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Pull rope through mini wall bars until only the other end has not pulled through.Stand facing anchor holding on to one end of rope.Jump down into a wide squat with arms to the side.Stand tall with both arms overhead, holding on to battle ropes with both hands.Return to starting position and repeat on opposite side.Įxercise 7: Sport/Skill/Play – Battle Rope.With straight arms, rotate upper body and pivot to right side.Face anchor and hold bar in both hands.Lower leg and return to standing position.Keep neck, spine and foot in line during hinge.Lift one leg and hinge at waist, dropping chest toward floor.Face anchor and hold end of bar in one hand.Return to starting position and repeat on opposite leg.Focus on bending back knee to reduce stress on front leg.With hands wide on bar, step into forward lunge and reach bar across body.Set toes on bar and reach back into lunge.Stand in front of bar (bar should be directly below Training Bar).Shift weight from one hand to the other by gently swaying and lifting hands.Hold both grips facing Wall Bars with feet lifted off the floor.Position Mobile Parallels at high height.Bend the elbows, pulling body and chest toward hands.Hold grips with straight arms, and back parallel to the floor.Position Mobile Parallels slightly higher than hip height on Wall Bars.Crawl back to starting position and repeat.Įxercise 4: Upper Body Pull – Mobile Parallels.Continue to crawl forward as far as possible.Crawl forward, extending legs into plank position.Rest elbows on ground below the training bar and set feet in stirrups.Return to starting position and repeat.Depress shoulders, tuck knees and roll feet up toward ceiling.Sit on floor in an L position with arms extended holding handles.Jump down the Wall Bars with the same rhythm.Continue alternating hand and feet jumps up the Wall Bars until a high beam or ceiling restricts movement.Keep feet on bars and explosively jump hands up to next bar level, squatting down once a firm grip is secured.Keep hands on bars and explosively jump feet up to next highest bar, squatting down upon landing.Keep chest upright while sitting back into hips and bending knees.Use arms and legs to pull up to standing position.Bend back knee and drop down into split squat.
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Select a staggered stance and hold on to Wall Bars at chest height.Put hands on platform and jump back into push-up position.Perform a push-up, keeping neutral spine.Complete all supersets and repeat entire circuit 1-2 more times.Įxercise 1: Upper Body Push - Plyometric Platform.Recover for 1-2 minutes after each superset before transitioning to next superset.Perform each exercise for 30, 45 or 60 seconds.Perform superset exercises back-to-back with minimal rest.Queenax, Plyometric Platform, Mobile Parallels, Wall Bars, Superfunctionalâ„¢, Up Strength, Torso Trainer, Battle Rope Workout Guidelines This time efficient workout challenges coordination and muscular endurance, while also increasing caloric expenditure.
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This program incorporates all seven Queenax movement types using seven different Queenax Apps and Optionals that are found on most Queenax configurations. Perform this total body Queenax™ Superset workout independently, or experience it as a small group circuit workout incorporating the exercises below.