May 16, 2026
general warmup (15 minutes) 1/2 kneeling double club lateral pullovers x 15 reps 1 hand diagonal pullovers x 12/12 reps BTN stretch x 60 seconds x […]
May 14, 2026
general warmup (15 minutes) Americanas x 20 reps inside mills x 20/20 reps front pullover walking lunges x 50 feet crossbody swings x 12/12 reps specific […]
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May 9, 2024
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1 uppercut press & squat x […]
April 21, 2024
general warmup (15 minutes) drumming x 50 reps alternating swings x 50 reps 1/2 kneeling 2 hand twists x 30 reps barbarian lateral lunges x 20 […]
April 10, 2024
general warmup (15 minutes) star complex x 1 reverse star complex x 1 BTN stretch x 90 seconds x 1/1 + 60 seconds x 1/1 uppercut […]
January 1, 2024
Here’s a great way to start using maces & clubs to get in shape. If you are already using them, then share this with a friend […]