How to Build a Flow Workout with Clubbells & Steel Mace
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- Опубліковано 28 вер 2024
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This video walks you through a progression for Flow based training, which we teach at www.flowshala.com Virtual Studio. Starting with head to toe joint mobility and then moving through various Clubbell and Mace progressions.
Clubbell exercises:
Cast and Shield Casts
Tactical Lunge
Front Swing to Lunge
Front Swing to Lunge with Cast
Side Swing
Side Swing to Order
Clockwork Squat
Mace Exercises:
360 Swings
360 Swing to Tactical Lunge
Uppercut Lunge
Uppercut with Lunge + Arm Weave
Warrior 2 Lunge + drop swing
Warrior 2 with Big Wheel
Check out Online Courses and Seminars for Steel Mace Vinyasa at www.steelmacevinyasa.com
Video by Lu M Banyan of Revival Productions
You and Wildman speak the same language (with your hands)...must be Italian :)nice video and great job teaching!
Thanks! 😃 Yea, we are each other's yin and yang, love that guy.
love this, thank you for this flow video - I just got a mace (5lb) I am currently trying to learn waterWheel but need to slow down.. will start here.. Salute Warrior
Great work sister! Combining yogasana with mace training. This is beautiful. Love from India ❤
Thank you so much! I really appreciate your support and feedback, check out my online courses when you're ready. www.flowshala.com/onlinestudio
Awesome instructional Summer. Thanks...
You're welcome!
A goog video ,from Spain
I’m new to using the Mace. Excellent variety of moves! Thank you!
I see some Mark Wildman here😀
Not sure if that came off ok ...you are doing a fantastic job! Great instruction !
lol well we did learn from the same coach for about 10 years... channeling my inner Mark
This is so good. I have been lifting kettlebells for about 13 years but I’ve literally just bought my first club (2 days ago) and this video is so good, such clear and informative instructions. Brilliant. Thank you 👏🏻
Fantastic! Stoked you like it, more full courses with massive discounts here: www.flowshala.com/onlinestudio
Looking back after a couple of months, I realise I refer to this every day - I started using my partner’s 2.5kg mace to replicate your 5 pound club shoulder warmup to ease my wrists and elbows into action before adding weight; so glad I did!
Thanks for all your excellent material!
you are welcome! my latest work is in my online coaching at www.flowshala.com/embodyingflow
enjoy!
Yea! A girl training mace, KB, flow! I just bought a mace and have KB's, so glad to find a female to virtually train with! My name is Theresa, btw :)
Whats up Theresa, where are you from?! Welcome!! you can also dm me on Instagram @summerhuntington
So awesome! Appreciate your knowledge, articulation and passion…Wish I were closer for in person classes but gonna check out your virtual classes for sure ❤
Warrior lunge reminds me of Sumo training movement Shiko! Great movement to open up hips and strengthen that posterior chain
I am 48 and my partner is 43, he is in top shape. He uses a steel mace and encouraged me to get one. I am looking forward to getting in shape and feeling stronger and less achey.
Took an unexpected turn and ended up here. This was very intuitive, enjoyable AND educational. Thank you!
Thank you so much! Do you use mace??
This is the first time I am seeing this and I do some heavy work at home and sometimes have a mental feel to take a large pipe wrench and stretch with it. But you are pretty and strong from what I can see. Nice job.
great job Summer! i really enjoid your training video, i will put in practice!
🏋🏽♀️🔥
Such a good video, really given me inspiration and confirmed the journey.. really well made and expressed thanks
Awesome! You can definitely try this format out when you feel ready :) Stoked to work with you
❤😊
Great teaching video, like the way you break things down. Will apply this to my practice. Question how many days should you do this type of workout?
Depends on your fitness level, I recommend starting with my 6 Weeks to Flow Course to learn how to wave your training, then working up to a mace course. Get massive discounts on my courses here: www.flowshala.com/onlinestudio
Nice to see a straightforward mace/club tutorial without the death metal music and toxic masculinity. Not all of those videos are like that, but several are.
Question: “Hollow body position”?
Summer, great video! I am interested in either starting club or mace work. But, finances will probably only allow one or the other for now. Which do you recommend starting with and why? Thanks!
I'd recommend a steel mace, because it is cheaper and more things you can do with it right away to build motor control. Get a trial at my studio for $20 a week for 3 weeks - www.flowshala.com/flow-swag/21-day-reset-project-open-in-october-until-full