Supine your body weight on your forearms and toes while preserving a neutral spine and a contracted core, while lifting your hips off the ground.
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Plank
Place the bar just above the center of your feet; to allow space for your arms, your posture should be slightly narrower than shoulder width
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Deadlift
While holding both ends of the rope in each hand, suspend your limbs at the midpoint of your torso in a straight line. Reduce your body to a half-squat position.
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Battle Rope Wave
With both legs bowed and feet on the ground, assume a seated position. With arms extended in a straight line, grasp a weight or medicine ball.
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Russian Twist
Maintain an athletic posture, space your feet shoulder-width apart, and position yourself at an ideal distance from the box.
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Box Jump
Using both hands, grasp the handle while maintaining palms facing down and arms in front of the body.
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Two-Handed Kettlebell Swing
While knelt on the floor, recline and rest your posterior on your heels. Grasp the sides of your thighs with your palms.
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Kneeling Vacuum
Commence standing with your toes interlocked. Position your forearms on the ground while bending at the midsection and knees.
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Jumping Burpee