Name: Playbook - Sean Garner - Battle Rope Blaster
Uploaded: 2022-11-15T19:51:51.244Z
Duration: 20 min
Description: Battle Rope Blaster

Benito

This 20 minute battle rope circuit is sure to melt the fat and get the heart thumping!

For proper battle rope set up, grab the rope on both ends and walk back until the rope is straight. Then bring your hands to your side and walk forward until the rope touches your toes. This is the starting position for all exercises. Enjoy!💪

4 rounds of
20 sec work 10 sec rest of
Alt Arms
Synchronized Slams
Rope Press
Russian Rope Twist
Push-up +Tall Kneeling Slam
Alt Arm Squats
Split Jump Slams

Keep the shoulders back, core braced and hinge back. Alternate arms keep the waves low and fast.

Alt Arms

Keep the shoulders back, core braced and hinge back. Slam both arms together keeping the waves low and fast.

Synchronized Slams

Keep the shoulders back core braced and spine neutral. Press the rope over the head keeping the ropes in a neutral grip position.

Rope Press

Keep the core braced and feet off the ground as you alternate slams side to side

Russian Rope Twist

Perform a push up on the ropes keeping the core braced includes tight. At the top of the push-up come up to your knees reaching up overhead with the rope and slamming it to the ground.

Push-up + Tall Kneeling Slam

Keeping the rope frequency fast and low to the ground, perform squats. Keep the tempo 3 - 5 seconds on the way up and down

Alt Arm Squats

Start out with the front knee over the ankle and the back knee underneath the hip.  Drive through the front he'll exploding up switching position of your feet as you slam the rope down

Battle Rope Blaster

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