Mace Flow Tutorial - The Winter Warrior Flow

Рет қаралды 831

Күн бұрын

The Winter Warrior Flow reminds us to seize life at the moment. Combining 4 different steel mace flows into 1, this mega mace flow requires precision, strength, and stamina to perform. You'll hone individual steel mace exercises while also learning the transition seamlessly between them.
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Every steel mace enthusiast wants to improve their strength, balance, and mobility in order to move like a warrior. However, incorporating the steel mace into workout routines can be a daunting task, which often prevents individuals from gaining the full benefits of this type of training. That's where Flow Made Simple comes in - we believe that you can achieve the incredible benefits of steel mace training without the frustrating learning curve that often comes with it.
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Steel Mace Benefits:
- Strength
- Cardio
- Mobility
- Balance
- Body Coordination & Proprioception
- INCREDIBLE new levels of flow state
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From the Coach:
Hello, I'm Lochlainn and I coach steel mace workouts so you find flow state faster and transform your physical performance. I got into steel mace training after I damaged my shoulders from training to be an All American competitive swimmer. While I won the title, I lost my shoulder health. After years of classic weight training, I turned to Steel Mace exercises and my shoulders healed. Now, I coach popular in-person classes in Boulder and make KZfaq videos on @flowmadesimple . My goal is for everyone to heal their body and find flow state in their workouts.
0:00 - The Winter Warrior Flow
0:45 - Mini Flow 1: Shield
3:25 - Mini Flow 2: Arrow
4:31 - Mini Flow 3: Strike
5:27 - Mini Flow 4: Swing
7:45 - Full Flow
10:40 - Subscribe to get more out of your mace!

Пікірлер: 12

@andreaskislingharris9147 6 ай бұрын

Another great flow including lots of rotation, balance and coordination! Keep it up! 🎉

@flowmadesimple 6 ай бұрын

Thank you my friend! I really appreciate your words and encouragement 🙏 More flows are on the way!

@heckl0r 6 ай бұрын

Excellent tuition

@flowmadesimple 6 ай бұрын

Thank you, my friend! Glad you enjoyed 🙌

@dekar5 6 ай бұрын

Really nice flow. I like that it is performable on a mat without leaving it :D

@flowmadesimple 6 ай бұрын

I really enjoy expansive footwork, but for workouts and refining technique, I definitely prefer to keep the footwork simple. Glad you dig the flow, thanks for letting me know!

@dekar5 6 ай бұрын

The big benefit for me of limiting the footwork to the mat is, I dont need to think twice about how to position myself in the apartment, it also makes it quite approachable for smaller apartments I think. But I understand the appeal and benefit of expansive footwork, I tried some of your flows last year outside, when I was on vacation and it felt really nice@@flowmadesimple

@dekar5 6 ай бұрын

Wait.. did you call it winter warrior because of the fact that its great for indoor? 😮🤯

@flowmadesimple 6 ай бұрын

That wasn't my initial intention behind naming the flow, but your idea fits very well! I had named it Winter Warrior because I was having a rough couple weeks and needed to ground myself in a strong flow. Super cool you brought your mace on vacation and practiced outside!!

@dekar5 6 ай бұрын

@@flowmadesimple man that’s kinda wise. I actually need some grounding too atm. Next time when I practice this one I keep that in mind. Meanwhile I hope you are doing better by now if not best wishes 🙏

@user-mm2eo6xl8k 5 ай бұрын

I just started working with a steel mace about 2 months ago. I recently found your channel and I’ve been balancing my workout time between exercises and learning the Circus Maximus Flow and the Winter Warrior Flow. With that said, I am curious how long a flow should last. That may be a dumb question, but I’m a novice, so I thought I would ask. With exercises I try to do 3-4 sets of 10-12 reps per side, but I’m not sure how long a flow should last. Keep up the great work! I appreciate your instruction!

@flowmadesimple 4 ай бұрын

Thank you so much for asking this great question! First, major congratulations on beginning your steel mace journey. It sounds like you are making great progress and know how to learn well. I love that you're balancing individual exercises with only a couple flows - that's the best way to learn in my opinion! I'm especially glad that you like the Circus Maximus flow. That one is so cool 🔥 As a general rule, I like to do about 4 sets of a flow for roughly 3 minutes, which is about 5-6 full cycles of the Winter Warrior Flow or about 10-12 cycles of the Circus Maximus. This gets my heart rate up and burns my shoulders. But technique is the single most important thing. If I'm using a heavy mace, I often cut the flow time in half so that I can perform every movement with perfect technique. I want to keep my spine long, shoulders in correct position, and feel in control of the mace. Does this answer your question? If you'd like more information on these kinds of topics, I invite you to join my free Flow Fridays newsletter. I dive deeper on technique, progressions, and specific ways of applying the steel mace to workouts. I think you'd find it enlightening! www.flowmadesimple.com/flow-fridays-signup And thank you so much for your encouragement and kind words about my teaching. I love this craft and I strive to always become a better practitioner and teacher. Thank you so much for your support, Kristopher!