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 Level 1 Foundations  (Program Only)
The Steel Mace Flow™️ is a course that will provide you with thorough education on how to effectively perform the steps and movements of SMF™️, successfully coach others through the program,  how to u... Read More
‌ Level 1 Foundations  (Program Only)

 Level 1 Foundations  (Program Only)

80 On-Demand Videos
2 Attached Files

 Level 1 Foundations  (Program Only)

On-Demand
1-1 Open Chain Mobility
Module 1: 1-1 Open Chain Mobility
14 minutes
·
On-Demand
Complete 5 Rounds of 20 High Knees, returning to Standing Structure after high knees.
1-2 Standing Structure
Module 2: 1-2 Standing Structure
3 minutes
·
On-Demand
HOMEWORK: Complete 5 Rounds of 20 High Knees, returning to Standing Structure after high knees.
1-3 Squat
Module 3: 1-3 Squat
2 minutes
·
On-Demand
HOMEWORK: Complete 50 repetitions of Bodyweight Squats with proper form
1-4 Front Lunge
Module 4: 1-4 Front Lunge
2 minutes
·
On-Demand
HOMEWORK: Complete 100 alternating repetitions of Front Lunges with proper form. (50 R/50L)
1-5 Lateral Lunge
Module 5: 1-5 Lateral Lunge
On-Demand
HOMEWORK: Complete 100 alternating repetitions of Lateral Lunges with proper form (50 R/50L)
1-6 Reverse Lunge
Module 6: 1-6 Reverse Lunge
2 minutes
·
On-Demand
HOMEWORK: Complete 100 alternating repetitions of Reverse Lunges with proper form (50 R/50L)
1-7 Cross-Back Step
Module 7: 1-7 Cross-Back Step
4 minutes
·
On-Demand
HOMEWORK: Complete 100 alternating repetitions of Cross Back Step with proper form (50 R/50L)
1-8 Tall Stance
Module 8: 1-8 Tall Stance
3 minutes
·
On-Demand
HOMEWORK: Complete 4 step flow step w/ Tall Stance continuously for 5 minutes.
1-9 Small Stance
Module 9: 1-9 Small Stance
2 minutes
·
On-Demand
HOMEWORK: Complete 4 step flow step w/ Small Stance continuously for 5 minutes.
1-10 Pivot
Module 10: 1-10 Pivot
6 minutes
·
On-Demand
HOMEWORK: Complete 4 step flow step all pivots for each step continuously for 5 minutes. R/L side
1-11 Homework
Module 11: 1-11 Homework
1 minute
·
On-Demand
Create a 1 minute, body-weight only flow that includes all steps, 1 pivot, and incorporates movement on both.
2-1 Savage Pick-up
Module 12: 2-1 Savage Pick-up
2 minutes
·
On-Demand
HOMEWORK: Complete 50 repetitions (25R/25L) of Bowing In.
2-2 Warrior Stance
Module 13: 2-2 Warrior Stance
2 minutes
·
On-Demand
2-3 Front Landmark 1
Module 14: 2-3 Front Landmark 1
3 minutes
·
On-Demand
2-4 Front Landmark 2
Module 15: 2-4 Front Landmark 2
4 minutes
·
On-Demand
2-5 Front Landmark 3
Module 16: 2-5 Front Landmark 3
2 minutes
·
On-Demand
2-6 Front Landmark 4
Module 17: 2-6 Front Landmark 4
4 minutes
·
On-Demand
2-7 Rotated Landmark 1
Module 18: 2-7 Rotated Landmark 1
3 minutes
·
On-Demand
2-8 Rotated Landmark 2
Module 19: 2-8 Rotated Landmark 2
4 minutes
·
On-Demand
2-9 Rotated Landmark 3
Module 20: 2-9 Rotated Landmark 3
3 minutes
·
On-Demand
2-10 Rotated Landmark Four
Module 21: 2-10 Rotated Landmark Four
3 minutes
·
On-Demand
2-11 Cross-Body Top/Bottom
Module 22: 2-11 Cross-Body Top/Bottom
5 minutes
·
On-Demand
3-1 Short Stab
Module 23: 3-1 Short Stab
2 minutes
·
On-Demand
3-2 Long Stab
Module 24: 3-2 Long Stab
2 minutes
·
On-Demand
3-3 Ballistic Curl
Module 25: 3-3 Ballistic Curl
3 minutes
·
On-Demand
3-4 Rotated Ballistic Curl
Module 26: 3-4 Rotated Ballistic Curl
3 minutes
·
On-Demand
3-5 Sword Draw Switch
Module 27: 3-5 Sword Draw Switch
2 minutes
·
On-Demand
3-6 Rotated 3/3 Switch
Module 28: 3-6 Rotated 3/3 Switch
3 minutes
·
On-Demand
4-1 OverHead Press
Module 29: 4-1 OverHead Press
2 minutes
·
On-Demand
4-2 Rotated OverHead Press
Module 30: 4-2 Rotated OverHead Press
1 minute
·
On-Demand
4-3 Extended Press
Module 31: 4-3 Extended Press
2 minutes
·
On-Demand
4-4 A-Frame Elevator
Module 32: 4-4 A-Frame Elevator
2 minutes
·
On-Demand
4-5 Dragon Punch Press
Module 33: 4-5 Dragon Punch Press
3 minutes
·
On-Demand
4-6 Wrecking Ball Press
Module 34: 4-6 Wrecking Ball Press
2 minutes
·
On-Demand
5-1 Switch Squats
Module 35: 5-1 Switch Squats
3 minutes
·
On-Demand
5-2 Ballistic Curl Step 1
