Workout Summary
Wooden clubs are one of the most basic and ancient fitness tools still in use today. The smooth swinging motion of the club has the ability to increase upper body mobility, helping to both prehab and rehab joint injuries often caused by striking and wrestling. Joint mobility training involves high repetition movements that encourage the circulation of synovial fluid around individual joints. The Classic Wooden Club Mobility Workout requires only 1.5-pound clubs and helps improve joint health and range of motion through fluid swinging movements.
Workout Instructions
Perform each exercise for 60 seconds back to back with little to no rest in between each exercise. After completing one round, rest 60 seconds before beginning the second round.
A1: 1-Hand Cast (each side) – 2 rounds x 60 seconds.
A2: 1-Hand External Rotation Circle (each side) – 2 rounds x 60 seconds.
A3: 1-Hand Internal Rotation Circle (each side)- 2 rounds x 60 seconds.
A4: 2-Hand Overhead Swing – 2 rounds x 60 seconds.
A5: 2-Hand Overhead Circles (each direction) – 2 rounds x 60 seconds.
Other Workout Details
Workout Created By: Mark De Grasse
Workout Demonstrated By: Mark Smith
Equipment Used: Onnit 1.5-Pound Wooden Club
Join our community of like-minded individuals and get tips, workouts, and advice, FREE!
Join the Onnit Tribe
