Bonus 2 | Lopes Eternal Fitness

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Mace Bell Swing Progression Course

Introduction

Course Goal (0:46)

Basic Swings

360 (4:07)
Cast (1:55)

Two Handed Swings

360 Around The World Swing (3:23)
False Swing (2:03)
Cast (1:49)
10-2 Swing (1:16)
False Swing Overhead Extension (4:18)

One Handed Swings

One Hand 360 (3:03)
One Handed Cast/Reverse Cast (3:47)
One Handed 360 Around The World (1:12)
One Handed 10-2 (1:47)

Hand Transition Swings

360 Bottoms Up Swing (4:27)
360 To Bottoms Up Tricep Extension (3:59)

Sagittal Plane Swings

Straddle Swings (2:37)
Outside Swings (3:23)

Frontal Plane Swings

360 Swing to Curtsy And Lateral Bend (2:54)
360 to Lateral Swing (3:45)
360 Around The World With Lateral Bend (2:58)

Transverse Plane Swings

Pivots (4:48)
Hops (2:28)

Lower Body Swings

Squats (4:27)
Front/Back Lunges (6:07)
Side Lunges (4:57)
Walking (4:40)

Aerials

Transition Casts (2:53)
One Handed Cast Around The World And Catch (3:40)
Flip (6:41)
Two Handed 360 Bottoms Up Toss (4:32)
One Handed 360 to Bottoms Up Toss (2:16)

Flow

Flow 1 (2:14)
Flow 2 (1:45)
Flow 3 (2:52)
Flow 4 (2:18)
Flow 5 (2:45)

Bonus

Bonus 1 (1:16)
Bonus 2 (2:20)

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Bonus 2

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