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bodyweight conditioning Activity intensity • High ✓ knee safe ✓ shoulder safe ✓ lower back safe ✓ wrist safe

Alternating Battle Rope Waves

Primary Muscles: anterior deltoid, core

Secondary Stabilisers: upper back, forearms, glutes

DEFAULT REP RANGE

30-45s reps

INTERVAL REST TARGET

60s

DIFFICULTY

beginner

Biomechanical Coaching Cues

Sink into an athletic quarter-squat with chest up and core braced.
Drive rapid alternating waves all the way to the anchor point.

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