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This joust switch is done to change sides for the Battle Lunge exercise. Then pull it to the other side as you simultaneously use your free hand to grab the top side of the handle, hands at over/over. Grab it with your free hand as it reaches your center line and then free your bottom hand.
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Technique Builder #3: Joust Switch (8:40)Įxtend arm forward, removing your top hand from the mace handle. W Position (uppercut to contralateral side).Side Load (bell facing the backside of your body).
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Technique Builder #2: Steel Mace Uppercut (7:30) The Basic Hand Switch is first demonstrated statically (piece by piece), then dynamically (one fluid motion). Technique Builder #1: Basic Hand Switch (5:05) So all you have to do is listen, watch and follow along.
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Paulina Kairys explains how to do each of these dynamic stretches and how you should be breathing throughout. Plank | World’s Greatest Stretch | Downward Dog | Feet Marches Overhead Squat | Shin Grab Leg Extension | Rolling StandĦ. T-stance Internal and external shoulder rotations with a side bend.Ĥ. 30 seconds rest between rounds 30 Minute Follow Along Steel Mace Beginner Workoutġ. Beginner Steel Mace Workout FormatĮxercise 1: SWITCH SQUATS (40 seconds work)Įxercise 2: BATTLE LUNGE (30 seconds work each side)Įxercise 3: STIFF LEGGED DEADLIFT | ROW (30 seconds work each side)Įxercise 4: PLANK CROSSOVER (40 seconds work) Get our steel mace training e-guide if you want to learn tons of mace exercises and all the technique builders you'll need to become a highly skilled mace trainee. how to create more tension, where the mace should be, how it should be gripped, etc.). Paulina Kairys gives a great tutorial for each of these steel mace exercises so you will know how to do them with correct form and in the most effective manner (i.e. Steel Mace Technique Builders For This Workout WHAT IS THIS TOTAL BODY BEGINNER STEEL MACE WORKOUT GOOD FOR? This is a total body steel mace workout that’s going to kick your butt! All you need is a steel mace. All the exercises are clearly explained before and during, with necessary cues throughout to make sure you maintain good form. It’s about 17 minutes in total and because Paulina Kairys is such a great coach, it is super easy to follow along with.
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The steel mace workout consists of 4 exercises, done for 3 rounds, with minimal rest. Each exercise is explained and demonstrated so you can follow along and you know exactly how to perform it with the correct form.įinally, the real workout begins.
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After that, Paulina demonstrates the 4 exercises that will make up this full body steel mace workout. She demonstrates how to do specific hand switches for the exercises in the workout, how the mace should be gripped, and other important mace movements to prime you for the workout. Then Paulina goes through some steel mace technique builders that specifically relate to the workout to come. The workout starts with a 5 minute dynamic, bodyweight warm up. This is the kind of workout that will bring the warrior spirit out of you, and we have Paulina Kairys to thank for it. It is a 30 minute beginner full body steel mace workout and it starts with a dynamic bodyweight warm up. This is the first full length, follow along, steel mace workout that we’ve put online and we are absolutely thrilled to share it with you all.