Here is an at-home or at the gym workout your can do with your ADEX Club and/or Mace.
-10 ADEX Club Front Swings
-10 ADEX Mace 360’s or 10 ADEX Club Halos
The Easiest Way to Fix Your Posture in 10 Seconds. This simple ‘drill’ for Postural Correction was a God-send when it was first shown to me over 20 years ago.
The Push Press in the second half of the video is an excellent way to train with the new practiced posture correction. Try to keep the shoulders packed down and set throughout the exercise. This will also help with better posture.
Donnie demonstrates a effective way to for most people to stand taller, align the shoulders, and appear to have bigger biceps – yes bigger biceps simply by standing better. Many issues such as neck, shoulder, lower back pain can be attributed to poor posture. Here is the way to fix it quickly and with just a bit of practice becomes a good habit.
Develop Core Stability and Strength Plus Work That 6 Pack with This Simple Exercise. Begin with a light club or mace to ‘feel’ the muscles working before you try heavier weights. Remember to keep shoulders pushed downward and a neutral spine, shoulders over hips, hips over knees. Turn slightly (about 30 degrees from center) while keeping the hips immobile and facing forward. Make sure that the rotation is in the thoracic (above the lower ribs) spine and not in the lumbar (small of the back) spine from keeping the hips facing forward, abdominals locked, and feet slightly less than shoulder width apart. An indicator of good form is not feeling any torquing in the knees – all motion is above the navel.
Work this into your routine by performing:
5 Sets of 10 reps in each direction daily with
30 secs of rest between sets.
In this episode, the Steel Mace Warrior speaks with Don Giafardino, the owner of Adex Clubs and Maces. They talk about his story which includes a shoulder injury he suffered with for years and how he took action with clubs and maces as an alternative to pills and surgery.
For more information about the Steel Mace Warrior – VISIT HERE
This video is about Big n Little Workout. Adjust your ADEX Club accordingly during rest periods. Keep the shoulders packed as a general safety rule! Front Swings are a hip hinge movement – Be sure to make it hip dominant (deadlift) not knee (squat) dominant. Wrist Rolls are a must do for everyone – don’t neglect the little movements they add up! Gama Cast Halos are a real strength builder be sure to stay in the square pattern and move robotically.