duvide Pullpushrope Workout #5

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 Toes-up Side Lunge Lunge down sideways alternately with toes of extended leg pointing up.	2 Single-Leg Squat Squat down on one leg while keeping balance by holding onto rope. Keep heel on ground.
3 Single-arm Chest Push Hold rope using one hand with back towards anchor point. Push back while keeping shoulders squared to anchor point and core engaged.	4 Suspended Jack-knife One foot in loop-end with other on top while pushing up hip and pulling extended legs toward chest with hinging at hip.
5 Asymmetric Biceps Pull Hold rope with both hands in overhand grip and pull towards shoulder of inner hand. Maintain body alignment.	6 Side Plank with Hip Push One foot in loop-end with other on top. Rest on elbow with support from top arm. Pull and push hip up and down. Keep knees, hip and shoulders in line.

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Frontal Leg Stretch

Neck & Shoulder Stretch

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Still... Each jump deserves the perfect U!