duvide Pullpushrope Workout #6

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 Abducted Balance Lunge Extend leg to side while squatting. Keep heel on ground.	2 Standing Roll-out Hold rope with both hands overhead. Back towards anchor point. Pull down extended arms, keep shoulders steady & core engaged. Simulates ab-wheel.
3 Single-Leg/Single-Arm Plank Support plank with one elbow while opposite foot is suspended in loop-end. Face the ground and keep hip and shoulders in line.	4 Single-arm Long Body Pull Hang with one hand onto rope facing anchor point. Rotate torso as if to reach floor with other arm. Pull body up by focusing on back & core movement. Touch rope at maximum reach.
5 Suspended Abducted Lunge Lunge with leg suspended out to side. Keep back straight.	6 Suspended Incline Push-up Slip one foot into loop-end facing towards anchor point with rope behind back. Hold other leg parallel. Push body up body by engaging arms, shoulder & core.

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Calf Stretch

Cross Leg & Hip Stretch

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Still... Each jump deserves the perfect U!