Maverick Club Workout – Doubles

1. Alternating Shield Cast:

• Start in a double order position.
• Keep elbows tucked in, wrists neutral, and shoulders down.
• Place one club in the back pocket, ensuring full triceps flexion.
• Perform one rep on each side, smoothly transitioning between sides.

2. Squat to Torch Press:

• Begin with feet hip to shoulder-width apart, elbows tucked in.
• Lower into a squat, driving hips down and back.
• As you rise, press the club overhead, rotating and pivoting the hip.
• Focus on squeezing the glutes and maintaining stability throughout the movement.

3. Alternating Flag Press:

• Maintain a double order position, stabilizing one club.
• Drive the other club forward and upward, engaging the chest muscles.
• Ensure a full arm lock away from the body at shoulder height.
• Return to the starting position with control, maintaining stability and core engagement.

4. Arm Cast Reverse Lunge:

• Step back with one leg while performing an arm cast with the corresponding arm.
• Keep the elbow close to the ear during the arm cast.
• Lower into a lunge position, maintaining proper form.
• As you rise, engage the lat muscles and return to the starting position.

5. Double Shoulder Cast:

• Start with clubs in a neutral position, wrists neutral, and elbows tucked in.
• Extend arms out at a 45-degree angle, keeping wrists neutral.
• Focus on engaging the back muscles as you pull the clubs back into the starting position.
• Maintain stability and control throughout the movement.

6. Advanced Shoulder Cast:

• Similar to the double shoulder cast but with arms fully extended.
• Lock out the arms at shoulder height, maintaining stability and control.
• Focus on engaging the shoulder muscles and maintaining proper form.
• Return to the starting position with control, ready for the next repetition.