Pullpushrope Training Basics Workouts: Pullpushrope Workouts Pullpush Training is no rocket science, you only need to know a few things: Before start using the Pullpushrope make sure it is securely attached to the anchor point and test it. The loop-end should be about 30 cm (12") above ground. The basic principle of adjusting the resistance of the exercise is to change the angle of your body relating to the anchor point: The steeper the angle the more difficult becomes the exercise. And the more shallow the angle becomes, the easier it gets.
You can easily adjust the angle by making a step away from the anchor point. But with the Pullpushrope you also have the possibility to change the position of your grip. So by moving the grip on the rope towards the anchor point makes it easier, you have plenty of rope real estate to do this.
Try to keep your body straight along an imagined line along the ankles, knees, hip, shoulders and ears. Stand with your feet about shoulder breadth apart and keep your eyes direction anchor point, if facing the anchor point, of course. If you have been using other suspension training equipment before, the handling of the Pullpushrope is a bit different and some exercises are less suited but others get a complete new meaning. In the exercise table below I do the Suspended Pendulum but this is not the strength of the Pullpushrope but most of the other exercises which usually require a pair of foot cradles can be done without problem just by placing the other foot on top of the one in the loop-end.
I don't mention in my exercise list which exercise benefits what muscle because all the exercises are much integrated and there is almost no isolation of one muscle or even one muscle group. But that's it all about anyway: Building all at once functional strength, flexibility, balance and core stability.
Almost every exercise engages the core in one way or another which is really important to prevent any kind of back trouble — I can really attest to this. (And jumping rope for healthy bones!). You also save a lot of time, because sit-ups become obsolete. I suppose, if you order my products that you are not completely new to body weight exercises and functional training. I am sure you are able to figure it out, it is also about exploring how your body functions. Please contact me anytime if you need to inquire about anything.
I am about to put online some intensive workouts where I focus on the exercises which I think are most effective with the Pullpushrope. Exercises where the Pullpushrope excels are all which include some core rotation, e.g. the Wide Torso Rotation. The exercise which I call Overhead Torso Twist is excellent for core strength & flexibility. The exercise Rope Paddling is also superb and comes really close to actual paddling. For the paddling (and rowing) exercise an overhand grip is required which is something to get a bit used to. But it really means a complete new functionality for many exercises. (Overhand grip means the back of your hand is on top of the thing you are holding — just in case you were about to ask.)
A quick list of my favorite techniques are — apart from the ones I mentioned already — Suspended Lunge, Rope Rowing, Asymmetric Biceps Pull, Throw-in Pull-push, Suspended Kick-flex, Suspended Donkey Pull-push, and more. When working out with the Pullpushrope for the first time it might feel somewhat rough in your hands, this is certainly the case but it causes no injury and might also harden your palms for future exposure. Times are getting harder so it is in order to toughen up a bit. But the Manila also softens considerably after a few sessions although it requires — and consequently develops — more grip strength than the smooth neoprene handles. I guess this is something we can live with.
If possible, avoid soaking the Manila, it can get wet but if it is thoroughly soaked it reacts with some shrinkage, which has no influence on its usability and durability. I feel that there is some more potential for stretching & flexibility, I need to explore this a bit more. I imagine that martial artists can benefit. The Pullpushrope can also be utilized as a short rope for real rope climbing, you just need to attach it with the short anchor loop to the ceiling. I don't claim that from now on you don't need any other training equipment anymore, but the Pullpushrope takes you quite far in getting really fit (no fake fitness). There are still many other ways to train your fitness which are functional and quite enjoyable that it would be foolish to work out using only one tool. Mind you, I still manufacture jump ropes! All Pullpushrope Exercises

