“KO Complex” Rope Battling Workout

Complete Manual: http://www.bullstrengthconditioning.com Complete Post: http://www.synergy-athletics.com/effective-strength-training/ko-complex-rope-battling-workout/

How To Perform The “KO Complex:”

Single arm rope battle each of the following

10-20 seconds single arm standing
10-20 seconds single arm kneeling
10-20 seconds single arm “ground and pound” position
10-20 seconds single arm plank
Repeat in reverse order up the other side
Perform 3-4 sets.
What’s The Purpose:

Unilateral rope battling teaches the core to brace and fire under unbalanced and chaotic movement. Each variation fires the core in a different way:
Standing – general core use
Kneeling – takes some leg and glute bracing out
G and P position – 3 point ground contact bracing
Plank position – advanced 3 point ground contact bracing

– Joe Hashey, CSCS –

kEywords: rope battling, battling ropes, unilateral workout, core training, abs workout, rope training, rope workout

 

“KO Complex” Rope Battling Workout Vestal NY – Synergy Related Info

Meta Description of “KO Complex” Rope Battling Workout: “KO Complex” Rope Battling Workout – Synergy Fitness Club Vestal NY, Category: Synergy Fitness Team on YouTube, Tags: Abs Workout, abs workout, battling ropes,

Related City: Vestal NY, Tags: abs workout, battling ropes, core training, rope battling, rope training, rope workout, unilateral workout, Abs Workout and Ab Training, Categories: Synergy Fitness Team on YouTube and Fitness Club.

Recommended pages or posts on “KO Complex” Rope Battling Workout: Fitness Myths Debunked #11 of 17

Watch “”KO Complex” Rope Battling Workout Vestal NY – Synergy” on YouTube

 

 

Free Trial