Lap Squat @ Savage Three with Rich Thurman
This Steel Mace exercise is one of the base movements of Steel Mace Flow Training. Many different Flows can be built off of this movement but not only that, mastery of this movement helps promote a strong structure through the mid spine. Remember, this movement's objective is not about training squat depth, but about creating strong structure.
1. Underhand near Mace Head and Overhand at the opposite end.
2. Pull apart in opposite directions and keep the elbows tight to the body, engaging the lats and pulling the shoulder blades down and back.
3. Keep the Mace about an inch away from the belly button and off the lap. Try not to allow the Mace to float forward as you squat.
4. Keep a proud chest and neutral spine with head up.
S3 Standup - Med Ball @ Savage Three w/ Renato Tagliari
Great for working your core and shoulders. Use the momentum of the Med Ball (or alternatively a plate) to stand.
Keep good lumbar posture, knees apart when you stand up, use the weight of Med Ball as a lever
Knees semi-flexed when standing on the shoulders
Note: Longer legs/taller athletes may require knees tucked as you roll back
SPIDERMAN Progression @ Savage Three w/ Rich Thurman
3 Spider Man Hip Opener Progressions:
These progressions are a good way to help improve the hip mobility necessary to progress to alternating Spiderman.
First Progression: Hip rock - helps open hips and lengthen the hamstrings.
Second Progression: Leg Extension - This position engages the muscles of the hips, creating a strong structure.
Third Progression: Leg Extension to Plank - this progression makes it dynamic and is the final step before moving to alternating.