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Description

Two main types of grip used in heavy rope training: Handshake (overhand) grip Microphone (underhand) grip


Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Runners Lunges
Runners Lunges
1 minute

Set 2: 2 rounds
Mountain Climbers
Mountain Climbers
15 seconds
Transition
Transition
15 seconds

Set 3: 2 rounds
Side Lunges With Small Rope Waves
Side Lunges With Small Rope Waves
1 minute
Transition
Transition
15 seconds
Rotating Lunges With Rope Arc
Rotating Lunges With Rope Arc
30 seconds

Set 4: 1 round
Hopping Ice Skaters Over The Rope
Hopping Ice Skaters Over The Rope
30 seconds
Transition
Transition
30 seconds
Waves
30 seconds
Transition
Transition
30 seconds
Rope Slams
30 seconds
Transition
Transition
30 seconds
Circles
1 minute
Transition
Transition
30 seconds
Whip Rope, Squat, Thrust
30 seconds
Transition
Transition
30 seconds
Grappler Throws
30 seconds
Transition
Transition
30 seconds
Jop Slam -Jump With Hop And Slam Rope
1 minute
Transition
Transition
30 seconds
Plank Lateral Walk
Plank Lateral Walk
1 minute
Transition
Transition
1 minute
Carioca Ropes
Carioca Ropes
1 minute

Set 5: 1 round
Standing Cat Cow
Standing Cat Cow
1 minute
Left Tricep Stretch
Left Tricep Stretch
20 seconds
Right Tricep Stretch
Right Tricep Stretch
20 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Cat Cow
Cat Cow
30 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
20 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
20 seconds


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