on the other side. Synchronize the movement.

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• Counter Balance

• Slow Spin (both sides) Focus on the Whip movement

• Spin from Knees - Focus on the getting a good momentum and explosive whip movement

• Suples Spin Fast Mode – Focus on recruiting upper and lower body muscles to work together. Body shift, follow the bag with the head.

Muscle Target Exercises Combinations

• Curls – Body Trunk Twist-Push Ups on the Bag narrow position

• Plate Work Out – Rotations- Pull Overs- Presses – Keep elbows straight while doing rotations, don’t let the bag to drop below chest. On the Pull Overs drop the back down to the hips and raise the bag up front the chest and above the head.

• Shoulder Raise -Upright Rows

• Military Press- strap handles behind the back and upfront of the chest

• Shoulder Press on the bag – shoulder rise from forward bend position

• Passes with the Bag (with a partner and with 2 partners)

• Passes with the Bag and squat (also with a partner)

Muscle Target Leg Work

• Squats

• Lamb Swing Squat

• Squat Jumps- recruit the arms with the jump

• Lunges – keep chest up don’t allow the bag to off balance you

• High Knees – elevate the knees up to the hips and recruit the arms just like when we are sprinting

• Long Jumps – recruit the arms with the jump

• Calf Raises

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• Side Hops- don’t step on the bag, don’t double hop, keep

jumping without stop

• Hop- Squat Rotations

Snatch (Dynamic)

• Front Shrug- keep elbows on the side, the bag goes close to your chest

• Flip & Snatch - use the technique of the shrug, when you snatch the bag sink under the bag

• Hammer Snatch - absorb the impact of the bag

• Suples Hammer Bosu Ball- engage the legs with the slam

• Suples Hammer the Bone Dummy- Focus on the whip effect and turning the bag in the vertical position

LUNCH BREAK (NOON-1:00PM)

Effective Coaching: • Introduction to the Bulgarian Bag 10x10 grind match

• Warm-up with Bulgarian Bag before weight lifting

• Speed & Power Training

Arm Throw (Dynamic)

• Shoulder load (one side)- focus on the whip movement to load the bag on the shoulder

• Shoulder load (both sides)- again focus on the whip, absorb contact while bag lands on shoulder, use momentum

• Suples arm throw- integrate, legs, arms, and core as one • Modified Arm throw- go into the bag, synchronize legs with

upper body

Swing Squats (Dynamic)

• Straight out swing squats- with bag in vertical position extend to eye level and squat simultaneously. Beat the bag with your squat

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• Side sided swing- extend bag out (left or right) and beat the bag with your squat

• Double-Side swing squat (speed skater)- squat/bounce close to 90 degrees while beating the bag.

Muscle Target Exercises

Chest Work Out – Pushups with the Bag on top- Properly set the bag so the bag will not fall off, set logo on the bag facing your back, keep body straight just as you do regular pushups. You can open legs wider for extra balance

Hands on the Logo Pushups- keep your body straight

Dive-bomber pushups

Combo movements: Spin- Arm Throw, Spin-Side Swing - Squat, Spin-Squats

Short Intense Muscular Endurance Work Our Suples Style. Partner Coaching.

Protocol/Bulgarian Bag Match 1:Spins 10 each sideBent over rows 10x

Swing squat 10xRepeat: 3x

Time: 3:00 minutes

Protocol/ Bulgarian Bag Match 2:Lamb swing 5 each side

Spins 10 each sideShoulder raise squats 10x

Repeat: 3xTime: 5:00 minutes

Protocol/ Bulgarian Bag Match 3:Spin-Arm throw combo 5 each side

Swing squat 10xRepeat: 3x

Time: 3:00 minutes

Suples Muscular endurance workout:

1. The whip (to left & right) 2. Lamb swing side to side 3. Suples Spin 4. Curls-main, side, strap 5. Body Trunk Twist

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6. Push Ups on the Bag 7. Plate Workout rotations 8. Pull overs 9. Presses 10. Bag Passes

11. Abdominal Work Out12. Swing Squats 13. Jump Squats 14. Lunges 15. Broad Jumps 16. Calf Rises 17. Jumps over the bag 18. High Knees

Powerful Cheer- Suples Fit

*Cool Down with the Bulgarian Bags – Stretching

5:00PM Certification Awards

Summary

• Review Expectations

• Course critique

• Interviews

Congratulations on completing the course Suples Fit! Enjoy your certification!

Don’t treat yourself or your athletes like robots. Look into the next level, Suples Strong! Wish you Success!

-Team Suples

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