The Shape of Water- Hydro Core Workshop


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Ready to flow with Water?

Join Leo Savage for a special 2 day  HydroCore workshop.  Leo teamed up with the Onnit Academy in developing an  education system for the HydroCore based on the concept of Fluid Dynamics. Rather than absorb the force of a perfectly balanced implement (like a barbell), you have to accommodate the constant shifting of the water in the bag. Get ready  to flow with the HydroCore, Savage style.

When: June 13th and 14th

Time: 10 A.M-1 P.M (Both Days)

Where: Zoom (Link will be provided via email)

What you will learn

 Understand and engage optimal structural integration for  purposeful movement.

 Lay the groundwork for HydroCore movement sequencing.

Learn Basic movement patterns to feed into advanced flows designed by Leo


About HydroCore

The HydroCore Bag is a training implement invented by Maurizio Tangari, a trainer to MMA fighters, military personnel, and celebrities. It was inspired by a similar tool, the Bulgarian Bag®, which is an evolution of a traditional training method used by old-time Eastern European wrestlers—carrying small farm animals across the back of the shoulders to develop functional strength, stability, and endurance.

Thankfully, in the wake of advancing technology—and animal cruelty laws—there’s no need to tote squirming livestock anymore. The HydroCore bag is here. A plastic bladder in the shape of a yoke—the harness that attaches to oxen and other animals—the HydroCore bag is loaded with water (while the Bulgarian Bag used sand®). When you lift it to perform any number of exercises (some of which are shown below), the water sloshes around in the bag. This creates an effect known as water dynamics. Controlling the movement of the water in the bag, rather than it controlling you, trains various athletic qualities.


Rock-solid stability

Strength and explosiveness

Better results with less weight

Easily transportable training

Instant feedback

“Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”- Bruce Lee