Pullpushrope Training

    Pullpushrope Techniques

    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.
    Suspended Lunge with Hop
    Finish suspended lunge with hop.
    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.
    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
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    Frontal Leg Stretch
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    Calf Stretch
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    Side Leg Stretch
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    Long Torso Twist Stretch
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    Lower Back Stretch
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    Short Torso Twist Stretch
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    Neck & Shoulder Stretch
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