6 Mobility Moves to Improve Mobility and Performance
If you’re looking to increase your mobility move better improve your performance or just have a new way of expressing yourself through movement. This video is for you as I’m going to give you some rope flow moves that you can start using as soon as you have a rope. But before we get started, please make sure to like and subscribe to our channel to get weekly videos on innovative and unconventional movement practices, and methodologies that will help you and your clients if you’re a trainer to move better, and pain free without creating long term damage to your joints and your body. Now at our facility Gymnazo here in the central coast of California, we’ve been teaching our clients how to rope flow for the past four years, it’s something even our clients and their 70s love to use. So in this video, I’m going to show you six different rope flow moves from beginner to more advanced, so you can start to use them and combine them together. Now where can you get a rope, if you don’t have one? Well, you can email us at info@gymnazo.com. And we can send you one, we have some great teammates who called slush ropes as SLUS H rope, she makes amazing ropes and one I’m going to be using today, you can also check out the WECK method, that’s WECK method. And David literally invented or kind of created this concept. You also do a little deal Iwai with a climbing rope. So again, there’s multiple different ways that you can do it, do it. But the one thing that you don’t want to do is use an actual jump rope, it’s not heavy enough, you want to have something that has a little bit of weight to it, we’re looking for about a pound or so. Now the rope that I’m using right now from slash ropes is actually a little bit heavier than that by design. But you want something that has a little bit of a whip to it a little bit of something else a little bit something more than just a piece of leather or nylon or plastic that a jump rope gives you. So that’s a big thing is you do want to have a heavy enough rope. Now the next thing is how long do you want this to be now typical jump rope, you’d stand on it and it should kind of go to your armpits Well, this one does not even go that far at all. This one goes just above my hip bones for my or my hands would actually be swell, I’d say at least stand on it with two feet and get it to about your hip bones, there can be longer there can be shorter, but you do want to have some that fits your height, relatively speaking, you can see that I’ve put knots in my rope because this one was a little longer out of the box, quote unquote. And I shortened it down. And this made me feel just kind of like cool. Writing a hip bones for my hands are feels like a great place to start. So we’re gonna kick this thing off with three basic drills that are kind of the cornerstone of a lot of other drills. And I’m going to put the first two together, and then advanced those first two, and then kind of put it into your first flow, and then show you kind of a progression from from there. So this first one is called an overhand figure eight. And this is where the most people are very successful on it’s basically taking rope. And starting an overhand throwing an overhand throw is basically coming at you like I’m throwing a baseball. Now figure eight is not on one side, it’s actually on both sides. So my other hands gonna come in and join. And I’m gonna get a figure eight action. Now, the key on any sort of exercise is to get the spine to make this power happen, not just the arms, this is all arms, I want the spine and the hips, and the whole, what we call spinal engine to fire up that’s basically taking your ribcage and throwing it through. Now there’s a lot of details on how to make this happen from hand positions of crossover hands to other hand positions to driving up and lifting through your heels. What I want you to focus on just right now is getting this overhand throw. And basically letting your shoulders rotate and rotate. That’s what I want you to focus on. Now, the next step up is actually taking this into an underhand position, which is basically I’m just going to throw the rope at you first, and then come back. So now I’m kind of you said rolling the rope backwards, or I’m essentially throwing the rope at you as it comes behind me. And this is going to be much more like walking a much more like running much more like a gait pattern as my shoulders are pulling up and back up and back. So it’s going to lift you up much more than the other one kind of drove you down and forward, much like a throw would be. And running again is the opposite, much harder to do for someone just starting out in their rope rolling game. Again, multiple ways that you can, you can do that from hand positions crossed over, back and forth. But again, this is the basics for you to get a feel of what happens when you do an underhand roll.
