Battle ropes are a fab training tool & are also fun.
They are an effective all over body workout.
Make sure keep core & Glutes tight , and clavicle up. For the more advance clients they can hold a isometric squat holds and incorporate some jumps , lunges , squats hit the lower body.
Hear are examples of simple but effective Battle rope moves. Ideal for beginners and those returning from injury.
1) Alt waves
2) Double waves & Slams
3) Jumps / Step Jacks
3) Round the worlds
4) In / out or snakes in the grass I like to call them
5) Burpee Slam Combo
20 on 40 off is a great way to start or with low reps anything more then 40-60’ is far to long to wave a rope, or 10 reps each move Waite till the heart rate recovers.
rpt this for 4-6+ + 10 rounds
I would do a couple of sets but never push to hard your technique fails.
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WOW 21st September 2020
10 Push ups or 10 Dips
X 1 or 2 Sledge
X farmers walks 40 mtrs
X10-15 kcal sprint
Rest 60-90 seconds x 5 sets
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Skip Press Burpee
Rolling clock Every 4 mins x 5 sets
( 20 mins workout )
X 100 skips or 50 DU
X 6 Hand Stand Presses or scale to Pike press
Or 12 Press is
X 12 Burpees over an object
