This workout is all done from the kneeling position. The kneeling position puts the hips into a stable position. Meaning it forces our hips to work with our core so that our arms and trunk can perform the movement. Therefore the core gets good at bracing and the movers get good at moving. This ne...

Our Roots begin to grow with further development in the 1/2 kneeling position. We target three planes of oblique and lat flexibility. The awareness and stability of these movements quickly improves over head mobility. The core also works hard with the obliques and x factor slings being challenged.

We seek the light and our trunk moves to standing. The roots of our flow deepen. The beginning of our vinyasa-like flow is established. The core movements of episodes 1 and 2 are brought to different positions.

This one feels awesome. Once practitioners can stabilize the core movements the real fun begins. The tension and leverage of the mace allow us to go through large mobility-increasing ranges. The pet the cat transition opens up the playbook as we introduce the frontal plane and the archer position.

Unlock your rotational power by learning how to reduce, produce, and stop rotational force. The ability to disassociate you shoulders and hips is the key to reducing back pain and increasing performance in all things human.

Coach Coral joined me for a simple yet challenging workout in my backyard jungle. The overhead position is challenged by different foot positions.
The staggered or lunge position is also attacked to keep increasing stability and felt sensation.

Sometimes you have to know when to fold em. The ann-e-mal was doing great when her shoulders have had enough. A friendly reminder to progress ar your own pace. You can always do more of, less of, or none of something. These videos are progressive. If you are not ready, dial it back and keep build...

Ron, Audrey, and I hiked to north beach Clearwater to have an amazing location to find our flow. The yoga-like flow continues to advance as we build skill and endurance.

This is the culmination of steel mace roots. We've been working towards this, now its time to put it all together.

Once this sequence is mastered. It's time to play. Steel mace roots Is a language in physical literacy. Now that you have this, can you follow your own rhythm? Trust your intuition. To truly find your edge, and then your own flow?