4-Day Rope Flow Challenge : Day 3

[CBDB]

Hello all you Rope Flow-ers!

🎶🎶🎶Whip crack away 🎶🎵whip crack away🎵🎶 whip crack awayyyy🎶🎶🎵

So how’s your rope whipping? Here we are on day 3. Ready to run the deadwood stage, yet?

If you haven’t done day 1 or 2 yet, head back to this link that has all the links to all days of our challenge: healthunlocked.com/strength...

But for the rest, WE ARE ON DAY THREE!

So without much ado, here are the videos, and I also have a beautiful video of the day as a bonus for our women rope flow-ers, as there are not many videos out there depicting women. But this is a beautiful one!

To note, Rope Flow can be used as a warmup, so no separate warmup is needed.

★★★ Day 1: The Underhand Figure 8 ★★★

The Underhand Race and Chase (The Weck Method, 1:45min)

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youtu.be/S8-cV-yoZpE?si=ViJ...(Not working as expected?)

★★★ Day 2: The Overhand Figure 8 ★★★

The Overhand Race and Chase (The Weck Method, 1:39min)

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youtu.be/oto6aF1bD3I?si=JFd...(Not working as expected?)

★★★ Day 3: The Dragon Roll ★★★

The Dragon Roll (The Weck Method, 1:45min)

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youtu.be/0AjV3hrbAbQ?si=0zD...(Not working as expected?)

★★★ Day 4: The Sneak ★★★

The Sneak Rope Flow (The Weck Method, 2:23min)

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youtu.be/7uuhkBkNGyk?si=nbx...(Not working as expected?)

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★★★ Rope Flow Follow Along Video of the Day ★★★

And here another little follow along video that brings all three movements, including todays Dragon Roll, together in one flow, practicing each again:

Tim’s Gym HOW TO ROPE FLOW (25 min) Beginner Tutorial + Follow Along)

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youtu.be/3bNPNmgWu4o?si=Joo...(Not working as expected?)

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★★★ Rope Flow Video of the Day ★★★

5 minutes ROPE FLOW with Giedre | OCTOMOVES | Low impact fun training beautiful flow

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youtu.be/mbsjA1h4SLI?si=f3k...(Not working as expected?)

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Happy flowing, everyone!

[CBDB Administrator Graduate Gold]

My dragon roll is coming along, and I’m practicing “drag”-“and”-“roll”. 😀📿🪢🙃🙂

[skysue16 in reply to CBDB]

Well done! Looks complicated 😬 I am watching the videos intently, just love the rhythmic movement, like dancing. Hubby found me a better piece of rope (old climbing rope). It is thinner so easier to hold and it feels better. Looking forward to having a go tomorrow (unfortunately very tired again after work so no walk, Flow or Pilates 😕🥱 - fell asleep in the chair for an hour!! 🫣).