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Classic Quad Mace Conditioning Workout

Classic Quad Mace Conditioning Workout

Written by
October 30, 2014
Updated May 17, 2016
Category: Fitness

Workout Summary

The Classic Quad Mace Conditioning Workout takes a standard hypertrophy workout and turns it on it’s head. This full body workout, replaces your classic barbell moves with the off centered weight of the Quad Mace. With the Quad Mace you have a unbalanced implement, forcing your core to engage significantly more than usual. The Classic Quad Mace Conditioning Workout adds in rotational and dynamic movements giving your muscles a different burn from multiple angles. This workout will put you through a variety of full body moves giving you a complete conditioning workout from head to toe.

Workout Steps

Perform all reps of each exercise in group A before moving onto the next exercise. Move through all of group A as quickly as possible with minimal rest. Once completed rest as needed and repeat for a total of 3 rounds.

A1: Quad Mace Squat Hold Front Back Rotation – 3 rounds x 10 reps (each side)
A2: Quad Mace Row to Rotation – 3 rounds x 10 reps (each side)
A3: Quad Mace Toss Up – 3 rounds x 10 reps (each side)
A4: Quad Mace Military Press – 3 rounds x 10 reps (each side)

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: Erik Esik Melland
Equipment Used: Onnit Quad Mace

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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