Rope flow exercises suitable for complete beginners and more experienced practitioners. Basic figure 8 patterns, the dragon roll, underhand sneak, one hand patterns and more. Innovated by the Weck Method - David Weck and Chris Chamberlin.
🪢 FREE ROPE FLOW STARTER GUIDE: Elevate your movement with my free eBook (plus early bird access to my rope flow course): [ Ссылка ]

📲 HERO APP 7-DAY FREE TRIAL: All my movement, mobility & endurance programs & 1000+ coaches in one app: [ Ссылка ]

Rope flow exercises are a great way to hone mobility, coordination, endurance, and timing all at once.

In this video, I’ve put together a collection of 22 rope flow exercises suitable for complete beginners and more experienced practitioners. Largely inspired by the Weck method - go check out their channel for more in-depth tutorials.

It includes the basic underhand and overhand patterns, along with the dragon roll and more advanced movements like the overhand and underhand sneak.

You’ll also find a few combos in there to help you start chaining your rope flow movements together.

Happy flowing!

📃 KIT LIST, BOOKS, GEAR + MORE: [ Ссылка ]
👕 HERO MERCH: [ Ссылка ]
👥 HERO MOVEMENT FACEBOOK GROUP: [ Ссылка ]

🖥 WEBSITE: [ Ссылка ]
📷 INSTAGRAM: [ Ссылка ]

🎵 Prod. Riddiman: [ Ссылка ]

🙏Thanks for watching! Have a healthy, heroic day🙏

0:00 Introduction
0:37 UNDERHAND AIR SLICE
1:07 UNDERHAND FIGURE 8
1:37 OVERHAND AIR SLICE
1:52 OVERHAND FIGURE 8
2:24 360 PROPELLER FLOW
2:48 UNDERHAND MATADOR
3:19 OVERHAND MATADOR
3:48 A DRAGON ROLL - FLIP
3:59 BROKEN DRAGON ROLL
4:22 DRAGON ROLL CYCLE
4:37 FULL DRAGON ROLL
4:58 FLYING DRAGON
5:09 360 MATADOOR
5:41 OVERHAND SNEAK 1 SIDE
6:24 OVERHAND SNEAK FULL
6:44 UNDERHAND SNEAK 1 SIDE
7:14 UNDERHAND SNEAK FULL
7:46 CHEETAH TAIL
8:18 1 HAND UNDERHAND SWITCH
8:30 1 HAND OVERHAND
8:40 1 HAND OVERHAND SWITCH
8:54 OVERHAND ELBOW STRIKE

свернуть