Bulgarian bag for recreation and conditioning - Basic Gym One

BULGARIAN BAG FOR RECREATION AND CONDITIONING

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1. History of Bulgarian bag

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2. Advantages of Bulgarian bag

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3. Bulgarian bag training methods

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4. Bulgarian bag exercises

Warm up

Rotation

Pulling (back muscles exercises)

Biceps exercises

Triceps exercises

Grip exercises

Core and abs exercises

Squat and hip hinge (leg exercises)

Snatch

Clean

Press

Spin

Swing

Twist

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5. Bulgarian bag training programs

Bulgarian bag: Workout 1

Bulgarian bag: Workout 2 (lower body)

Bulgarian bag: Workout 3 (complexes)

Bulgarian bag: Workout 4 (beginner’s workout)

Bulgarian bag: Workout 5 (CPS Bulgarian Training Bag Total Body Workout)

Bulgarian bag: Workout 6 (Bulgarian Bag Mental Toughness Workout – 40 minutes)

Bulgarian bag: Workout 7 (CPSʼs 500 Rep Bulgarian Bag Workout)

Bulgarian bag: Workout 8 (IBBCʼs 1000 reps)

Bulgarian bag: Workout 9 (Bulgarian Bag Texas Push-Up Challenge)

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6. Tests

Test 1: Physical Performance Test Bulgarian Bag Specialist

Test 2: Spin + row + swing squat

Test 3: Arm throw + spin + swing squat front raise

Test 4: Combo + swing squat

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7. Instructions and safety

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8. Literature and useful links

Testovi znanjaStatus

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Final tests

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