3 Point Hip Hinge

3 Point Hip Hinge Instructions Starting Position: Stand with your feet hip-width apart, holding the steel mace horizontally behind your back, in the vertical middle body placement. Your hands should be in an wide in/out hand placement. One hand by the mace head, another near the end of the handl...

Good Morning

Good Morning Instructions Starting Position: Stand with your feet hip-width apart, holding the steel mace horizontally behind your shoulders in the horizontal top body placement. Your hands should be in an over/over hand placement. Position the mace so that it rests comfortably across your upper...

Horizontal Middle Squat

Horizontal Middle Squat Instructions Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest up, shoulders back, and engage your core. Once in position, hold the steel mace in a horizontal middle body placement, with one hand in an under grip (nea...

Horizontal Middle Squat with Transition

Horizontal Middle Squat with Transition Instructions Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest up, shoulders back, and engage your core. Once in position, hold the steel mace in a horizontal middle body placement, with one hand in an...

Horizontal Overhead Squat

Horizontal Overhead Squat Instructions Starting Position: Stand with your feet shoulder-width apart and your toes slightly turned out. Hold the steel mace overhead with both hands, keeping your arms fully extended (Horizontal Overhead Body Placement). Your grip should be slightly wider than sho...

Horizontal Middle Forward Lunge

Horizontal Middle Forward Lunge Instructions Starting Position: Stand with your feet hip-width apart and hold the steel mace in a horizontal middle body placement. Your hands should be placed slightly wider than shoulder-width apart, with the mace held parallel to the ground. Engage your core a...

Horizontal Middle Reverse Lunge

Horizontal Middle Reverse Lunge Instructions Starting Position: Stand with your feet hip-width apart and hold the steel mace in a horizontal middle body placement. Your hands should be slightly wider than shoulder-width apart, with the mace held parallel to the ground. Engage your core, keep yo...

Horizontal Top Squat

Horizontal Top Squat Instructions Starting Position: Stand with your feet shoulder-width apart and your toes slightly turned out. Hold the steel mace in a horizontal position, with the mace balanced on top of your shoulders. Your hands should be placed slightly wider than shoulder-width apart, ...

Horizontal Top Forward Lunge

Horizontal Top Forward Lunge Instructions Starting Position: Stand with your feet hip-width apart and hold the steel mace in a horizontal top placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a neut...

Horizontal Top Reverse Lunge

Horizontal Top Reverse Lunge Instructions Starting Position: Stand with your feet hip-width apart and hold the steel mace in a horizontal top placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a neutr...

Horizontal Middle Lateral Lunge

Horizontal Middle Lateral Lunge Instructions Starting Position: Stand with your feet hip-width apart and hold the steel mace horizontally right above your belly button, with hands in an under-over hand placement. Your hands should be slightly wider than shoulder-width apart. Engage your core, ke...

Horizontal Top Hip Hinge

Horizontal Top Hip Hinge Instructions Starting Position: Stand with your feet hip-width apart, holding the steel mace in the horizontal top body placement at chest height with both hands in over/over hand placement. Keep your core braced, shoulders back and down, and maintain a neutral spine. P...

Horizontal Top Lateral Lunge

Horizontal Top Lateral Lunge Instructions Starting Position: Stand with your feet hip-width apart and hold the steel mace in a horizontal top body placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a ...

Vertical Middle Squat

Vertical Middle Squat Instructions Starting Position: Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest up, shoulders back, and engage your core. Once in position, hold the steel mace in a vertical middle body placement, with your hands in a stacked position. ...