When the “300” movie came out, I was so impressed and fascinated with the physiques of the actors portraying the spartan warriors…especially King Leonidas (Gerard Butler). I don’t remember any other movie having the amount …
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Onnit Academy Workout of The Day #12 – Bodyweight Workout
Workout Details This is the Onnit Academy Workout of the Day for Tuesday November 10, 2015. It is a bodyweight workout consisting of 6 – 30 second rounds as of bodyweight training. This is #12 of a series of …
360 Steel Mace Exercise
360 Steel Mace Exercise Exercise Description The full 360 generally begins with the mace in a vertical front ready position, sphere at the top, both hands near the bottom end. Tipping the top end of …
10 Balance Exercises to Increase Strength and Power
Balance Exercises? I know, you are probably picturing some anorexic contortionist kid who works for Cirque du Sole` jumping and balancing on exercise balls. Before you send this article to the trash, hear me out. I …
Onnit Academy Workout of The Day #11 – Steel Mace & Kettlebell Workout
Workout Details This is the Onnit Academy Workout of the Day for Monday November 09, 2015. It is a steel mace and kettlebell workout consisting of as many as rounds as possible for 25 minutes of steel mace …
Lap Squat Steel Mace Exercise
Lap Squat Steel Mace Exercise Description To start the Lap Squat Steel Mace Exercise, begin by holding the steel mace in an over/under grip, pull it strong to your sternum. Keep the shoulders down and …
Stand Switch to Squat Steel Mace Exercise
Stand Switch to Squat Steel Mace Exercise Description The squat component is just like the lap squat, only now there is a double front hand switch at the top in full standing position. Hands stay …
Switch Squat Steel Mace Exercise
Switch Squat Steel Mace Exercise Description The front hand switch initiates as you transition out of the squat, the sphere transferring past centerline to the opposite side at the apex of the stand and coming …
Sphere Near Front Load Squat Steel Mace Exercise
Sphere Near Front Load Squat Steel Mace Exercise Description To perform the Sphere Near Front Load Squat Steel Mace Exercise start with a double over grip, bring the mace to the horizontal top ready position …
Bayonet Squat Steel Mace Exercise
Bayonet Squat Steel Mace ExerciseDescription Hold the mace with an over/under grip in the bayonet middle ready position (sphere front). Maintaining that rotated bent arm position, squat with a tall spine and forward oriented proud …
Bayonet Strike Squat Steel Mace Exercise
Bayonet Strike Squat Steel Mace Exercise Description The difference between the half bayonet squat and its full version is the bayonet strike and staggered stance step back both happen simultaneously. What’s important is maintaining your …
High Hinge Even Row Steel Mace Exercise
High Hinge Even Row Steel Mace Exercise Description With a double over grip and arms locked out, move into a high hip hinge. Keeping a long spine, proud chest, shoulders back and ribs to hips, …
High Hinge Offset Row Steel Mace Exercise
Description Getting into your high hinge row position, draw the hand without the sphere on its side up to your ribs and hold that bent arm position. From there you will row the other arm …
Rotating High Hinge Offset Row Steel Mace Exercise
Rotating High Hinge Offset Row Steel Mace Exercise Description Perform the high hinge offset row. When you come to both arms bent evenly and the mace to your lower ribs, rotate through your thoracic to …
Sphere Middle Scap Deadlift Bar Bender Steel Mace Exercise
Sphere Middle Scap Deadlift Bar Bender Steel Mace Exercise Description Now perform the scap deadlift bar bender shifting your hands closer to the middle of the handle which will displace the sphere out further away …
Staggered Stance Offset Side Row Steel Mace Exercise
Staggered Stance Offset Side Row Steel Mace Exercise Description From a tall neutral standing position, step back into a staggered stance, back foot heel up, as you hip hinge into a side load ready position …
Split Stance Offset Side Row Steel Mace Exercise
Split Stance Offset Side Row Steel Mace Exercise Description This row is the same as the staggered stance offset side row, only now you go into a full split stance, extending the back leg straight. …
Rotating Split Stance Offset Side Row Steel Mace Exercise
Rotating Split Stance Offset Side Row Steel Mace Exercise Description Go through the split stance offset side row, but now you will add a rotation to the front. The rotation comes once you’ve rowed the …
Double Wide Press Steel Mace Exercise
Double Wide Press Steel Mace Exercise Description With the sphere on top, hold the mace in a vertical front ready position. Have the hands separated wide with one hand near the top and one near …
Double Narrow Press Steel Mace Exercise
Double Narrow Press Steel Mace Exercise Description This press is the same as the double wide version, only now the hands are much closer together and further away from the ends. This increases the degree …
Alternating Single Press Steel Mace Exercise
Alternating Single Press Steel Mace Exercise Description Here is the greatest degree of challenge with the front presses. All of the off center forces that want to pull the weight out of vertical front ready …
Double Wide Side Press Steel Mace Exercise
Double Wide Side Press Steel Mace Exercise Description With the sphere on top, hold the mace in a vertical side ready position. Have the hands separated wide with one hand near the top and one …
Double Narrow Side Press Steel Mace Exercise
Double Narrow Side Press Steel Mace Exercise Description This press is the same as the double wide version, only now the hands are much closer together and further away from the ends. This increases the …
Alternating Single Side Press Steel Mace Exercise
Alternating Single Side Press Steel Mace Exercise Description Here is the greatest degree of challenge with the side presses. Because all of the off center forces that want to pull the weight out of vertical …
Sphere Near Front Press Steel Mace Exercise
Sphere Near Front Press Steel Mace Exercise Description The Sphere Near Front Press Steel Mace Exercise begins with a double over grip, bring the mace to the horizontal top ready position (front load). Tall neutral spine, …
Sphere Near Overhead Press Steel Mace Exercise
Sphere Near Overhead Press Steel Mace Exercise Description With a double over grip, bring the mace to the horizontal top ready position (front load). Tall neutral spine, shoulders down away from ears, elbows down with vertical …
Spear Press Steel Mace Exercise
Spear Press Steel Mace Exercise Description Bring the mace to the spear top ready position, hand close to the sphere. From there, press the mace overhead. The challenge will be to keep the mace evenly …
Outward Press Steel Mace Exercise
Outward Press Steel Mace Exercise Description Bring the mace to the outward top ready position, hand close to the sphere. From there, press the mace overhead by driving the elbow out to the side while …
Rotating Spear Press Steel Mace Exercise
Rotating Spear Press Steel Mace Exercise Description Here you will change the position of the mace between each press. Start in the spear press position. Perform one press. Then once you’ve come back down to …
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