Let's get flowing with a beginner-friendly, follow-along rope flow session designed to build the basics and set the foundation for athletic movement patterns.
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Rope flow is a movement modality pioneered by David Weck of the Weck Method. It's a tool I picked up in early 2020 and has been instrumental in supporting my athletic performance, and in my recovery from physical and mental health challenges.
In this follow along rope flow workout we’ll work on three foundational rope flow movements: the underhand figure 8, overhand figure 8 and propeller.
We’ll first practice them in isolation, before integrating them into a sequence, and then taking some time to improvise and flow together at the end.
I am currently in the process of finishing up my rope flow program on the Hero Movement app. Make sure you’re subscribed to the channel for an update when that’s released, and I also have an early bird email list you can subscribe to in the box down below for a discount and all my best rope flow resources.
Before we begin, in this session I’d encourage you to focus on a few key points:
1. Remain open and upright, as if there’s a string lifting you from the crown of the head and your ribcage is expanded like a balloon. From this neutral start point, we have more movement options.
2. Be smooth and effortless. This isn’t about trying harder. You’ll learn more effectively if you endeavour to stay relaxed and calm. If you drop the rope or catch your leg, reset without judging yourself, and jump back in.
I will give instructions as if you are mirroring me (so when I turn to my left, I’ll instruct you to turn to the right)
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🙏 Thanks for watching! Take care of yourself and others. Have a healthy, heroic day 🙏