Summer Huntington – Steel Mace Vinyasa™ – Lvl 1 Foundations

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.

File Size: 1.49 GB

---

Summer Huntington – 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!

What You Get –

• • • 47 High Def /Multi Angle Video Tutorials
    • Expert Coaching breakdowns
    • Live Videos for Weeks 1-6 – breaking down each section, workout, flow and asana.
    • Access to Private Facebook Community for Steel Mace Vinyasa
    • $100 off Steel Mace Vinyasa Seminar registration costs

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 is inside the Steel Mace Vinyasa Foundations Course?

47 High Def Videos // Multi-Angled shots with:

• 3 Joint Mobility & Warm up videos
• 5 Videos Breaking down 360 swings, drop swings & Mills
• 36 Exercise Tutorials – active coaching cues & demos
• 6 Conditioning Circuit Videos
• 6 Weighted & Unweighted Flow Videos
• +private facebook group page moderated by me and my team

Each of the 6 workouts Workout is comprised of 4-5 exercises demonstrated with breakdowns, alignment and expert coaching. Once you practice and learn the exercises, there is a bonus video in each workout with the full circuit completed with 2 minutes of work to 30 seconds of rest. We recommend completing the practice round, then 1-2 rounds of the conditioning before moving the the loaded & unloaded flow.

After completing your practice round of exercises, then the 1-2 timed rounds… You are ready to move into the weighted Flow with the Mace, followed immediately by an unloaded Flow. You will unlock the power of maximum power recruitment in that weighted flow, making your final yoga flow feel effortless – almost like you are flying.

Remember, the Steel Mace Vinyasa Conditioning exercises build on complexity, and layer components of mills, drop swings and very dynamic movement, and some may take time and practice to master. Modify when needed, choke up on the mace when needed and you may even want to start with a 5 lb mace at first.

What is the Steel Mace & How does it work?

The Steel Mace is a tool modeled after the ancient gada, used throughout history to strengthen warriors for battle. As modern day warriors, combatting stress, the disease of sitting and occupational adaptations – we need a tool that helps us access our true power as humans. Our ancestors evolved to use tools like clubs and mace to chop wood for fire, provide protection, make shelter and so much more. When yielding a mace while training movement patterns, not just yoga… something shifts in our psyche. We conjure up our own inner warrior archetype, and feel complete control over our movement, we experience total presence and a deeper connection with our body & breath. Steel Mace Vinyasa™ is for anyone wanting to access mobility, strength & Flow state in their workouts. You will be challenged, you will grow and you will feel your body & mind shifting with every workout & flow.

How does Steel Mace Vinyasa™ work?

Follow the program step by step, mastering the videos and workouts in order and you will be guided to conditioning first then flow.

Steel Mace Vinyasa exercises are demonstrated and practiced first in individual video tutorials, then conditioned with a tabata style timer. Using the 2 minutes of work 30 seconds of rest timing protocol allows our nervous system to create a solid road map of where to apply torque in shoulder girdle with the mace, activation in the deep inner core, and stability in our deep hip rotators. Steel Mace Vinyasa™ literally trains the trifecta of your shoulders, core and glutes in every single exercise & weighted flow. This drastically increases performance for any-BODY, especially people with minimal yoga experience.

Course Curriculum

Warm Up

Warm Up (19:13)

Hip Mobility Drills (13:21)

Sun Salutation A & Sun Salutation B (2X) (10:59)

Swings

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)

Workout 1

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)

Workout 2

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)

Workout 3

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)

Workout 4

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)

Workout 5

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)

Workout 6

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)

The Steel Mace Vinyasa: Foundations course is designed for all humans, regardless of yoga experience, fitness level, body shape/size or experience with Steel Mace. You will learn the foundational movements, warm ups, and progressions to keep you safe and challenge your currently fitness and mobility. You CAN do this! Practice with me online regularly, and you will see results.