[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-heavy-bag-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":37,"createdAt":58,"updatedAt":59},"6bf06c19-f917-59ff-abd1-3b127e20de4a","Heavy Bag Station","heavy-bag-station","A free-hanging punching bag for striking practice and conditioning. Develops power, coordination, and cardiovascular endurance.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fheavy-bag-station\u002Fimages\u002Fheavy-bag-station_1.webp",[8],null,false,[13,19,25,31],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"8cbe07f1-94b6-53f7-9c65-4d632644b93b","cardio","Cardio",110,"routine.filters.cardio",[38],{"id":39,"slug":40,"imageUrl":41,"name":42,"description":43,"popularity":44,"aliases":45,"localeName":10,"isCompound":10,"loggingTypes":46,"createdByUserId":10,"isFavorited":11,"primaryCategory":48,"categories":49,"videos":54,"lastSessionSets":55,"createdAt":56,"updatedAt":57},"644a3b71-06d6-5bfd-a6f2-a522c3446295","heavy-bag-work","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fheavy-bag-work\u002Fimages\u002Fheavy-bag-work_1.webp","Heavy Bag Work","Check that the heavy bag and surrounding area are secure, then use suitable hand wraps and gloves for punching. Begin in a balanced fighting stance and strike through controlled combinations, returning each hand or leg to guard and stance before the next action. Rotate through the feet and hips rather than reaching or forcing power from the joints alone. Keep enough distance that wrists, elbows, knees, and ankles meet the bag in stable alignment. Build speed, force, and round length gradually; technical coaching is especially useful before hard punches, kicks, or knees, and fatigue should not override clean contact.",45,"punching boxing kickboxing",[47],"time",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[50,51,52,53],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.249+00:00","2026-08-07T11:03:38.720+00:00","2026-05-09T00:28:07.730+00:00","2026-06-05T00:31:50.372+00:00"]