Move Like A Warrior

The Flow Made Simple Method:

• Makes it fun and easy to learn Steel Mace Flow in weeks instead of years.
• Breaks every movement, drill, and flow into simple pieces anyone can learn.
• Designed to improve your memory and comprehension of Mace Flow.

3 Pillars of the Method:

Build Like Legos. Coach Lochlainn builds flows like legos. Starting with each individual component ensures you can achieve mastery over it before moving onto the next. Once all the components have been mastered, you'll put it all together. This efficient approach improves your comprehension and memory of everything you learn.

Perfect Sequence. To improve comprehension and accelerate learning, Coach Lochlainn teaches specific exercises in a specific order. This ensures that you've mastered important prerequisite skills before advancing to more challenging exercises.

Simple Language. Every movement, drill, and flow is taught with simple, straightforward language. No fancy jargon or overly complicated names. This means that anyone can learn with ease, even if they have little fitness experience or if English is a second language.

1 — Steel Mace Flow Builds Full-Body Strength

Mace Flow isn’t just about looking strong — it’s about building functional strength. The linear and rotational movements target every muscle group, ensuring you build strength literally from head to toe. The forearms, arms, shoulders, back, and core are especially targeted.

2 — Improves Mobility and Flexibility

With its fluid, rotational movements, Mace Flow is a game-changer for improving joint mobility and flexibility. Steel Mace exercises encourage wide ranges of motion, making everyday movements smoother and less restricted.

3 — Increases Core Stability

Steel Mace Training requires engagement of the Transverse Abdominis in every movement. This leads to a far stronger and more stable core which is essential for preventing injury and improving posture.

4 — Enhances Coordination and Balance

Mace Flow is all about rhythm, fluidity, and coordination. The brain and body synchronize during flows, which sharpens our coordination and balance. This enhanced proprioception carries over to everyday life which sharpens our reflexes and helps us remain balanced during all activities.

5 — Boosts Endurance and Conditioning

Mace Flow delivers high-intensity, full-body workouts that challenge your cardiovascular and muscular endurance. The best part is that you're having so much fun in the moment that you'll only notice your exhaustion once you stop!

1 — Experience Presence in Motion
Steel Mace Flow quiets the noise of the day. The rhythmic swings, timed with breath and focus, pull you fully into the present moment — where movement becomes meditation and effort turns to ease.

2 — Relieve Stress and Reconnect to Your Body
Each circular movement unwinds built-up tension from the shoulders, spine, and hips. As you flow, the nervous system settles, helping you release stress and restore a grounded, centered state.

3 — Strengthen the Mind–Body Connection
The offset weight of the mace demands awareness and coordination. Over time, your body learns to move as one — building strength, balance, and graceful control that extends beyond training.

4 — Awaken Creativity and Freedom
No two flows are ever the same. Steel Mace Flow encourages exploration — discovering new transitions, rhythms, and expressions that awaken creativity and reconnect you with play.

5 — Build Confidence Through Challenge
Learning to move with the mace is humbling at first — and empowering with practice. As your flow improves, so does your confidence, discipline, and trust in your own capability.