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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July 29, 2025
general warmup (15 minutes) steel club archer pulls x 24 reps 2 hand wood choppers x 20/20 reps BTN stretch x 60 seconds x 1/1 dead-stop […]
July 29, 2025
Mace Fit Level 3 Master Pro Instructor, Valerie Pawlowski will be teaching online (in person if you’re in her area) August 3 at 9:00am Claim your […]
July 24, 2025
general warmup (15 minutes) walking 2 hand front swings x 75 feet windshield wiper lateral lunges x 24 reps kneeling double club front pullovers x 15 […]
July 22, 2025
general warmup (15 minutes) star complex x 2 drumming knee walkups x 20 reps barbarian lateral lunges x 20 reps Americanas x 30 reps specific warmup […]