Welcome to this Steel Mace Beginner Flow Series! It is an honor and a privilege to have you here to guide you through this new adventure with the mace. You are most welcome and I look forward to what's ahead. In the next video we're going to be going over some important information on navigating the course ahead, choosing your mace, and how to maximize the value you get from this course. See you there!

Choosing your Mace If you are a man, generally a 5kg or 10 lb mace will be your best bet. This is a skill based course and you'd be surprised how heavy this small weight feels! If you are a woman, generally a 8lb or 4kg mace is going to be a good bet. These are general options however and I've known both men and woman to choose lighter or heavier maces based on fitness experience, strength, and mobility levels. Use your discernment to choose what weight will be best for you. Reach out to me if you want more personalized advice. There are a lot of great steel mace companies out there. Here's a list of some that I've known to be fantastic and see what's available and most accessible for you: - White Lion Athletics (just insure you choose the 1.5 inch Diameter handle when picking the 4 or 5 kg mace*) can use PEARSE10 for a discount - Power Guidance (My personal mace) - Onnit - Set for Set - Synergee - Tacfit

Course Outline and Navigation In this course there are: - 2 mobility warm ups--> a General one that can be used before each and every session that can be found before session 1, and a 360 specific warm up found before Session 4.1 - A guided meditation--> This is optional, designed to help you switch gears and get present with the body before sessions. This is a great way to ground yourself and get focused and in learning-ready state for the sessions ahead. This can be used outside of the course if wanted to come back to the body and the present moment. - There will also be a Skill Summary video at the end of the course to remind you of all that you have learnt. Sessions: - Each session will have a unique flow that we will build towards. This Flow will be played at the beginning of every session to give you an idea of what's to come. - Every session we will be working on new individual skills and movements and then combining them together into the flow. This serves the purpose of mastering isolated parts, and then the opportunity to integrate them in with other movements in a continuous flow. If you remember nothing from a session but you take away the flow and practice it, you'll have practiced everything in the session. - These Sessions range between 12-40 minutes long and are designed to reflect a 1 v 1 coaching scenario. Because these sessions are longer, come prepared to focus and commit to the full length. - Time stamps are provided in the descriptions to provide you with the ability to locate and find all individual skills/combinations and concepts visited in the video. Use this when you need to re-visit something that you need a reminder or re-explanation on. A skill summary, concept summary, and Flow write-out will also be provided in the description. - This is a Self-paced course. We all have unique learning abilities. Some of you may choose to do 1 session a week and then practice the teachings and flows for that week before moving on to the next. You may also choose to complete more than 1. Use your discernment to know what pace you uniquely require consuming this course. - Every session and flow builds in sequential order. I recommend going in order with the exception of the 360 Session which can be looked at isolated from the rest of the course. Tips for getting the most out of this course: Utilize the community that Somble offers for participants in this course. This is a private chat that questions can be answered in. I recommend using this chat as you go through the course for any clarifications you may need. I also suggest and would love you to post your progress in the chat. Post the flow's you've learnt, skills, and combinations you've enjoyed. You never know who you might help out. Also, UTILIZE ME AS YOUR COACH. I am here for any questions, clarifications, technique reviews, or anything else you may need. You can maximize your value from this course by using me. I am here for you. Lastly, I'd love to share my gratitude for the Steel Mace Flow community, Leo Savage the creator, and all my coaches that have taught me and provided me with the knowledge that's now being transferred to you via this course. This Series is not associated with the Steel Mace Flow System* Thank you, thank you, thank you.

An Embodied approach to learning The intention for this course is not for me to tell you what to do and have you mirror me. The intention for this course is to guide you to cultivating your own connection and inner-standing of how the mace can be moved, and how the mace can move us. In this way we are learning how to build a relationship with our bodies and become more embodied. True learning takes place inside of you, through your own experience and felt knowing. I will be offering ques, tips, advice, visuals of what a movement could look like, but all of this is with the intention for YOU to then connect and know the movement from the inside. This is the embodiment focus of this series. You can think of it as building a relationship with the tool and getting to know yourself better by using this tool as a teacher. Each new move and skill learnt is like another potential of you emerging into the world, a new expression. When your presented with information, use the mind to understand what's taking place. But don't stay there. Feeling these movements and flows from a body-oriented state of learning is many more times powerful than intellectual understanding. Take in my words, ques and teachings, but use them as pointers for how a movement should feel as related to your unique body and way of moving. After a while, when the body starts to understand how a movement should feel, THAT's the place you want to focus your attention and hone in your practice. That's when you'll truly start to master a movement and make it an unconscious skill. If you feel the information is too head heavy, pause the video and feel in. Use the pre-session meditation to re-ground and come back to the body. The true gold that you will get out of this course will in part be the skills learnt, but almost more importantly than quantity of skills is the quality and depth you dive into within every move. As Bruce Lee said, "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." Understanding a movement in depth is a joyous feeling. You'll see a lot of repetitive movements in the flows, you'll have lot's of opportunity to hone in each skill in depth. My challenge for you is to stay connected to your body as you go through this course... If you do that, you will take away immense value from this course

