duvide Pullpushrope Workout #3

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 Squat with Overhead Stretch Overhand grip with arms extended in front. Start in squat position. While getting up simultaneously raise extended arms overhead describing an arc. Finish with full body stretch from toes to hands.	2 Wide Torso Rotation Hold onto rope using both hands and lean back. Extend arms in front at shoulder height. Rotate torso to same side of inner hand. Movement is driven from back and core, not arms. Head follows hands.
3 Suspended Push-up & Crunch One foot in loop-end and other on top while doing push-up followed by a crunch.	4 Rope Rowing Hold rope with both hands in parallel overhand grip. Lean back and pull toward belly button.
5 Standing Pull-down Pull rope with both hands down towards groin. Keep arms extended and core straight.	6 Suspended Kick-flex Place one foot in loop-end facing towards anchor point with rope behind back. Move down & extend leg as if kicking, thus raising the hip. Inactive leg extends loosely.

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Frontal Leg Stretch

Lower Back Stretch

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Still... Each jump deserves the perfect U!