Table of contents
Description of Steel Mace Vinyasa™ – Lvl 1 Foundations
Do you crave conscious movement?
Have you been wanting to unlock the power of Steel Mace & Vinyasa in your practice?
Are you ready to completely transform your body & mind with Flow State training?
Do you want to learn and educate yourself more in depth with an expert coach?
Have you struggled with shoulder & hip mobility and want a practical road map to success?
Steel Mace Vinyasa™ is for YOU!
Steel Mace Vinyasa™ – Lvl 1 Foundations is a fool proof online guide to training in all planes of movement, learning to stabilize first then graduate up to dynamic movement, torque development and handling the steel mace with maximum proprioceptive awareness.
We emphasize skill development and progressing from simple movement to more complex movement. Steel Mace Vinyasa™ is both fun and challenging, and will help you condition your movement patterns first and follow it up with a yoga sequence integrating the steel mace into your actual Flow. The final component is a similar unweighted flow that feels effortless, graceful and powerful.
What You’ll Learn In Steel Mace Vinyasa™ – Lvl 1 Foundations?
- Warm Up (19:13)
- Hip Mobility Drills (13:21)
- Sun Salutation A & Sun Salutation B (2X) (10:59)
- 360 Swings (5:54)
- Yaw / Steel Mace Switches (4:02)
- Slow Grinds/Leverage/Torque (5:43)
- Semi Circles/Inside Outside Circles/Mills (8:50)
- Drop Swings (5:03)
- 360s + Squat to Flag (4:12)
- Reverse Guard to Overhead + Chair Squat (4:17)
- Reverse Guard to Overhead + Chair Squat on Tip Toes (3:30)
- Reverse Guard Diagonal Press + Chair Squat (4:05)
- HIIT Circuit #1 (2 min work / 30 sec rest) (11:23)
- Steel Mace Vinyasa Flow #1 (weighted/unweighted) (12:34)
- Front Swing (2:22)
- Front Swing to Order (2:43)
- Single Handed Swipe (2:37)
- Single Handed Swipe + 360 Swing (3:20)
- HIIT Circuit #2 (2 min work / 30 sec rest) (10:54)
- Steel Mace Vinyasa Flow #2 (weighted/unweighted) (13:45)
- Single Handed Swing to Lunge + Overhead (5:14)
- Single Handed Swing to Lunge + Overhead + Drop Swing (3:57)
- Single handed Swing to W1 + Overhead (4:21)
- Single handed Swing to W1 + Overhead + Lateral Bend (3:56)
- HIIT Circuit #3 (2 min work / 30 sec rest) (11:08)
- Steel Mace Vinyasa Flow #3 (weighted/unweighted) (15:18)
- Side Swing (2:18)
- Side Swing to Order (2:00)
- Side Swing to Order + Cast/Order (3:02)
- Side Swing to Order + Mill (2:17)
- Side Swing to Order + Mill + Reverse Mill (3:27)
- HIIT Circuit #4 (2 min work / 30 sec rest) (13:39)
- Steel Mace Vinyasa Flow #4 (weighted/unweighted) (13:03)
- Side Swing to Pivot Lunge (2:53)
- Side Swing to Pivot Lunge + Overhead (3:08)
- Side Swing to Pivot Lunge + Overhead & Drop Swing (4:07)
- Side Swing to Pivot Crouching Lunge (3:47)
- Side Swing to pivot + pistol squat (4:21)
- HIIT Circuit #5 (2 min work / 30 sec rest) (13:13)
- Steel Mace Vinyasa Flow #5 (weighted/unweighted) (14:02)
- Warrior 2 lunge static (4:10)
- Warrior 2 Lunge Dynamic (3:06)
- Warrior 2 Lunge Dynamic Drop Swing (3:38)
- Warrior 2 Lunge Dynamic Scandasana (4:05)
- Warrior 2 Lunge Reverse Guard to Horizontal Overhead (4:17)
- HIIT Circuit #6 (2 min work / 30 sec rest) (10:58)
- Steel Mace Vinyasa Flow #6 (weighted/unweighted) (13:22)
More courses from the same author: Summer Huntington
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