duvide Pullpushrope Workout #4

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 Suspended Lunge Lunge with back leg suspended in loop-end with back towards anchor point. Keep heel on ground.	2 Throw-in Pull-push Hold rope with both hands behind neck with back towards anchor point. Pull and push arms overhead until fully extended engaging chest and triceps. Resembles soccer ball throw-in.
3 Suspended Oblique Crunch One foot in loop-end with other on top while torso tilting to side and pulling knees to chest sideways.	4 Single-arm Deltoids Pull Grab rope with one hand and pull back with extended arm at an 45 degree angle.
5 Incline Rope Climbing Simulate rope climbing. Hold rope with a deep body angle position. Climb up and down with feet remaining on ground.	6 Single-leg Pull-through Rest one foot in loop-end while other leg abducts. Pull bottom through arc of arms. Push back by extending body towards anchor point engaging core.

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Side Leg Stretch

Short Torso Twist Stretch

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Still... Each jump deserves the perfect U!