This is the first of three videos demonstrating MMA specifc movements using the Bulgarian Bag with Larry Jackson showing us the movement basics.  The speed of the movements as shown is low intensity for learning purposes. Once the proper technique has been learned, speed and power of movement can be increased, as well as increasing the weight of the bag used. 

1. Focus: Core strength/develop power for reversal
• Bridge with side bag plant (simulation of mount escape)
• Bridge to top of bag single knee 4 bag strikes (simulation of knee on belly)
• Bridge to top of bag single knee 4 bag strikes (heavier bag/hip power focus)

Please share your thoughts and comments and we would love if you would show any variations you also come up with!


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