Archive for the ‘core exercises’ Category

Our athletes use steel clubs and maces just about every day. Our program uses both.

Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here.

Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.

 

Just brought a Grinder Kord (suspension device)and my Adex mace today

general warm up (10 minutes)

Americanas x 50 reps

Adex club 1 hand halos x 20/20 reps

strict weight plate front raises x 15 reps

tin mans x 100 feet

Adex mace barbarian split squats x 15/15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes )

bench press x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

EZ bar curls x 15 reps

 

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general warm up (10 minutes)

mountain climbers x 100 reps

recline rope climbs x 5

jumping jacks x 50 reps

Adex club Gama casts x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Neuro-Grip plankĀ  x maximum hold time

resistance band push ups x maximum reps (note–must be at least 20 reps)

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

clock push ups x twice around the clock

resistance band archer pulls x 30/30 reps

specific warm up (5 minutes)

CrossCore chest press set up and practice

strength (20 minutes)

CrossCore chest press x 10/10/10 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

CrossCore recline rows x 10 reps

Adex club long cycle swipes x 30 reps