Mill Workout 4 9 18 - Adex Original Adjustable Club

Donnie takes you through a lighter weight workout focusing on developing better form for Inside Mills. Beginners are recommended to do the Progression Portion then perform 5 Sets of 5 Reps of both Inside and Outside Mills focusing on movement pattern building. Intermediate and Advanced do the 100 Reps of both Inside and Outside Mills “anyway” until done.

Basic Warm Up
5 Press Ups
5 Push Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Baby Pose
1 Min Downward Dog
30 Sec Back Bridge

Beginner Workout
5 X 10 Side Swings (SS)
5 X 10 SS to Side Cleans
5 X 10 Side Strikes
5 X 10 Front Strikes
Rest 5 Minutes
5 X 5 Outside Mills
5 X 5 Inside Mills

Int/Advanced Workout
5 X 10 Side Swings (SS)
5 X 10 SS to Side Cleans
5 X 10 Side Strikes
5 X 10 Front Strikes
Rest 5 Minutes
100 Outside Mills
100 Inside Mills