This is a clubbell flow workout using our adjustable Maverick Torque Club, move from one exercise to the next.
Perform 4 x 4-minutes round with a 1-minute rest between rounds.
Mill Squats
- Start in order position with elbow tucked into hip
- Keep wrist neutral, shoulder down and packed
- Shift weight to counter balance as you perform the squat
- Maintain a straight line from crown to coccyx
- Squeeze glutes and drive through heels during extension
Swipe to Shoulder Clean
- Cast club forward, wait for it to pass legs
- Hinge at hips, drive hips forward to lift club
- Keep elbow close to ear during the swipe
- Catch club on shoulder as you squat down
- Choose foot position for desired leg engagement
Half Mill Torch Press
- Rotate back hip, screw foot into floor
- Support club handle with thumb
- Forearm lock, shoulder down and packed
- Draw elbow back, follow up with rotational torch press
- Perform outside elbow circle with club
Side Swing
- Start in order position, cast club to the side
- Shift weight to opposite side to control center line
- Maintain full arm lock, shoulder down and packed
- Generate force with a hip pop, similar to sagittal plane swing
- Finish at shoulder height
Side Push Press
- Perform an outside swing, catch weight in Iron Cross position
- Keep club vertically stacked away from body
- Maintain shoulder stability in leverage position
- Challenge shoulder by stabilizing the club
Side Swipe
- Cast club out to the side, bring it over the shoulder
- Keep elbow tucked into ear
- Follow up with lat engagement, pull down elbow
- Return to starting position, repeat on other side