Meditation This is optional and designed to help you switch gears and get present with the body before sessions. This is a great way to ground yourself and get focused and in learning-ready state for the sessions ahead. This can be used outside of the course if wanted to come back to the body and the present moment. We will be using the breath, sensation, a body scan, and an eye-gazing exercise to help re-connect you with your body, your environment, and enter into a para-sympathetic state optimal for learning. Follow along for instructions

General Mobility Warmup Follow along! Mobility Sequence: - Finding alignment and neutral posture - Marching warm up to get body temperature warm. Getting into shoulders and getting arms involved in march staying neutral through the spine. - Intuitive movement - Wrist mobility - Elbow mobility - Shoulder twists and shrugs - Upper spine mobility, intentionally deviating from neutral posture - Translations to mobilize upper spine (isolating upper spine keeping lower spine/hips still) - Translations for lower spine (isolating lower spine/hips) - Pelvic tilts - Leg swings to get into hamstrings and hip flexors - Knee mobility - Ankle mobility - Shake it off baby and LETS GO! See you in the Session ahead

Session 1 0:50 How we can grip the mace 1:37 Landmarks 3:50 The ballistic curl 7:28 The switch curl 11:10 Step 1 (front lunge) 14:49 Step 2 (lateral lunge) 19:35 Ballistic Curl into Step 1 20:34 Switch curl into Step 2 21:40 Combining everything together creating our flow 25:00 TIMED FLOW Movements Learnt: - Switch Curl - Ballistic Curl - Prayer Switch--> another name for both the Switch Curl and* Ballistic Curl (meeting in Prayer to switch sides). This will be referenced throughout the course - Step 1- Front Lunge - Step 2- Side lunge Concepts: - Landmarks--> where we're holding the mace relative to the body - Continuous flows--> a flow that automatically switches sides in sequence - Grip--> different ways we can hold the mace to make different movements accessible (Under-Over/ Over-Over for example) - Steps--> Step 1 =forward/ Step 2 =to the side. Steps are directional ques - Cross-Body Bottom--> Mace is going across the body and the ball end is at the bottom. Mix of landmark 1 and 3 - Cross-Body Top--> Mace is again going across the body but ball end is at the top. Mix of landmark 1 and 3 also Flow: From neutral standing landmark 2--> Ballistic Curl into Step 1 (ball end of mace over front knee)--> Front leg steps up and into Step 2 with Switch Curl (now in Cross-body Bottom)--> Ballistic Curl back into neutral--> We have now switched sides ready to start the next side.

Session 2.1 1:15 Sword draw switch (thumb down-thumb down transition) 4:30 Rotated sword draw switch 6:40 Uppercut 12:15 Combining both movements together for Flow 16:15 Timed Flow Movements Learnt: - Sword Draw Switch (Thumb down-Thumb down to stay in Over-Over grip) - Rotated Sword Draw switch - Uppercut Concepts: - Counter-Rotation--> Countering the rotation of the mace by (in this case) pushing the hip the opposite direction to keep neutrality. - Rotated Landmarks--> all our landmarks can also take place along the side of the body in a rotated position - Intention with Flows and movements--> Every flow can carry meaning and purpose deeper than the physical expression. Flow: Uppercut--> from rotated landmark 3 sword draw switch--> Shave down to opposite side rotated landmark 1--> Complete other side

Session 2.2 0:48 Step 3 (back lunge) 4:25 Counter-rotation and throwing Uppercuts into something 6:05 Uppercut into Step 1 7:20 Uppercut into Step 3 9:30 Uppercut into High-knee 11:05 Flow creation: uppercut into step 3–> sword draw switch—> shave—> uppercut into high knee 15:05 Timed Flow Movements learnt: - Step 3 (Back lunge) - Uppercut into: Step 1, Step 3, and High knee Flow: Upper cut into Step 3 (mace is on top of front leg)--> Shave down--> Upper cut into high knee (back leg steps high from Step 3)--> Return to rotated landmark 1 in standing posture--> Ready to start next side

