duvide Pullpushrope Workout #1

23-02-2012

Do each exercise for one minute with 30 seconds break inbetween. Do 2-4 cycles.
After a full cycle pause for 1.5 minutes. If exercise is a single leg/arm exercise change arm/leg after 25 seconds. Cool down with stretching.

1 Overhead Squat Hold rope in overhand grip and extend arms overhead. Keep arms extended overhead while doing squats. Keep heels on ground.	2 Standing Hip Pull-push Stand perpendicular towards anchor point while holding rope in parallel overhand grip overhead. Push hip down and pull back without twisting body.
3 Single-arm Neck Pull Stand perpendicular to anchor point grabbing rope with one hand and lean back. Pull yourself up flexing neck. Keep arm extended and core straight. Similar: shrugs	4 Susp. Incl. Leg-down Push-up Slip one foot into loop-end facing towards anchor point with rope passing at back. Leg down supports arms & shoulders pushing body up.
5 Single-Leg Squat Squat down on one leg while keeping balance by holding onto rope. Keep heel on ground.	6 Rope Paddling Simulate paddling by holding rope with inner hand in overhand grip and outer hand in underhand grip. Pull rope to inner hand's side of body at hip height. Support pull with torso rotation.

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Frontal Leg Stretch

Cross Leg & Hip Stretch

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Still... Each jump deserves the perfect U!