October 1, 2023
general warmup (15 minutes) Donnie G’s x 15/15 reps double club lateral lunge flys x 20 reps long cycles x 25 reps 2 hand pause squat […]
September 28, 2023
general warmup (15 minutes) double club walking horse stance x 30 reps (Note: use semi-circular steps) 1 hand slash x 8/8 reps (Note: hold the club […]
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August 14, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
June 20, 2021
general warmup (15 minutes) double club walking front swings x 150 feet Turkish getups x 3/3 reps crossbody swings x 12/12 reps BTN stretch x 45 […]
June 17, 2021
The importance of knowing how to coach cannot be over emphasized. Knowing how to interact with each person as an individual is vital. Drawing out the […]
May 11, 2021
February 24, 2021
general warmup (15 minutes) alternating front swings x 30 reps double club inside/outside mills x 15/15 reps barbarian split squats x 10/10 reps BTN stretch x […]
October 4, 2020
general warm up (15 minutes) 2 hand standing figure 8’s x 20 reps double club lateral press side raises x 10 reps barbarian split squats x […]
September 25, 2020
Isotonic exercises are a regular part of our Mace Fit® training. I learned most the ones we use during the few months I spent in the […]
September 23, 2020
general warm up (15 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps inside helicopters x 15/15 reps barbarian rear […]