Dynamic 3 Point Strike Instructions

A powerful, fast-paced strike sequence that blends agility, cardio, and strength like you’re in the heat of battle, dodging and striking from all angles.

Start Position:
Begin in a fighter’s stance, feet staggered, light on your toes, knees bent and ready to spring. Hold the mace in a High Cross position. Visualize opponents in front and to both sides. You’re not just moving,  you’re reacting.

Core Engagement:
Brace your core to handle explosive movement. Keep your spine neutral and shoulders pulled down and back. Think strong, stable center with quick, reactive limbs.

Point 1 – Dynamic Front Strike:
Jump or hop your lead foot forward and strike straight ahead with force and speed. Land light, but strike hard like you’re catching your opponent off guard.

Point 2 – Dynamic Outer Strike (Same Side):
From center, hop your front foot out wide to the same side and immediately strike outward. Move quickly, but stay balanced. This one builds lateral agility and precision.

Point 3 – Dynamic Opposite Outer Strike:
Now hop your foot across to the opposite side and deliver your final strike. This one challenges coordination and balance. Keep your eyes sharp and your core engaged.

Return & Flow:
Return the mace to your High Cross position. Flow right into the next round or reset and repeat on the other side.

Muscles Worked:

• Core (obliques, stabilizers)

• Shoulders

• Chest

• Glutes & hips

• Quads, calves & stabilizers

• Grip & forearms

Coach Notes:
This version is all about explosiveness, timing, and presence. Keep your feet light, your strikes intentional, and your body engaged from head to toe. If you’re not breathless by the end, turn it up.