This Training Tip workout for muscular endurance covers a push, pull, core and leg exercise in multiple planes of motion. The goal of this Hyper Rope circuit is to increase muscular endurance, which will subsequently help increase work capacity. Ideally you will go from one exercise to the next without rest. If you feel that no rest is too challenging, try to limit your rest to 30 seconds. Perform each exercise continuously for 30 seconds, and then see how many rounds you can complete in 20 minutes.
MUSCULAR ENDURANCE WITH A HYPER ROPE BATTLE ROPE
HYPER ROPE LUNGE MATRIX + REACH
Lunge Matrix with reach – 3 planes of motion, Sagittal (forward), Frontal (lateral), and Transverse (rotational). Start with a lunge you feel comfortable with then progress to more dynamic movements when ready. Once you lunge, reach the Hyper Rope out, preferably reaching at chest height.
HYPER ROPE HINGE OVERHEAD PULL APART
Hinge Overhead Pull apart – Begin with a slight bend in knees then push the hips back into a hinged position. The hands start just outside of shoulder width apart while holding the rope. Then, bring the rope under the chin and start to pull the rope apart for the starting position. Next, drive the Hyper Rope out finishing with biceps next to ears. Your upper body should be in one line. Return the rope back to the starting position, while keeping tension in the rope the entire time. You should feel this working in the back and shoulders.
HYPER ROPE CROSS PUNCH
Rope Punch Across – Hyper Rope will be in one hand with an athletic base position. Then, drive the hand with rope across the body quickly and come back to start. Think quick jabs, using the lower body to really drive the punch. You will punch at three different heights, one low, one medium and one high.
HYPER ROPE OVERHEAD LATERAL FLEXION
OH Lateral Flexion – Grab the rope with shoulder width grip and bring it overhead. Keep your elbows straight and start to pull the rope apart. Using that tension, start to pull yourself laterally as much as you can. While keeping the tension the entire time, start to use the lengthened muscles in the core to pull you back to neutral.
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