October 6, 2026
general warmup (15 minutes) 1 hand Americanas x 15/15 reps long cycle front lunges x 20 reps BTN stretch x 60 seconds x 1/1 kneeling 1 […]
October 4, 2026
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps crucifix spilt squats x 12/12 reps long cycles x 35 reps specific […]
October 1, 2026
general warmup (15 minutes) walking 2 hand front swings x 75 feet 2 hand side swings x 50 reps BTN stretch x 90 seconds x 1/1 […]
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October 11, 2023
general warmup (15 minutes) 1 hand Americanas x 20/20 reps 1 hand wood choppers x 15/15 reps offset mace pullovers x 12/12 reps 1/2 kneeling double […]
June 14, 2023
general warmup (15 minutes) Americanas x 30 reps alternating kneeling flys x 20 reps 1/2 kneeling wide stance diagonal pullovers x 12/12 reps specific warmup (5 […]
April 14, 2023
general warmup (15 minutes) Americanas x 40 reps Long cycles x 30 reps barbarian rear lunges x 20 reps seated flys x 20 reps specific warmup […]
April 11, 2023
On April 10 2023 we received the final approval from the National Academy of Sports Medicine for our Mace Fit Level 1 Coach Course. You can […]