Battle Ropes Wave (Plyo Lunge)
- Advanced
- Full Body
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Setup instructions
1) Attach the battle rope to a low anchor point.
2) Grab both ends of the rope and walk a few feet backwards.
3) Take a step back with your right leg - let the balls of your feet touch the ground first. Bend both knees so your left knee is at a 90 degree angle and your right is parallel to the ground. The left knee shouldn’t track over the toe and the right should be hovering above the ground. You should be in a low lunge position.
Perform instructions
1) Whip the first rope with one arm to create a wave-like motion. Whip the second rope straight after - follow this pattern.
2) Press into your left foot and jump upwards.
3) Switch leg positions mid jump - bring the right leg in front and the left behind. Land on the balls of your feet. You should be in a lunge position on the other side.
4) Repeat.
Anatomy
Equipment
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Health benefits
Cardiovascular Endurance
Skills
Power · Coordination · Balance · Speed
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