Name: Playbook - Tyler Aanonson - Lvl 3: Steel Mace
Uploaded: 2024-04-25T00:06:13.803Z
Duration: 10 min
Description: Lvl 3: Steel Mace

These are the same exercises as Level 2. Begin by increasing the weight of the mace and chaining these motions together. Do your best not to stop in between exercises and focus on flowing them together. This is a choose-your-own-adventure style, so be creative in your choices and see what your body can do.

Begin with your hands at the end of the mace. Lower the head down and around behind your back, using the momentum to bring it back upright. If this is too difficult, separate your hands and hold the Mace like a shovel. Perform reps in both directions.

Steel Mace 360º

Begin with hands apart on the mace. Follow a "shoveling" motion with the mace - complete reps on both sides.

Grave Diggers

Perform the same motion as the Grave Diggers; however, at the top of your motion, switch your hands so the mace makes a 360º. Remember to move your feet. Repeat on both sides.

Grave 360º

Begin by holding the base of the handle with the mace behind your head. Squat down, bringing the mace directly overhead into a deep squat.

Barbarian Squats

Strike with the mace as though you were striking with a Bayonet. Slide your feet when reloading the pose to maintain balance. Complete reps on both sides.

Bayonet Strike

Put only the weight side of the mace on the ground. Allowing the other side to "float" in the air, pushup. Repeat on both sides.

Warrior Pushups

Begin with the mace over one shoulder and swing it crossbody. Focus on decelerating the mace and not letting it carry on behind you. Always be aware of your surroundings. Complete reps on both sides.

Lvl 3: Steel Mace

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