Course curriculum

    1. Expectations (Video)

    2. Theory (Video)

    3. Welcome & Course Navigation (Video)

    4. What You'll Need (Video)

    1. Why We Love Sandbags (Video)

    2. Loading (Video)

    3. Safety Fundamentals (Video)

    4. Breathing & Bracing (Video)

    5. How to Hold (Video)

    1. Sandbag Carry (Video)

    2. Sandbag Frontrack Carry (Video)

    3. Sandbag Hinge (Video)

    4. Warm-Up Routine (Video)

    1. Sandbag Clean (Video)

    2. Sandbag Press (Video)

    3. Barracuda Rolls (Video)

    4. Sandbag Front Squat (Video)

    5. Side Squats (Video)

    6. Sandbag Tosses (Video)

    7. Sandbag Floor Press (Video)

    8. Tempo & Control (Video)

    9. Sandbag Row (Video)

    10. Sandbag Slams (Video)

    11. Sandbag Flips (Video)

    12. Rotating Deadlift (Video)

    13. Sandbag Swami (Video)

    14. Sandbag Lunge Variations (Video)

    1. Beginner 4-Week Program

    2. Intermediate 4-Week Program

    3. Advanced Training Options

    4. How to Progress (Video)

    5. Weekly Structure (Video)

    6. Flow Building (Video)

    1. Partner Training (Video)

    2. Outdoor Applications (Video)

    3. Sport-Specific Integration (Video)

    4. Recovery & Mobility Work (Video)

    5. Mindful Movement Practice (Video)

    6. Equipment & DIY Alternatives (Video)

About this course

  • $57.00
  • 48 lessons

Master Functional Strength in Just 4 Weeks—Get Started Today at 71% Off

Join 48 lessons of expert-led training covering everything from foundational movements to advanced progressions. Invest in your functional strength today.

Enroll today

What You'll Master

Complete functional strength framework you'll learn across 48 expert-led lessons and training programs

  • Master 20+ sandbag exercises and movement patterns

  • Learn proper breathing, bracing, and body mechanics

  • Build complete 4-week training programs for any level