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Total body

Switch Squat

Switch Squat

A.

Start holding the mace parallel to the floor with a shoulder-width grip—hand near weighted end is underhand and hand away from weighted end is overhand.

B.

Lower into a squat position, chest up, elbows pulled back, and hold mace in line with belly button.

C.

Stand up from the squat and slide the hand furthest from the mace sphere up to meet the other hand, holding mace so it is in a vertical position.

D.

Descend into a squat with the weighted end in the other hand. Ensure both hands stay in constant contact by sliding them across handle during transitions.

Row-tation

Row-tation

A.

Hold the mace with a double overhand grip, shoulder width apart. Tilt forward with chest forward and lifted, butt back.

B.

With elbows close to your sides, pull the mace back, keeping it flat. Hold in the up position.

C.

Keeping lower body locked into place, press the un-weighted side of the mace across your body, rotating until the mace is nearly vertical. Return to start. That's one rep.

Ballistic Lateral Lunge Switch

Ballistic Lateral Lunge Switch

A.

Hold mace in a vertical "prayer" position with feet wider than hip-width apart and toes pointed slightly outward.

B.

Shift weight to one side while lowering mace sphere to the opposite side. Slide other hand to end of handle.

C.

Reverse back to the prayer position and shift to the opposite side. That's one rep. Alternate from side to side until completing 5 reps on each side.

Uneven Push-up

Uneven Push-up

A.

Start in a push-up position placing the mace sphere under left hand.

B.

Perform 6 push-ups, then roll mace and place under the other hand. Perform 6 more push-ups. Repeat left with 4 push-ups and right with 4 push-ups.

Offset Crunch

Offset Crunch

A.

Lay flat on the floor holding mace overhand and away from body. The leg opposite of the mace sphere is lifted straight up.

B.

Locking arms completely to fully engage core, crunch abdominals while rotating weighted end toward the leg in the air. Return to start. Switch legs and direction of the mace.

U-Lifts

U-Lifts

A.

Stand with feet hip-width apart. Soften knees, squeeze glutes and lift chest.

B.

Holding onto 3-5 pound weights, bend arms at a 90-degree angle with palms facing each other. Lift elbows up to shoulder height. Open arms 1 inch wider than shoulder-width to keep your chest lifted.

C.

Slowly arc elbows out and bring arms down and behind back in a semi-circular motion. Reverse the path keeping torso still and arms bent, so you end up in starting position.

Lateral Jumps

Lateral Jumps

A.

Stand next to a cone or another object that you can jump over.

B.

Jump sideways to the opposite side of the cone.

C.

Upon landing, immediately jump to the other side. Try to make the jumps as quickly as possible.

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