HEAVY-DUTY TRAINING BAG INSTRUCTION MANUAL AND EXERCISE GUIDE
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1 HEAVY-DUTY TRAINING BAG INSTRUCTION MANUAL AND EXERCISE GUIDE
2 IMPORTANT: PLEASE READ!» Consult your healthcare professional before beginning this or any type of exercise program.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under strict adult supervision.» Always check equipment for worn or damaged parts before use. If any defects are found do not use product.» ENSURE THERE IS PLENTY OF SPACE. NEVER THROW THE BAG TOWARD OTHERS.» Do not use more weight than you are capable of lifting. BEFORE YOU BEGIN» Make sure all Super Sandbag components are included. Please contact SKLZ customer service toll free at x128 if anything is missing.» Read all setup and usage instructions carefully. REPS AND SETS: A GENERAL GUIDELINE Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending on your specific needs, goals, off-season or in-season, experience, etc AS A GENERAL GUIDELINE TO START:» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy weight with focus on proper form and control)» repetitions for 1-2 sets when performing prehab or pillar (hip, core, shoulders) preparation exercises (light weight with emphasis on proper movement pattern and stability) REPS AND SETS CONTINUED... PROPER FORM When trying movements for the first time, use a lighter weight with the goal of being able to perform all movements without breaking form. Do not push through or ignore aches and pains as you perform any movement. PROGRESSIVE RESISTANCE Progressive resistance is a concept that states you should be able to lift more weights or do more repetitions each time you perform an exercise. As you progress through any training phase, increase the weight when your prescribed repetitions decrease. When the prescribed repetitions increase, decrease the weight accordingly. You may also need to adjust your repetitions, sets, and resistance if you are not seeing improvements in your goals. SET-UP INSTRUCTIONS» Remove Super Sandbag and yellow weight bags from box.» Fill yellow weight bags with desired amount of filler (sand is recommended). Ensure each weight bag is sealed.» Insert desired number of weight bags into the Super Sandbag and seal bag (each sand-filled bag weighs approximately 10 pounds).» Begin workout. ADDITIONAL EXERCISES: Visit for in-depth training and product videos. Create your own customized training programs with exclusive online tools.
3 //// SUPER SANDBAG: FULL BODY WORKOUT CLEAN AND PRESS STEP 1 Stand with your feet shoulder width apart. Hold the Super Sandbag in front of you with a neutral grip (palms facing each other). STEP 2 Initiate the movement by bending your knees slightly, pushing your hips back, and lowering the sandbag to just below your knees. STEP 3 Extend your hips, knees, and ankles as quickly as possible and immediately shrug your shoulders upward, followed by your elbows. The power generated from the movement may cause your feet to leave the ground. STEP 4 When your elbows reach the maximum height and your body is fully extended, pull your body under the sandbag by rotating your elbows underneath and forward. STEP 5 Catch the sandbag on the front of your shoulders in a quarter-squat position with your chest and elbows up, hips back, and feet on the floor. STEP 6 Stand by pushing through your hips and press the sandbag overhead in one continuous motion. STEP 7 Lower the sandbag to your shoulders to return to the starting position. STEP 8 Continue for the remainder of the set. Initiate the movement with your legs. That is, do not begin to pull with upper body until your hips are fully extended. Working your entire body.
4 //// SUPER SANDBAG: LOWER BODY WORKOUT SQUAT SINGLE FRONT LOADED ROMANIAN DEADLIFT STEP 1 Stand with your feet slightly wider than shoulder width apart. Hold the Super Sandbag over one shoulder supporting it with both hands. STEP 2 Drop your hips back and down into a squat position. STEP 3 Keeping your back flat and chest up, return to the starting position. STEP 4 Complete the set on one side before repeating with the sandbag on the opposite shoulder. Keep your feet flat on the ground with your weight on your arches. Working your glutes, hamstrings and quads. STEP 1 Hold the Super Sandbag in front of you with a neutral grip (palms facing each other). STEP 2 Stand on one foot with your knee slightly bent. Hinge forward at the hip, lowering the sandbag as your non-supporting leg lifts behind you. STEP 3 Contract your glutes and hamstrings to return to a standing position. STEP 4 Complete the set on one side before repeating with the opposite leg. Move your torso and leg as one unit while keeping the sandbag close to your body throughout the movement. Working your glutes, hamstrings, and challenging your single leg balance.
5 //// SUPER SANDBAG: LOWER BODY & CORE WORKOUT FORWARD LUNGE WITH ROTATION STEP 1 Stand with your feet shoulder width apart. Hold the Super Sandbag in front of you with each hand with a neutral grip (palms facing each other). STEP 2 Keep your chest up and step forward into a lunge. STEP 3 Rotate the sandbag and your torso over your front leg to one direction and then again to the opposite direction. STEP 4 Bring the weight back to the front of your body and return back to a standing position by pushing through your front hip. STEP 5 Repeat with the opposite leg. STEP 6 Continue alternating to complete the set. Do not let your front knee collapse to the inside and don t let your back knee touch the ground. Working your glutes, hamstrings, quads and core.
6 //// SUPER SANDBAG: ARM WORKOUT BICEPS CURL BICEP CURL ONE ARM STEP 1 Stand with your feet shoulder width apart. Hold the Super Sandbag in front of you with each hand with a neutral grip (palms facing each other). STEP 2 Keeping your elbows at your sides, curl the sandbag up to your shoulders. STEP 3 Lower the sandbag back down to the starting position. STEP 4 Continue for the full set. Don t allow your elbows to leave your side. Avoid using momentum to help you lift the sandbag. Working your biceps. STEP 1 Stand with your feet shoulder width apart. Hold the Super Sandbag with an underhand grip (palms facing out) in one hand. STEP 2 Keeping your elbow at your side, curl the sandbag up to your shoulder. STEP 3 Lower the sandbag back down to the starting position. STEP 4 Complete the set on one side before repeating on the opposite arm. Don t allow your elbow to leave your side. Avoid using momentum to help you lift the sandbag. Working your biceps.
7 HEAVY-DUTY TRAINING BAG DO YOU HAVE A WINNING SPORTS PRODUCT OR IDEA? Visit our website to learn how to submit a product application for consideration. It may become our next winning product! 90-DAY LIMITED WARRANTY SUPER SANDBAG Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in materials or workmanship for 90 days (unless specified in alternate warranties) from the date of purchase. If defective and purchased from a retail store, return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration: Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA :: Attn: Returns This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: Register your product at to ensure warranty coverage, get new product information and special deals from SKLZ Made in China SKLZ. All rights reserved. Unauthorized duplication is a violation of applicable laws. SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.
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Page 1 of 21 EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 2. Squat Page 12. Crab Walks Page 3. Single Leg Squat Page 13. Bench Press Page 4. Split Squat Page 14. Bench Pull Page 5. Deadlift Page 15. Shoulder
Resistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
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Cybex Weight Machine Manual
Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.
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Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
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Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance
Love your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work!
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