Additional Flow 1 0:45 Upper cut into Step 2 2:10 Sword Draw Switch (Thumb down- Thumb Up* variation) 3:55 Sword Draw switch (Thumb down- Thumb up) into Cross body bottom switching sides in Step 2 6:15 Final transition to switch sides using grip switch and full Flow practice 9:45 Timed Flow Movements Learnt: - Upper cut into Step 2 - Sword Draw Switch (Thumb Down- Thumb Up* variation) allowing us to access an Under-Over grip Flow: From Rotated Landmark 1 in neutral posture--> Upper cut into Step 2 (Mace should be above bent leg)--> Sword Draw Switch (Thumb Down-Thumb Up variation)--> bring mace down to cross body bottom in an under-over grip as we shift sides going to opposite Step 2--> Step back up to neutral and stack mace in front of you--> Top hand (ball end of mace) switches grip to over and then drop mace to rotated landmark 1 on opposite side--> Ready for next side

Session 3.1 1:00 Grounding body in neutral posture 2:15 Arrow from Cross-Body top 4:55 Technique for stabilizing arm in Arrow activating Lat 6:05 Pistol Grip Technique for Arrow 7:45 Prayer switch into Arrow variation (starting from cross-body bottom) 9:40 Creating flow 12:25 Timed Flow Movements Learnt: - Arrow - Prayer Switch into arrow - Pistol grip technique for arrow - Arrow into Step 2 Concepts: - Keeping Integrity in spine as we extend arrows (staying disciplined in our practice) Flow: Starting in Step 2 cross body bottom (mace in line with straight leg)--> Throw arrow over bent leg using prayer switch-->Reverse the arrow back into same cross body bottom position--> Switch Curl to switch sides as we shift Step 2's--> Ready to start next side

Session 3.2 1:05 Forward and Backward Arrow 3:40 Forward Arrow stepping into Step 3 5:55 Transitioning to High Knee Uppercut using Sword Draw Switch and Shave 9:30 Grip shift (into Under-Over grip) into Cross body top 11:20 Step 3 with Backwards Arrow 13:00 Putting everything together to complete Flow 17:00 Timed Flow Movements Learnt: - Forwards Arrow - Backwards Arrow - Both Arrows into Step 3 and Step 1 - Cheeky grip switch Flow: Starting from Cross-Body Top under-over grip--> Step 3 as you extend arrow forward (arrow is over front knee)--> Sword Draw Switch and Shave to Rotated landmark 1 while in Step 3--> High knee Upper cut--> Top hand Grip switch to under-over as we come to cross-body top--> High knee steps back into Step 3 as we throw another arrow backwards (twisting over front knee)-->Bring mace back to Cross-Body top--> Ready to Switch Sides.

Mace 360 Specific Warm up Mobility sequence: - Wrists - Elbows - Shoulders - Spinal rotation - Mills to mimic 360 movement - Using Mace: Dip and reach exercise to warm up Triceps and increase range of shoulder mobility

Session 4.1- The 360 1:51 Visual of 360 and explanation of what were trying to do/ Warrior Stance and aligning body 6:05 Using sword grip to learn 4 landmarks of the 360 6:25 The block, Drop, Pull, and Warrior Stance (4 landmarks or segments of Swing) 11:05 Flowing through all 4 segments in Sword grip 12:30 Evolving Swing with Choked up grip re-visiting 4 Landmarks 15:30 Finding a pendulum Swing behind the head and practicing building momentum to Pull 18:00 Full Swing (Still choked up) 20:45 Common Mistakes 22:22 Intention for Swings- Fluidity, Smoothness, and efficiency Movements Learnt: The 360: - Learning Warrior stance, the Block, Drop, and Pull (4 Landmarks of our 360) in Sword Grip - Practicing each individually - Flipping the mace and practicing those 4 segments choked up - Earning your way down the mace when you've reached a degree of efficiency. Concepts: - Staying in corridor--> The mace swing is primarily a lateral movement (Frontal Plane). We can pretend there's a glass wall behind us and in front of us as a que to prevent swinging the mace backwards excessively or forwards. - Bull horn elbows, low hands behind head for smoother swings. The higher the elbows and the lower the hands behind the back, the smoother the swing.

