June 17, 2026
Pullovers with dumbbells or barbells on a bench are great strength builders. Standing pullovers take it to a whole new level due to the stabilization needed […]
June 16, 2026
General warmup (15 minutes) double club archer pulls x 12/12 reps 2 hand helicopters x 15/15 reps Long cycle rear lunges x 30 reps Specific warmup […]
June 14, 2026
general warmup (15 minutes) double club walking horse stance x 75 feet star complex x 3 BTN stretch x 90 seconds x 1/1 specific warmup (5 […]
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April 4, 2025
general warmup (15 minutes) barbarian rotation lunges x 40 feet shielded front pull overs x 24 reps windshield wiper lateral lunges x 22 reps 1/2 kneeling […]
April 2, 2025
general warmup (15 minutes) barbarian pullovers x 25 reps Americanas x 30 reps kneeling double club flys x 20 reps BTN stretch x 60 seconds x […]
March 29, 2025
general warmup (15 minutes) figure 8’s to hold x 30 reps 1/2 kneeling centerline press x 8 reps kneeling 1 hand snatches x 10/10 reps BTN […]
March 28, 2025
general warmup (15 minutes) 2 hand side swings x 40 reps double club lateral lunge flys x 22 reps drumming knee walkups x 12 reps cross […]
March 25, 2025
general warmup (15 minutes) double club archer pulls x 15/15 reps alternating front swings x 50 reps BTN stretch x 90 seconds x 1/1 2 hand […]
March 23, 2025
general warmup (15 minutes) double club walking horse stance x 50 feet windshield wiper lateral lunges x 24 reps seated offset front pullovers x 12/12 reps […]
March 22, 2025
Ben trained under and was certified by the incredible Valerie Pawlowski, a Certified Mace Fit Level 2 Coach. Soon Val will be a Level 3 Master […]
March 19, 2025
general warmup (15 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps barbarian lateral lunges x 20 reps 1/2 kneeling […]