Kellen Milad

Kellen Milad

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Rope Flow | 4-week Program

Rope Flow 🪢

Get flowing in just 4 weeks!

Rope flow is a FUN & DYNAMIC movement practice that promotes fluid spinal mobility and adaptable balance. It teaches your body & mind to move in sync and fall into a flowstate! This 4-week program features tutorials, guided practices, and programmed routines. Develop sound technique, master transitions, and expand your ability to flow freely.
Goal:
Rope Flow
4 weeks program 3 days/week 30-45 mins
Goal:
Rope Flow
4 weeks program 3 days/week 30-45 mins

Workouts

Program Introduction
Program Introduction
5.0
Rope Flow Tutorials
Rope Flow Tutorials
5.0
Rope Flow Core Concepts
Rope Flow Core Concepts
5.0
1
Guided Practices
Guided Practices
5.0
Week 1 • Practice #1
Week 1 • Practice #1
5.0

App Features

Video Workouts
Easy-to-follow videos for every workout in the app
Community
Connect with supportive, real people
Streaks
Make sure you stay on track with your goals
DMs
Chat directly, effortlessly
Favorites
Save your favorite workouts with one tap
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
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/images/landing/features/videos.pngframe
Video Workouts
Easy-to-follow videos for every workout in the app
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About Kellen Milad

Holistic Training for STRENGTH & MOBILITY Over 40

Hey, I'm Kellen, A.K.A. Coach Kels! Here on the Strength + Flow App, I bring you "primal movement" training that blends bodyweight & kettlebells for strength, mobility, and longevity! If you want to... âś… MOVE with greater EASE & FLUIDITY âś… UNLOCK your body's mobility for pain-free performance âś… Live confidently STRONG & CAPABLE âś… Get EXCITED and actually ENJOY your workouts again... Then you're in the right place! Check out my 7-day FREE TRIAL and let's MOVE!

Frequently asked questions

I've never done ROPE FLOW before...where do I start?
The best place for beginners to learn is simply to pick up the rope and start practicing the basics. This program includes detailed tutorial videos for all the basic rope flow movements. I'll help you get familiar with the basics first for a few weeks (they don't need to be perfect though!) Then progress to the rest of the new variations and practices in the rest of the program. With a FREE 7-day TRIAL you have nothing to lose! Check it out, explore, and message me (right in the app) if you have any questions!
How is the program structured?
The program features tutorials, coaching videos, and programmed practices. The tutorials & coaching videos are meant to help you lay a foundation for your practice. The programmed practices will expand your skills by introducing new techniques and combinations - each practice features drills and a weekly flow.
How often should I practice?
As often as you like! Rope flow is gentle on the body so you can practice daily. A combination of longer, structured practices AND free flowing, casual sessions is a great way to build your practice organically. Rope flow is great for athletes & anyone who loves movement!
Where can I get a FLOW ROPE?
You can get find FLOW ROPES online in a number of places or you can make your own (it's easy!) The beginner rope I recommend is the Weck RMT rope.

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