Assisted Squat
Hold rope with both hands to assist squats. Keep back straight and heels on ground.
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Overhead Squat
Hold rope in overhand grip and extend arms overhead. Keep arms extended overhead while doing squats. Keep heels on ground.
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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.
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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.
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Toes-up Side Lunge
Lunge down sideways alternately with toes of extended leg pointing up.
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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.
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Single-Leg Squat
Squat down on one leg while keeping balance by holding onto rope. Keep heel on ground.
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Single-Leg Squat with Hop
Squat on one leg and finish with hop.
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| Balance Lunge
Lunge back while keeping back leg off ground. Drive movement from hip while keeping heel on ground and knee over ankle.
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Balance Lunge with Hop
Finish balance lung with hop. After each hop lunge back again.
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Abducted Balance Lunge
Extend leg to side while squatting. Keep heel on ground.
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Suspended Lunge
Lunge with back leg suspended in loop-end with back towards anchor point. Keep heel on ground.
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| Suspended Lunge with Hop
Finish suspended lunge with hop.
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Suspended Abducted Lunge
Lunge with leg suspended out to side. Keep back straight.
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Suspended Crossing Lunge
Cross suspended leg behind back and go down.
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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.
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| 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.
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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.
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Rope Rowing
Hold rope with both hands in parallel overhand grip. Lean back and pull toward belly button.
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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.
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| Incline Rope Climbing
Simulate rope climbing. Hold rope with a deep body angle position. Climb up and down with feet remaining on ground.
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Standing Pull-down
Pull rope with both hands down towards groin. Keep arms extended and core straight.
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Asymmetric Biceps Pull
Hold rope with both hands in overhand grip and pull towards shoulder of inner hand. Maintain body alignment.
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Single-arm Chest Pull
Hold rope with one hand and pull towards chest. Keep shoulders squared to anchor point and core engaged.
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| Single-arm Deltoids Pull
Grab rope with one hand and pull back with extended arm at an 45 degree angle.
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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.
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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
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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.
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| 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.
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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.
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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.
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Rope Towing
Hold rope with both hands passing over shoulder from
behind. Simulate towing movement by engaging whole body and legs,
including calves.
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| 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.
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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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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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Single-leg Plank
Support plank by resting on both elbows. Place one foot in loop-end while other leg abducts.
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| 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.
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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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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.
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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.
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| 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.
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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.
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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.
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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.
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| Suspended Single-leg Push-up
One foot in loop-end and other leg extends abducted while doing push-ups.
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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.
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Suspended Push-up & Crunch
One foot in loop-end and other on top while doing push-up followed by a crunch.
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Suspended Oblique Crunch
One foot in loop-end with other on top while torso tilting to side and pulling knees to chest sideways.
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| 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.
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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.
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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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Suspended Pendulum
One foot in loop-end other on top. Back faces towards anchor point while swinging legs from side to side.
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