WARM UP
Stretch and Roll Out:
Wrists/Forearms
Shoulders
Traps
Upper Back
WORKOUT
Perform 3-6 rounds of each exercise. Rest for 1-2 and a half minutes between rounds (1 minute advanced, 2 and a half minutes beginner).
CIRCUIT #1:
1 minute Stage Coach
CIRCUIT #2:
1 minute Sidewinders
CIRCUIT #3:
1 minute Alternating Arms Waves
CIRCUIT #4:
1 minute Rainbows
COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Shoulders
Traps
Upper Back
NOTES:
Go as fast as you can for the entire minute. Beginners may need to start with 30 seconds if they haven’t used the ropes much.
EXERCISE DESCRIPTIONS:
Stage Coach – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, squat back down just a little. Move quickly, making small fast waves. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope. (Alternating Arms Top, Stage Coach Bottom)
Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground.
Alternating Arms Waves – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Your arms can be straight or bent depending on which is more comfortable. Your feet should be about hip-width apart. You can be more in a squat or your legs can be straighter. Don’t be afraid to use your legs as you create waves and either move up and down with them together or slightly step one foot at a time. To create the waves, lift one arm up as you pull the rope down with the other. Then switch pulling one up and the other down. Alternate as quickly as possible using the legs as needed.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.
