Offset Curl to Prayer Switch Steel Mace Exercise Description Perform the offset curl to vertical. But rather than returning back down, transition into prayer switch, and descend in the offset curl on the opposite side. …
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Even Curl to Outward Rotation Steel Mace Exercise
Even Curl to Outward Rotation Steel Mace Exercise Description To perform the Even Curl to Outward Rotation Steel Mace Exercise begin with the even curl. Once you are at the top, release the hand on …
Curling Spiral Press Steel Mace Exercise
Curling Spiral Press Steel Mace Exercise Description To perform the Curling Spiral Press Steel Mace Exercise start with the even curl to outward rotation, orientation of the steel mace to the outward press position, then adjust your …
Extended Shoulder Curl Steel Mace Exercise
Extended Shoulder Curl Steel Mace Exercise Description To perform the Extended Shoulder Curl Steel Mace Exercise start with an over/under grip. The under hand grip will be on the sphere side. Extend that arm out …
Marching Extended Shoulder Curl Steel Mace Exercise
Marching Extended Shoulder Curl Steel Mace Exercise Description To perform the Marching Extended Shoulder Curl Steel Mace Exercise start with the extended shoulder curl until the sphere is at the shoulder and the mace is in …
Bicep Shovel Extension Steel Mace Exercise
Bicep Shovel Extension Steel Mace Exercise Description From the extended arm position that you begin the extended shoulder curl with, swivel the sphere end of the mace across your front as you maintain the same …
Single Leg Switch Lunge Steel Mace Exercise
Single Leg Switch Lunge Steel Mace Exercise Description The movement will be a lunge, one side single leg at a time. With it, a double front hand switch at the top in full standing position. …
Alternating Switch Lunge Steel Mace Exercise
Description The front hand switch initiates as you transition out of the lunge, the sphere transferring past centerline to the opposite side at the apex of the stand and coming down into horizontal middle ready …
Back Shoulder Forward Lunge Steel Mace Exercise
Back Shoulder Forward Lunge Steel Mace Exercise Description To perform the Back Shoulder Forward Lunge Steel Mace Exercise, place the mace across the back of your shoulders. Tall neutral spine, proud chest, elbows down with …
Front Press Alternating Lunge Steel Mace Exercise
Front Press Alternating Lunge Steel Mace Exercise Description To begin the Front Press Alternating Lunge Steel Mace Exercise, perform the mechanics and sequence of the front press static lunge, except now step out from a …
Side Load Reverse Lunge Steel Mace Exercise
Side Load Reverse Lunge Steel Mace Exercise Description Start with a double overhand grip on the mace in the front of the body at full arm extension. Keeping your arms locked out, draw the mace …
Rotating Reach Back Steel Mace Exercise
Rotating Reach Back Steel Mace Exercise Description Start in a vertical side ready position, in/out grip, sphere at the top. Draw the top hand back and down behind you as you rotate your torso to …
Uppercut Press Steel Mace Exercise
Description Performing the rotating reach back, you will continue to follow through by driving the back hand, which is the hand closest to the sphere, down and forward as the front hand begins to pull …
Lateral Arc Lunge Steel Mace Exercise
Lateral Arc Lunge Steel Mace Exercise Description When performing the Lateral Arc Lunge Steel Mace Exercise your feet will stay in place throughout this lunge variation. Starting in a side load lunge, perform a vertical …
Staggered Stance Bag Slinger Steel Mace Exercise
Staggered Stance Bag Slinger Steel Mace Exercise Description To perform the Staggered Stance Bag Slinger Steel Mace Exercise begin by standing in a staggered stance, hinge into a side load ready position with the mace …
Staggered Stance Paddle Swing Steel Mace Exercise
Staggered Stance Paddle Swing Steel Mace Exercise Description The Staggered Stance Paddle Swing Steel Mace Exercise has the same setup as the Staggered Stance Uppercut Press, only this time you will continue the drive of …
Onnit Academy Workout of The Day #9 – Bodyweight Workout
Workout Details This is the Onnit Academy Workout of the Day for Thursday November 05, 2015. It is a bodyweight workout consisting of 6 rounds of bodyweight training. This is #9 of a series of daily workouts, …
Onnit Academy Workout of The Day #8 – Steel Mace & Kettlebell Workout
Workout Details This is the Onnit Academy Workout of the Day for Wednesday November 04, 2015. It is a steel mace and kettlebell workout consisting of 20 – 1 minute rounds of steel mace and kettlebell training. This is #8 …
Onnit Academy Workout of The Day #7 – Bodyweight Workout
Workout Details This is the Onnit Academy Workout of the Day for Tuesday November 03, 2015. It is a bodyweight workout consisting of a minute on the minute workout scheme using bodyweight training. This is #7 of a series of …
Onnit Academy Workout of The Day #6 – Steel Club, Sandbag, Medicine Ball and Kettlebell Workout
Workout Details This is the Onnit Academy Workout of the Day for Monday November 02, 2015. It is a mixed implement workout consisting of 20 minutes of steel clubs, sandbags, medicine balls and kettlebell workouts. This is …
Top 20 Bodyweight Exercises for Building Muscle & Strength
Originally appeared at jasonferruggia.com. Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle. …
Onnit Academy Workout of The Day #5 – Kettlebell Workout
Workout Details This is the Onnit Academy Workout of the Day for Friday October 30, 2015. It is a kettlebell workout consisting of 6 rounds of kettlebell training. This is #5 of a series of daily workouts, showing …
Onnit Academy Workout of The Day #4 – Bodyweight Workout
Workout Details This is the Onnit Academy Workout of the Day for Thursday October 29, 2015. It is a bodyweight workout consisting of 10 rounds of bodyweight training using a 20 second work to 10 second rest scheme. This …
Hack Your Mobility Training With These 3 Tips
Mobility training is quite the rage in the fitness world right now and for good reason; when performed optimally, it works. I can remember doing a type of mobility training beginning with my early youth …
Onnit Academy Workout of The Day #3 – Sandbag Workout
Workout Details This is the Onnit Academy Workout of the Day for Wednesday October 28, 2015. It is a sandbag workout consisting of 20 rounds of sandbag training using a minute on the minute scheme. This is #3 …
Onnit Academy Workout of The Day #2 – Bodyweight Workout
Workout Details This is the Onnit Academy Workout of the Day for Tuesday October 27, 2015. It is a bodyweight workout consists of 6 rounds of bodyweight training using as little rest as possible. This is #2 of …
Points of Performance: 1-Hand Kettlebell Front Squat
The 1-Hand Kettlebell Front Squat is an excellent squat variation which engages the anterior core, scapular strength and rotary stability. When loading one side of the body only with a kettlebell, it forces the body …
5 Ways to Build Muscle with Bodyweight Training
It is not a secret anymore that bodyweight training is suitable for building muscle. People all over the internet proved this over and over, but still there is some sort of confusion out there. Why do some …
Onnit Academy Workout of The Day #1 – Steel Mace and Kettlebell Workout
Workout Details This is the Onnit Academy Workout of the Day for Monday October 26, 2015. It is a steel mace and kettlbell workout consisting of 5 rounds of steel mace and kettlebell training using as little rest as possible. …
Points of Performance: Russian Kettlebell Swing
The Russian Kettlebell Swing is a great modality to teach athletes how to break at the abs, lats and glutes while using their bodies in a more efficient manner. More lat recruitment is also required …
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