Simple Club & Mace Workout - Adex Original Adjustable Club

Here is a simple workout that can be done with a Club or Club and Mace. ‘Anyhow’ means that there are no set/rep scheme – just get the total number done and either 1 or 2 handed, on the side or center Front Swings. I like to mix it up as the real benefactor is the posterior chain. Find out more at https://adexclub.com

Conditioning;
‘Anyhow’ Club Front Swings 300 Reps @ 25lbs Men/17.5 Women

Beginner
Long Cycle 3 Sets 15 Reps each arm @ 10lbs Men/7.5 Women
Redneck Press 3 Sets 8 Reps each arm @ 10lbs Men/7.5 Women

Intermediate/Advanced Endurance
Long Cycle 5 Sets 20 Reps each arm 15lbs Men/10 Women
Cycle Press 5 Sets 15 Reps each arm 12.5lbs Men/7.5 Women

Intermediate/Advanced Restoration
Long Cycle 3 Sets 10 Reps each arm 12.5lbs Men/10 Women
Cycle Press 3 Sets 8 Reps each arm 10lbs Men/7.5 Women