22 Rope Flow Exercises & Combos: Dragon Roll, Sneak & More (Beginner to Advanced Movements)

Rope flow exercises 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. ♾️ Get 10% off Weck Method flow ropes, courses & tools – Use code WMA512* 👉 https://bit.ly/4kevFek 🪢 FREE ROPE FLOW STARTER GUIDE: Elevate your movement with my free eBook (plus early bird access to my rope flow course): https://www.heromovement.net/rope-flow/ 📲 HERO APP 7-DAY FREE TRIAL: All my movement, mobility & endurance programs & 1000+ coaches in one app: http://bit.ly/hero-programs 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: https://bit.ly/4kevFek 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: https://kit.co/LukeJonesMOVE 👕 HERO MERCH: https://rdbl.co/2LvbesC 👥 HERO MOVEMENT FACEBOOK GROUP: https://bit.ly/2oeUzQ8 🖥 WEBSITE: https://www.heromovement.net/ 📷 INSTAGRAM:   / lukejonesmove   🎵 Prod. Riddiman: https://bit.ly/3m7TRkv 🙏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 *Affiliate link – helps support the channel at no extra cost to you!