Cricket Program

This set of exercises focuses on core rotation, shoulder stability, and grip strength to improve batting precision and agility. Players will benefit from greater bat control and more powerful, controlled shots during play.

Barbarian Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Squat

A foundational exercise where you place the barbell across your upper back and shoulders, then bend at the hips and knees to lower your body into a squat position. This exercise targets the legs, glutes, and core.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Curl

Stand with the barbell held in both hands, palms facing up, and curl it towards your shoulders. This exercise focuses on the biceps.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Hold the mace with both hands and bring it down in a chopping motion from above your head to one side of your body, then switch sides. This works the shoulders, core, and improves coordination.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week