Session 4.2 Additional 360 Tips 0:40 Lifting the Mace up before Dropping it behind head 2:12 Keeping Mace tight to body in starting Warrior Stance 5:00 Pull depths 6:35 Timing the Pull 8:25 Grounded Posture 12:25 Options for more in depth learning Concepts: - Starting your swing in a high position vs low position is going to make a big difference. Remember gravity plays a big role in how heavy the mace is - The tighter you keep the mace to your body (both in front and behind the back) the smoother, and paradoxically, safer the swing will be. Our front position mirrors our back position. - Pull depths--> The lower we pull the mace from the backside to the front side of our body, the easier it will be. Experiment with dropping your hands lower to "catch" the mace in front of the body. - Don't rush the Pull. Let the mace draw a big beautiful circle around the body and practice a degree of patience when pulling - Don't let the mace swing you around. A grounded posture is important when swinging a mace for safety and efficiency.

Additional Flow 2 3:30 Explaining sequence of Flow 4:55 Combining 360 into a Step 2 Cross-Body bottom 9:02 Combining 360 into a Step 1 Landmark 2 12:15 360 to Cross-Body Bottom in standing Posture in continuous fashion 15:18 Combining everything together into Flow 20:20 Timed Flow Movements Learnt: - 360 into Step 2 Cross-Body Bottom - 360 into Step 1 Landmark 2 - Continuous 360's into Cross-body bottom in standing posture. Flow: Starting in Cross-Body Bottom in Standing posture--> 360 to Opposite side (towards tail hand)--> Step 2 as we bring mace down to Cross-Body bottom (mace aligned with straight leg--> Rise back to standing as we throw 360 over opposite shoulder--> Step 1 as we bring mace down into Landmark 2 (Mace head over front knee)--> Rise back to standing as we throw our last 360 over opposite shoulder--> Bring mace down to Cross-Body bottom--> Ready to start next side.

Session 5 1:26 Pivoting (Step 2 to Step 1) 4:30 Learning Shield with Pivot 7:05 Clearing space method for throwing Shields 9:10 Long Stab and Sword Draw switch (starting to sequence flow) 11:20 High knee and hand switch 16:14 Introducing transition to switch sides creating continuous flow 17:14 Practicing Flow 19:20 Imagination and Intention when Flowing 22:22 Timed Flow Movements Learnt: - Pivots (In this session we pivoted from a Step 2 into a Step 1) - Shield and Clearing space variation - Long stab Concepts: - Using Imagination when Flowing Flow: Starting from Step 2 Cross-Body Bottom--> Pivot towards straight leg and extend Shield--> retreat back into Step 2 on same side Cross body Bottom-->Sword Draw Switch to Long stab pivoting to straight leg--> Back leg steps high as we switch hands coming into an Under-Over grip--> Bring mace back down to original Step 2 side in Cross-Body Bottom--> Switch Curl and shift Step 2 side--> Ready for next side

Session 6 0:45 4 Steps and Step 4 Introduction (dragon lunge) 4:15 Continuous Step 4's side to side 5:20 Combining arrow with Step 4 8:30 Rewinding to start of flow--> 360 re-visit 9:10 360 into Step 2 Cross-Body Bottom 10:40 Step 2 transition into Step 4 12:05 Bringing mace into step transition (Cross-Body-Bottom into arrow) 14:38 Step 4 transition into Step 1 16:30 Bringing mace into step transition (Sword draw switch into uppercut) 19:10 Final transition back to standing (simple unwind from Uppercut Step 1) 19:48 Practicing full Flow 22:48 Timed Flow Movements Learnt: - Step 4 (Dragon Lunge) - Step 2-4 transition - Step 4-1 transition Flow: Starting in Warrior stance (mace stacked ready for 360)--> 360 into Step 2 Cross-Body Bottom (mace in line with straight leg)--> Prayer switch to arrow as we transition to Step 4--> Sword Draw switch, shave and upper cut as we transition to Step 1 going to side--> Stand back up to neutral as we unwind and come back to full grip mace stacked in front of body--> slide top hand down--> Ready to switch sides.

Session 7 1:25 Sword Cradle from Cross-Body Bottom in standing (continuous fashion) 4:00 Adding footwork--> Unwinding Sword Cradle into Step 2 5:50 Cast (Mid-Grip) 8:45 Cast outside to Inside Catch 11:20 Numb-chuck switch break down 18:52 Battle Stance break down 20:44 Creating Flow and going through first section of flow 23:45 Going from Step 2 Cross-Body Bottom to Step 1 Arrow 25:50 Final Transition to come back to Battle Stance on opposite side 26:58 Full Flow 28:50 Timed Flow Movements Learnt: - Sword Cradle--> Starting from Cross-Body Bottom in standing posture) - Continuous Switch Curl into Sword cradle - Cast (Mid-grip) moving laterally across body - Cast and Catch (outside-Inside) - Numb-chuck Switch - Battle Stance Flow Starting in Battle Stance--> drop bottom hand and bring mace to side flag ready for cast (single hand grip in middle of mace)--> Numb-chuck switch into opposite arm Sword Cradle--> Unravel and Switch Curl into Step 2 Cross-Body Bottom--> transition to Step 1 going forward as you prayer switch and throw arrow over front knee to side)--> Step back up to neutral as you slide top hand down to mid-grip and meet in Battle Stance on opposite side--> Ready to start next side

