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 newfound stability will feel great when we progress into standing positions.
Up Next in Iron Flow Season 2 (Steel Mace Roots)
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Steel Mace Roots "Seedling" (Iron Flo...
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.
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Steel Mace Roots '"Reaching For the L...
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.
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Steel Mace Roots "The Archer" (Iron F...
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.
