Exercise Examples – Single Ropes (1 per arm OR holding 2 together)
- Backstroke, 1 / arm
- Freestyle, 1 / arm
- Butterfly, 1 / arm
- Breaststroke, 1 / arm
- Squat + Row, 1 / arm
- Double Wave Walk Backs, 1 / arm
- Alternating Wave Walk Backs, 1 / arm
- Seated rows, 1 / arm
- Double wave, 1 / arm
- Slams, 1 / arm
- Side -to-Side slams, 1 / arm
- Jump Lunge Slams, 1 / arm
- Plank Wave, 2 together
- Overhead Pulls, 1 / arm
Exercise Examples – Single Ropes, doubled over
- Double Wave
- Alternating Waves
- Plank Wave
- Seated Row
- Row + Single Arm Row
- Chest Press
Exercise Examples – With Belt
- Resisted Burpees
- Back runs
- Sprints
- Big step runs
- Skaters
- Bear Crawls
- Side Shuffles
- Plank Walks
- Plank Walk + Push up
- Back Crawl (Crab walks)
- Push up walk outs/ups
Exercise Examples – With Harness
- Sprints
- Broad Jumps
- Push up walk out
- Skaters (from front)
- Side shuffles (from front)