Split Stance Offset Side Row Steel Mace Exercise Description This row is the same as the staggered stance offset side row, only now you go into a full split stance, extending the back leg straight. …
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Rotating Split Stance Offset Side Row Steel Mace Exercise
Rotating Split Stance Offset Side Row Steel Mace Exercise Description Go through the split stance offset side row, but now you will add a rotation to the front. The rotation comes once you’ve rowed the …
Double Wide Press Steel Mace Exercise
Double Wide Press Steel Mace Exercise Description With the sphere on top, hold the mace in a vertical front ready position. Have the hands separated wide with one hand near the top and one near …
Double Narrow Press Steel Mace Exercise
Double Narrow Press Steel Mace Exercise Description This press is the same as the double wide version, only now the hands are much closer together and further away from the ends. This increases the degree …
Alternating Single Press Steel Mace Exercise
Alternating Single Press Steel Mace Exercise Description Here is the greatest degree of challenge with the front presses. All of the off center forces that want to pull the weight out of vertical front ready …
Double Wide Side Press Steel Mace Exercise
Double Wide Side Press Steel Mace Exercise Description With the sphere on top, hold the mace in a vertical side ready position. Have the hands separated wide with one hand near the top and one …
Double Narrow Side Press Steel Mace Exercise
Double Narrow Side Press Steel Mace Exercise Description This press is the same as the double wide version, only now the hands are much closer together and further away from the ends. This increases the …
Alternating Single Side Press Steel Mace Exercise
Alternating Single Side Press Steel Mace Exercise Description Here is the greatest degree of challenge with the side presses. Because all of the off center forces that want to pull the weight out of vertical …
Sphere Near Front Press Steel Mace Exercise
Sphere Near Front Press Steel Mace Exercise Description The Sphere Near Front Press Steel Mace Exercise begins with a double over grip, bring the mace to the horizontal top ready position (front load). Tall neutral spine, …
Sphere Near Overhead Press Steel Mace Exercise
Sphere Near Overhead Press Steel Mace Exercise Description With a double over grip, bring the mace to the horizontal top ready position (front load). Tall neutral spine, shoulders down away from ears, elbows down with vertical …
Spear Press Steel Mace Exercise
Spear Press Steel Mace Exercise Description Bring the mace to the spear top ready position, hand close to the sphere. From there, press the mace overhead. The challenge will be to keep the mace evenly …
Outward Press Steel Mace Exercise
Outward Press Steel Mace Exercise Description Bring the mace to the outward top ready position, hand close to the sphere. From there, press the mace overhead by driving the elbow out to the side while …
Rotating Spear Press Steel Mace Exercise
Rotating Spear Press Steel Mace Exercise Description Here you will change the position of the mace between each press. Start in the spear press position. Perform one press. Then once you’ve come back down to …
Offset Curl to Prayer Switch Steel Mace Exercise
Offset Curl to Prayer Switch Steel Mace Exercise Description Perform the offset curl to vertical. But rather than returning back down, transition into prayer switch, and descend in the offset curl on the opposite side. …
Even Curl to Outward Rotation Steel Mace Exercise
Even Curl to Outward Rotation Steel Mace Exercise Description To perform the Even Curl to Outward Rotation Steel Mace Exercise begin with the even curl. Once you are at the top, release the hand on …
Curling Spiral Press Steel Mace Exercise
Curling Spiral Press Steel Mace Exercise Description To perform the Curling Spiral Press Steel Mace Exercise start with the even curl to outward rotation, orientation of the steel mace to the outward press position, then adjust your …
Extended Shoulder Curl Steel Mace Exercise
Extended Shoulder Curl Steel Mace Exercise Description To perform the Extended Shoulder Curl Steel Mace Exercise start with an over/under grip. The under hand grip will be on the sphere side. Extend that arm out …
Marching Extended Shoulder Curl Steel Mace Exercise
Marching Extended Shoulder Curl Steel Mace Exercise Description To perform the Marching Extended Shoulder Curl Steel Mace Exercise start with the extended shoulder curl until the sphere is at the shoulder and the mace is in …
Bicep Shovel Extension Steel Mace Exercise
Bicep Shovel Extension Steel Mace Exercise Description From the extended arm position that you begin the extended shoulder curl with, swivel the sphere end of the mace across your front as you maintain the same …
Single Leg Switch Lunge Steel Mace Exercise
Single Leg Switch Lunge Steel Mace Exercise Description The movement will be a lunge, one side single leg at a time. With it, a double front hand switch at the top in full standing position. …
Alternating Switch Lunge Steel Mace Exercise
Description The front hand switch initiates as you transition out of the lunge, the sphere transferring past centerline to the opposite side at the apex of the stand and coming down into horizontal middle ready …
Back Shoulder Forward Lunge Steel Mace Exercise
Back Shoulder Forward Lunge Steel Mace Exercise Description To perform the Back Shoulder Forward Lunge Steel Mace Exercise, place the mace across the back of your shoulders. Tall neutral spine, proud chest, elbows down with …
Front Press Alternating Lunge Steel Mace Exercise
Front Press Alternating Lunge Steel Mace Exercise Description To begin the Front Press Alternating Lunge Steel Mace Exercise, perform the mechanics and sequence of the front press static lunge, except now step out from a …
Side Load Reverse Lunge Steel Mace Exercise
Side Load Reverse Lunge Steel Mace Exercise Description Start with a double overhand grip on the mace in the front of the body at full arm extension. Keeping your arms locked out, draw the mace …
Rotating Reach Back Steel Mace Exercise
Rotating Reach Back Steel Mace Exercise Description Start in a vertical side ready position, in/out grip, sphere at the top. Draw the top hand back and down behind you as you rotate your torso to …
Uppercut Press Steel Mace Exercise
Description Performing the rotating reach back, you will continue to follow through by driving the back hand, which is the hand closest to the sphere, down and forward as the front hand begins to pull …
Lateral Arc Lunge Steel Mace Exercise
Lateral Arc Lunge Steel Mace Exercise Description When performing the Lateral Arc Lunge Steel Mace Exercise your feet will stay in place throughout this lunge variation. Starting in a side load lunge, perform a vertical …
Staggered Stance Bag Slinger Steel Mace Exercise
Staggered Stance Bag Slinger Steel Mace Exercise Description To perform the Staggered Stance Bag Slinger Steel Mace Exercise begin by standing in a staggered stance, hinge into a side load ready position with the mace …
Staggered Stance Paddle Swing Steel Mace Exercise
Staggered Stance Paddle Swing Steel Mace Exercise Description The Staggered Stance Paddle Swing Steel Mace Exercise has the same setup as the Staggered Stance Uppercut Press, only this time you will continue the drive of …
Onnit Academy Workout of The Day #9 – Bodyweight Workout
Workout Details This is the Onnit Academy Workout of the Day for Thursday November 05, 2015. It is a bodyweight workout consisting of 6 rounds of bodyweight training. This is #9 of a series of daily workouts, …
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