2502.11
- workout adex-club adex-arc steel-mace
2025-02-14
Warmup & Mobility
Shoulder Dislocates: 2 x 12 | 2 x 8 w/ 10lbs
KB Windmills: 24kg 6x (L + R)
Jefferson Curl: 16kg 8x
Shoulder Extension:
Thoracic Bridge:
Thoracic Spine Mobilizations w/ Foam Roller:
Hip Mobility:
Adex Club
Club Bell lbs: 20.2
Movement: Single Arm Mill/Reverse
8 x 10 - 80/80
Club Bell lbs: 28
Movement: Single Arm Inside/Outside Circle
8 x 10 - 80/80
Adex Arc
Club Bell lbs: 24.1
Movement: Half Kneeling 2 Hand Shield Cast
4 x 24 - 96/96