Now the cool part about what I just did is I did one roll per side of the body. Well there’s a term called a matador that allows you to kind of do a double roll per side and you can do an underhand or overhand. I’ll start with overhand first. As I go one side to my right one side to my left one side to my right, but I can do a double side. I can go one, two and then rollover one to rollover and you see how the matador kind of term comes out, as if I had a big red tarp in my hand and I’m sweeping over the bowl, sweeping over the bowl back and forth. What this does, it helps you get a deeper flow a deeper roll to the opposite side with a little bit more kind of drama to it basically. And I can do that underhand to as the next one is. Here it is one to one, to see how it has a deeper kind of scoop, I’m scooping the ground a little bit more. And again, the artisticness of this role of this particular throw is really dependent on the person that you’re that you’re going after. Or what you have want to do, do you want to play it a little bit more tight to your hip? Do you want to play it up up high? Again, it’s all up to you, as the artist of movement. Well, I’m going to be covering more of the functionality of it, or the basics of it. So here comes your first flow sequence, it’s called a sushi roll, the only thing you have to add to it is a propeller motion. And this is very simple, just like a propeller on a plane spinning to the right. Or, as we call it in a more basic terms in the row flick means I’m spinning to my west side, or I’m going west if my compass was north, south, west and east, basically. So I’m playing this how I would be actually on a on a compass, I can go the opposite way, and throw it to my east side, if I wanted to do that as well throwing it to my right side. So I got to get a propeller going, going first. And then from there, I’m going to transition and turn into an underhand figure eight. See, I pivoted through my foot, I’m gonna come back to my propeller again. And then I’m going to pivot to my opposite side. And then here, awesome. On the east side, I’m going overhand, and it automatically happens because the position that the ropes already spinning in will continue that flow. Fantastic your first rope flow opportunity right there. Now before I dive deeper, if you want more of a step by step tutorial on these moves, and other beginning moves, then please click up here. To watch another YouTube video we have called a rope flow workshop, where we go into like an hour long talk demonstrated for the live event that we had in our facility that you can get much more detail on. Now let’s jump into the phase two a little bit more complicated drills with our rope. But still, from a very beginning standpoint, I’m gonna teach you the dragon roll or show you the dragon roll. As it starts on your front right foot, you can swing it to your left foot, that’s essentially that that drag piece. And then from there, once on that left foot, you’re going to throw it to the back right he’ll just like a jump rope would be, you’re going to drag it to the opposite side foot, and then like a jump rope, throw it over to the front side. And that’s where I started, right. So drag, flip backwards, drag flip forwards. And what’s doing that drag is actually not my hands, it’s actually my hips turning to the right and to the left. Now I just don’t let the rope stop. And I’m in my dragon roll. As I throw it to my West Side, throw it to my West Side throw to my west side, the rope is always traveling to my west side. Again, from a compass, my North has my nose, the back of my head is my south, my left two years West, my right years east. So I’m throwing the rope to my west side or to my left side from stopping the rope going the opposite direction. Now turn to my east side or to my right side. But I’m just repeating the same process I’m dragging behind me and rolling and flipped my hips to the opposite side and amazing drill. You see my chest opening up.
I love doing this literally in my office. After I’ve been sitting for a few hours cranking out some desk projects, just pull my shoulders back, get my hips and do a little bit more extension. It’s an amazing, an amazing drill. That will take it to the next level and we’re going to go an overhand and underhand sneak. And this is where you’re essentially going to sneak the the rope or the hand behind you. While I’m still throwing the rope back and forth. You can see what my what it does to my spine. It takes me to much more of a lean characteristic and I’ll start with an overhand so I’m going to do an overhand figure right to start it out. And then from there, like so I’m going to throw the rope behind me and get that little bit of a kind of a little tuck handles behind me you can see it sneak out hands behind me sticks out kind of feels like I’m surfing a little bit just kind of leaning into that board into that wave but allows you a great little field to get that spine to rotate and Alene and this is where we’re going to start to see a lot more different characteristics on how the body likes to move and feels comfortable or necessarily doesn’t feel comfortable. How’s it go backwards? My underhand sneak comes through. This is what harder because they have to come Behind me the lift over the top can behind me lift over the top, come behind me lift over the top, and boom, right over the top, stick over the top, hand sneaks lift over the top, this is a great one, because it actually feels you get that opening up like the dragon roll. But you get that lateral lean component that allows you to system rinse out the spine, I’m gonna throw you one more atcha. And then we’re going to put it together into our last flow, called this the cheetah tail, it’s essentially a behind the back throw. And what’s gonna be an underhand toss. So I’m going to start here. And what I like with this one, it really gets you into extension. So I’m sorry with an underhand figure eight, and I put it behind me and I stay behind me, as I do a figure eight underhand, but I start to get that extension piece, we’re gonna stay tall, stay in it. And that allows you to kind of really pick up the spine, get that good extension piece, get some kind of flow to it, you roll out of it, and back to your underhand. Once again. Now let’s put it all together. What if you were out on a beautiful day, feeder bear on the grass, just some grounding happening, you just start to kind of feel a little bit of drag and roll and your love and life a little bit, you convert on over to an overhand roll, your turn side was a little bit, you get a little bit of sushi going on, because it just feels good to start moving and changing your view point. And then from there, you turn over again, little overhand Matador little foot stance, we can start to just feel how the man just feels good to move. Then from there. Now your turn around again, you’re in the underhand cash, you’re ready for that for that sneak to happen, just flowing through, already warmed up. And that’s how essentially a rope flow happens. You take the different positions that I’ve shown you and you start to put them in say, Gosh, how can I athletically move my body to produce movement that is a natural, authentic, art See, functional and allows you to express movement and a day that all you need is a little bit of a rope. So I hope this video is helpful. To explore more rope flow moves. Head into the description below to check out our rope flow course, where we break down the techniques give you some deeper skills, better coaching than what I just showed you. And include a lot more bonus flows. For more videos like this that will help you explore new movement patterns. And if you want help to dive in a little bit deeper, make sure to subscribe to our channel for more more videos. Thanks for hanging with me. Appreciate it. See you next time. My name is Michael Hughes. Cheers
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