4-Day Rope Flow Challenge : Day 4

[CBDB]

Hello all you Rope Flow-ers!

Got your mooooves (or rather flooowwws) ready to go?

So how’s your Flow today?

If you haven’t done day 1 or 2 yet, head back to this link healthunlocked.com/strength...

But for the rest, WE ARE ON DAY FOUR!

I’ve sneaked in two more moves that are quite handy to know once you get into freestyle flowing, but the follow along video below should only need a basic set of moves.

But for those who caught the “rope flow bug” (like me), just know there is so much more to discover, but the basic handful of moves are making up the core and you can do a regular rope flow practice with just these handful of moves.

So without much ado, here are the videos, and I also have an energetic video of the day as a bonus.

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 Matadors ★★★

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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And I had to add some additional variations here that might be useful for some flows. Here are some short instructions:

Spiral Rope Flowes (5 min) Tutorial 5: Overhand Matador

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youtu.be/zs227AC6D4g?si=iSz...(Not working as expected?)

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Spiral Rope Flowes (5 min) Tutorial 6: Underhand Matador

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youtu.be/EwZiqHrjkLY?si=LaQ...(Not working as expected?)

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★★★ Rope Flow Follow Along Video ★★★

Spiral Rope Flowes (5 min) Simple Follow Along Workout for Beginners! - Part 1

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youtu.be/Umd-Ndj38No?si=XrW...(Not working as expected?)

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★★★ Rope Flow Video of the Day ★★★

A 5 min follow flow from the man who started it all…. And you can watch how much he enjoys moving his body,

WeckMethod - RMT Rope - 5 min Feel & Flow - David Weck

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youtu.be/1ooLyWvVUBQ?si=5CI...(Not working as expected?)

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And that’s it!

Well done for trying this new movement practice!

How have you found it? Will you keep rope flowing? I think I’m hooked, so you might spot the one or other video about some intriguing flows.

Happy Flowing, everyone!

[skysue16]

Thanks for all the videos and links 👍😀 It is amazing watching the experts, so fluid and coordinated. I am looking forward to having a go later with the thinner rope…..will update you!

[CBDB Administrator Graduate Gold in reply to skysue16]

Fab! Yes, we tried a thinner rope and moved over to the thicker one.

I held off on the sneak as I’m still getting the hang of the Dragon Roll. I can do it only one way, but get completely muddled when reversing direction. It looks so easy….. but …. It does scramble your mind-body coordination! 🤪🤣👍🏽

[skysue16]

LOVE it, LOVE it, LOVE Rope Flow!! 😀👍 spent a while in the garden this evening trying out the Dragon Roll. First problem…..where in the garden? Washing lines, flower beds and chairs on the decking all in the way!! Managed the Dragon roll starting on the right, just about, but very glad I had my thick joggers on - hit my legs quite hard 😳😂 But gradually got the flow, although arms too high I think. I leant back a bit, as was suggested in a previous video. Could I do it the other way - no way! 😁 Loved the video of Weck, he was definitely getting a buzz from his workout. Can we please have a weekly Rope Flow catch up? Thanks again for introducing me to this amazing activity 👍😀

[CBDB Administrator Graduate Gold in reply to skysue16]

lol!!! Amazing!! So glad someone has fallen for it as much as I have!

Yeah, I know the washing line issues. I also tried in my son’s room, as he is away at uni, but I almost hit the ceiling lamp.

Well done for your Dragon roll! I think it took me a couple of days for that one to click, and I still can only do it in one direction.

Weekly rope flow! Let’s do that! I’m also so hooked! I’ve already set up a folder for rope flow practices at: healthunlocked.com/strength...

Let’s see if we can fill that folder with wonderful rope flows!

[skysue16 in reply to CBDB]

Great 👍 I hope we can inspire a few others. I have looked up classes - not found anything yet. Even a day workshop would be good….🤔 But for now the videos are really helpful, and there are lots of them 😊👍

[CBDB Administrator Graduate Gold in reply to skysue16]

Yes, I think it’s still all quite new. It seems David Weck came over to the UK just a month ago, for the first time ever, recorded by Tim Schieff

youtu.be/CRUcmGagMN4?si=QC8...(Not working as expected?)

This might become an annual thing, but I’m loath to travel to London for it.

[skysue16 in reply to CBDB]

A great video, thanks. I like Tim’s approach and teaching manner. He mentions Bristol so I am going to keep an eye on his website for upcoming events 👍 I might feel a little daunted by all the young ones though 😂

[CBDB Administrator Graduate Gold in reply to skysue16]

Hia skysue16 , are you in Brighton area? I just saw there is a (small) Facebook Group called “Rope Flow Brighton”. It’s small but if you use Facebook, it might be worthwhile joining.

On Facebook I joined a group called “Rope Flow Community” and they have an excellent “Guides” section with all sorts of drills. And the group has many more videos by women than on YouTube.

I’m thinking we definitely should do a “Friday Flow” practice regularly. Mine is not flowing as easily yet. So it needs a bit more practice, and Fridays is a great day for this and has alliteration with the Flow! 😃😀. Are you in?

[skysue16 in reply to CBDB]

Ahh, hadn’t thought of looking at FB! Good idea 👍 I am in Somerset so Brighton a bit too far 😂 FLOW FRIDAY sounds FANTASTIC! I don’t work on Friday so extra practise time. It was fun practising in the rain yesterday, walking while flowing was quite a workout but lead too short to do Dragon Roll. No rain forecast so will have another go later 😊👍 Thanks again

Photo is rope hubby found in loft, he cut it to right length and sealed the ends, but I did the knots 😊👍

Rope with knot handles

[CBDB Administrator Graduate Gold in reply to skysue16]

Nice! That looks like the perfect flow rope!