Assisted Squat Hold rope with both hands to assist squats. Keep back straight and heels on ground.	Overhead Squat Hold rope in overhand grip and extend arms overhead. Keep arms extended overhead while doing squats. Keep heels on ground.	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.	Side Lunge Get down on one leg with other leg extended out to side. Keep heels on ground with toes pointing forward. Come up & go down on other side.
Toes-up Side Lunge Lunge down sideways alternately with toes of extended leg pointing up.	Crossing Side Lunge Cross and lunge in front by rotating hip while keeping position of upper body square to anchor point. Go from side to side while also switching hands - inner hand is of same side which goes down.	Single-Leg Squat Squat down on one leg while keeping balance by holding onto rope. Keep heel on ground.	Single-Leg Squat with Hop Squat on one leg and finish with hop.
Balance Lunge Lunge back while keeping back leg off ground. Drive movement from hip while keeping heel on ground and knee over ankle.	Balance Lunge with Hop Finish balance lung with hop. After each hop lunge back again.	Abducted Balance Lunge Extend leg to side while squatting. Keep heel on ground.	Suspended Lunge Lunge with back leg suspended in loop-end with back towards anchor point. Keep heel on ground.
Balance Lunge with Hop Finish balance lung with hop. After each hop lunge back again.	Suspended Abducted Lunge Lunge with leg suspended out to side. Keep back straight.	Suspended Crossing Lunge Cross suspended leg behind back and go down.	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.
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.	Overhead Torso Twist Hold rope with both hands and lean back. Raise extended arms overhead and twist torso to same side of inner hand. Head follows rotation.	Rope Rowing Hold rope with both hands in parallel overhand grip. Lean back and pull toward belly button.	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.
Incline Rope Climbing Simulate rope climbing. Hold rope with a deep body angle position. Climb up and down with feet remaining on ground.	Standing Pull-down Pull rope with both hands down towards groin. Keep arms extended and core straight.	Asymmetric Biceps Pull Hold rope with both hands in overhand grip and pull towards shoulder of inner hand. Maintain body alignment.	Single-arm Chest Pull Hold rope with one hand and pull towards chest. Keep shoulders squared to anchor point and core engaged.
Single-arm Deltoids Pull Grab rope with one hand and pull back with extended arm at an 45 degree angle.	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.	Neck Pull Hold rope with both hands facing anchor point. Take deep body angle position. Concentrate on pulling by flexing neck. Maintain extended arms and straight core. Similar: shrugs	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
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.	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.	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.	Rope Towing Hold rope with both hands passing over shoulder from behind. Simulate towing movement by engaging whole body and legs, including calves.
Pull-through One foot in loop-end with other leg on top. Pull bottom through arc of arms. Push back by extending body towards anchor point with final hip raise.	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.	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.	Single-leg Plank Support plank by resting on both elbows. Place one foot in loop-end while other leg abducts.
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.	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.	Side Plank with Reach-through Foot in loop-end, other rests on top. Rest on one elbow. Push up hip as high as possible while reaching with top arm through it.	Suspended Donkey Pull-push Rest on hands with one foot in loop-end. Pull other leg to chest and push back with little extra raise for glutes engagement.
Horizontal Pull-push Plank One foot in loop-end with other on top. Place hands & forearms on ground. Pull & push extended body back & forth. Keep shoulders pulled back and down during movement.	Horizontal Pull-push & Crunch One foot in loop-end with other on top. Place hands & forearms on ground. Pull & push body back & forth while simultaneously pulling knees to chest.	Suspended Push-up One foot in loop-end with other on top while doing push-ups. Maintain body alignment. Avoid dropping of hip and back.	Suspended Clap Push-up One foot in loop-end with other on top while pushing up body high enough to clap once. Maintain body alignment.
Suspended Single-leg Push-up One foot in loop-end and other leg extends abducted while doing push-ups.	Suspended Crunch on Hands One foot in loop-end and other on top while pulling knees to chest. Keep your body aligned during extension, avoid sagging of back and hips.	Suspended Push-up & Crunch One foot in loop-end and other on top while doing push-up followed by a crunch.	Suspended Oblique Crunch One foot in loop-end with other on top while torso tilting to side and pulling knees to chest sideways.
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.	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.	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.	Suspended Pendulum One foot in loop-end other on top. Back faces towards anchor point while swinging legs from side to side.

Pullpushrope Stretching & Flexibility

Cross Leg & Hip Stretch	Frontal Leg Stretch	Calf Stretch	Side Leg Stretch
Long Torso Twist Stretch	Lower Back Stretch	Short Torso Twist Stretch	Neck & Shoulder Stretch

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Still... Each jump deserves the perfect U!