Kellen Milad
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Rope Flow
Get started today!
I know some of you have been curious about ROPE FLOW, so here are some tutorials to get you started with the basic patterns.
Rope Flow takes a lot of practice. The good news is it doesn't place a lot of stress on your body and it's addictive fun.
The key is to have some specific drills / patterns to give some structure to your practice. At the same time, it's also really important to have some space to play around and explore.
This blend of structure and play is going to be the best way to fall in love with rope flow and start building your practice.
You can make TONS of progress with "micropractices". you can flow as much as you like but even just 5-15 minutes per day, 4-5 times per week, will have you making steady gains as you start the journey.
I hope to add more to this section in the future. In the meantime, message me as questions come up!
-Coach Kels
Functional
Level:
Beginner
Beginner
Functional
Level:
Beginner
Beginner
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. Truly enjoying having quick access to workouts. Makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
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Easy-to-follow videos for every workout in the app
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Video Workouts
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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...
✅ MOVE with greater EASE & FLUIDITY
✅ UNLOCK your body's mobility for pain-free performance
✅ Live confidently STRONG & CAPABLE
✅ 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
What types of programs are available on your app?
My training app will give you a wide range of programs to enhance your movement & fitness. My goal is to expose you to the best practices that blend strength, mobility, and skill.
You'll find programs for beginners to advanced, dedicated to general mobility, bodyweight strength & skills, weight training, and unconventional training.
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!
What FITNESS LEVEL are your programs designed for?
No matter where you are in your movement journey, I got something for you!
For beginners, short tutorials & simple guided movement practices to help you establish a solid foundation of movement mechanics & awareness.
For intermediate & advanced, content ranging from in-depth movement flow classes to strength & mobility programs.
I share a wide range of content so you can explore your movement, create your personal vision of fitness, and progress at your own pace.
What kind of results can I expect from your workouts?
My training style blends my favorite modalities - "primal movement", bodyweight training, and kettlebells / functional weightlifting.
The RESULTS are a balance of body & mind. Physically, you'll gain strength, mobility, and fluidity. Mentally, you'll experience more flow & freedom in your fitness.
I incorporate elements of both FUNCTIONALITY & AESTHETICS. I want your first MOVE WELL, then create a physique that makes you feel proud & confident.
I have a wide range of programs so results will vary depending on what you're most interested in. But overall you can expect that my workout will help you achieve BALANCE.
Do I need to purchase equipment?
It depends on the program! Many of my guided movement practices require NO EQUIPMENT.
However, if you want to explore the full range of my training method, I highly recommend investing in some quality tools...
• 1-3 kettlebells (light, medium, heavy)
• Flow rope
• Hanging bar
• Resistance Bands
Who does your training work best for?
I got into this style of training because my old workouts were boring & burning me out.
I love the challenge & variety of moving in more complex ways. I love how these workouts keep me pain-free and with minimal injuries. Most of my clients seem to feel the same way.
I playfully call myself & my community "movement weirdos". We have a LOVE of movement and want to do something MORE HOLISTIC & SUSTAINABLE than the typical gym workouts.
If that sounds like you, I think you'll feel right at home here! Stay weird & keep on flowing.
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