Module 36: 5-2 Ballistic Curl Step 1
2 minutes
·
On-Demand
5-3 Ballistic Curl Step 2
Module 37: 5-3 Ballistic Curl Step 2
1 minute
·
On-Demand
5-4 Ballistic Curl Step 3
Module 38: 5-4 Ballistic Curl Step 3
1 minute
·
On-Demand
5-5 Ballistic Curl Step 4
Module 39: 5-5 Ballistic Curl Step 4
1 minute
·
On-Demand
5-6 Four Step Flow
Module 40: 5-6 Four Step Flow
2 minutes
·
On-Demand
6-1 Cross-Body Switch
Module 41: 6-1 Cross-Body Switch
2 minutes
·
On-Demand
6-2 Prayer Squat
Module 42: 6-2 Prayer Squat
2 minutes
·
On-Demand
6-3 Switch Curl Step 1
Module 43: 6-3 Switch Curl Step 1
2 minutes
·
On-Demand
6-4 Switch Curl Step 2
Module 44: 6-4 Switch Curl Step 2
4 minutes
·
On-Demand
6-5 Switch Curl Step 3
Module 45: 6-5 Switch Curl Step 3
2 minutes
·
On-Demand
6-6 Switch Curl Step 4
Module 46: 6-6 Switch Curl Step 4
1 minute
·
On-Demand
7-1 Arrow
Module 47: 7-1 Arrow
2 minutes
·
On-Demand
7-2 Arrow Squat
Module 48: 7-2 Arrow Squat
1 minute
·
On-Demand
7-3 Arrow & Step 1
Module 49: 7-3 Arrow & Step 1
1 minute
·
On-Demand
7-4 Arrow Step 2
Module 50: 7-4 Arrow Step 2
3 minutes
·
On-Demand
7-5 Arrow Step 3
Module 51: 7-5 Arrow Step 3
2 minutes
·
On-Demand
7-6 Arrow Step 4
Module 52: 7-6 Arrow Step 4
1 minute
·
On-Demand
8-1 UpperCuts
Module 53: 8-1 UpperCuts
3 minutes
·
On-Demand
8-2 UpperCut Step 1
Module 54: 8-2 UpperCut Step 1
2 minutes
·
On-Demand
8-3 UpperCuts Step 2
Module 55: 8-3 UpperCuts Step 2
2 minutes
·
On-Demand
8-4 UpperCuts Step 3
Module 56: 8-4 UpperCuts Step 3
2 minutes
·
On-Demand
8-5 Uppercut Step 4
Module 57: 8-5 Uppercut Step 4
2 minutes
·
On-Demand
8-6 Hunter/Huntress
Module 58: 8-6 Hunter/Huntress
2 minutes
·
On-Demand
8-7 Dragon Punch Press
Module 59: 8-7 Dragon Punch Press
3 minutes
·
On-Demand
8-8 Infinity UpperCut
Module 60: 8-8 Infinity UpperCut
2 minutes
·
On-Demand
8-9 Power UpperCut
Module 61: 8-9 Power UpperCut
2 minutes
·
On-Demand
8-10 SaddleBag Uppercuts
Module 62: 8-10 SaddleBag Uppercuts
On-Demand
9-1 Standing 360
Module 63: 9-1 Standing 360
9 minutes
·
On-Demand
9-2 Squat & 360
Module 64: 9-2 Squat & 360
On-Demand
9-3 Step 1 & 360
Module 65: 9-3 Step 1 & 360
On-Demand
9-4 Step 2 & 360
Module 66: 9-4 Step 2 & 360
1 minute
·
On-Demand
9-5 Step 3 & 360
Module 67: 9-5 Step 3 & 360
1 minute
·
On-Demand
9-6 Step 4 & 360
Module 68: 9-6 Step 4 & 360
1 minute
·
On-Demand
9-7 Ten & Two
Module 69: 9-7 Ten & Two
1 minute
·
On-Demand
9-8 Negative Swing
Module 70: 9-8 Negative Swing
2 minutes
·
On-Demand
9-9 Single Arm 360
Module 71: 9-9 Single Arm 360
3 minutes
·
On-Demand
10-1 Switch March Flow
Module 72: 10-1 Switch March Flow
1 minute
·
On-Demand
10-2 Warrior Walk
Module 73: 10-2 Warrior Walk
2 minutes
·
On-Demand
10-3 Three Step Flow
Module 74: 10-3 Three Step Flow
1 minute
·
On-Demand
10-5 Knight Shield
Module 75: 10-5 Knight Shield
2 minutes
·
On-Demand
10-4 Diamond Flow
Module 76: 10-4 Diamond Flow
1 minute
·
On-Demand
10-6 Power Archer
Module 77: 10-6 Power Archer
1 minute
·
On-Demand
10-7 Tree King/Queen
Module 78: 10-7 Tree King/Queen
1 minute
·
On-Demand
10-8 Rising Flow
Module 79: 10-8 Rising Flow
2 minutes
·
On-Demand
The Rising Flow represents stepping outside of the box, only to return to your foundation with this new experience, mixing the old with the new. Chapter 8 Rising Flow Perform 5 continuous minutes of the Rising Flow.
Message From Leo
Module 80: Message From Leo
On-Demand

Meet Your Coach

Steel Mace Flow
Steel Mace Flow
Inspire|Educate|Put Mace in Hands
Steel Mace Flow provides fitness and flow education designed specifically to enhance both your personal steel mace practice and coaching development. Discover the secrets of flowing with the mace, and the methodology that expands it, to reach your full potential—as a real world athlete, or a fitness coach. Our Online courses offer the ability to learn the Steel Mace Flow training system on your own time and become a certified Steel Mace Flow Coach.

Equipment

Required
You will need a 10lb 40 inch long by 1.5inch handle with.

Features

Chat Your Coach
Web + Mobile Apps
Leave Notes
Integrate Wearables
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