Learn how to move, exercise with and swing a 7-lb steel mace (bar with a weighted end). We will squat, push, press, and rotate!

The Steel Mace / Gada Flow practice creates dynamic core stability, coordination, endurance, and an elevated mental focus on empowering confidence in all your life activities.

Discover and Explore: 

• Rotational Core Strength
• Grip Strength
• Shoulder Mobility
• Total Body Strength & Cardio Conditioning

There are no prerequisites for this workshop. A basic level of movement and conditioning is recommended.

Working out with a mace bell carries over its benefits into other activities of your daily life. Feel more confident lifting, carrying and holding - kids (grandkids), pets, groceries, and laundry. Improve your swing and grip for golf, tennis, volleyball, and mini-golf too! Improve your twisting (rotational range of motion) for driving (no need for backup cameras), swimming, and yard work. Improve your grip and strength for gardening: digging, raking, planting, and pulling weeds. Improve your core stability and balance by learning how to safely perform squats and lunges. Improve your heart health and cardio capacity when actively practicing energizing flowing movements and sequences. There are no prerequisites for this workshop. A basic level of movement and conditioning is recommended.

Learn more! https://invivowellness.com/gada-flow-discover-the-benefits-of-an-ancient-mace-training-practice/

ABOUT THE INSTRUCTOR
From fitness equipment designer to Certified Personal Trainer, Rob McDonial developed his philosophy, ‘ Choose to move well, move often, and challenge your body every day.’ With over 10+ years of experience, his primary training approach uses full body, primal movements with resistance as well as other purposeful functional training and unique methods to help his clients move and feel better every day.