Additional Flow 3 1:35 Combining Step 4 with Step 2 (footwork only) 4:38 Adding Uppercut, Sword Draw Switch (Thumb down- Thumb up), and Cross-Body Bottom into footwork 13:09 Horizontal Prayer Switch variation 14:22 Stepping to high knee while throwing arrow with Prayer Switch (Arrow over high knee) 18:12 Transitioning from high knee to Step 2 backwards (footwork only) (Bruce Lee jazz) 19:58 Bringing mace into footwork--> From high knee Arrow, Execute Sword draw switch (Thumb up-Thumb up) to Cross-Body Bottom Step 2 22:17 Pivoting from Step 2 to Step 1 now facing forward (footwork only) 24:00 Bringing mace in to footwork--> From Cross-Body Bottom Step 2, execute another Sword Draw switch to Uppercut into Step 1 with Pivot 27:35 Sword Draw Switch (Thumb down-Thumb down) to standing posture, and shave down to rotated landmark 1 29:30 Full Flow walk through 34:20 Timed Flow Movements Learnt: - Uppercut into Step 4 - Horizontal Prayer Switch Variation for Switch curl and/or ballistic curl - Transitioning from high knee backwards* into Step 2 (Bruce Lee looking jazz) Flow: Starting in Rotated landmark 1--> Uppercut into Step 4 (mace is on the opposite side of back leg)--> Step 4 Front leg transitions to Step 2 with a Sword Draw Switch (Thumb down-Thumb up) into Cross-Body Bottom--> Bent leg steps up into high knee as we Prayer Switch and through arrow over it--> High knee steps backwards* into Step 2 as we use a Sword Draw Switch (Thumb up-Thumb up) and come to Cross-Body Bottom--> Pivot into Step 1 along with Sword Draw Switch (Thumb down-Thumb down) and execute an uppercut (mace above front knee)--> Sword Draw Switch (Thumb down-Thumb down) as we come to standing (Mace head will be behind you)--> Shave down to rotated landmark 1 on opposite side--> Ready for next side.

Skill Summary 00:30 Grip and Landmarks 1:05 Ballistic Curl and Switch Curl 1:53 Uppercut 2:47 Sword Draw Switch and variations 3:54 Arrow and variations 4:58 The 360 5:18 The Shield and variations 6:01 Long Stab 6:45 Casts and Numb-Chuck Switch 7:20 Sword Cradle from Cross-Body Bottom and Switch Curls 7:50 4 Steps 8:38 Pivots 9:25 High steps, High knees, and transitioning high and low between steps 10:00 Summary and Flow creation possibility

Outro Congratulations on making it through this Series! I'm proud of you and hope you are of yourself. Take a minute to honor how much you've learnt and what you now have available in your movement/ bodily expression repertoire. Take the next few weeks integrating what you've learnt into your movement practice and life in creative ways. It is now your responsibility to create art from what's been made available, the sky's the limit for what's available for you. Options for continuing learning with the mace: 1.) Stay connected for future courses and Videos on the Somble app 2.) Stay connected with me on social media for new offerings, course updates, and Steel Mace videos for inspiration 3.) Evolve your practice with me in a 1v1 mentorship to dive deeper into the practice and advance into more whelms of possibility. I can be reached through the Somble app or through social media and would be more than happy to chat about the mentor ship and what's included. 4.) Stay connected to the Steel Mace Flow Community on Social media. This is a wonderful community of like-minded individuals all inspiring and sharing their unique journeys with the mace. Take what someone else has done, and take your knowledge learnt in this course and explore what's available! Before you go I ask this of you... I want to hear your feedback on this course. What you liked, what you didn't, what you think could have made it better or more digestible. I would also highly appreciate a review if you enjoyed your experience. Lastly, post your flows and share your learning's from this course on Social Media! You never know who you may inspire by doing so. Thank you for joining me on this journey and stay in contact! It's been a privilege. Love, Sean Pearse