GoFit COMBAT ROPE Training Manual Download Page 6 | Manualshive

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6

Exercise Program

COMBAT ROPE

EXERCISE

(NR)

No Recovery

Move immediately to next exercise

(AR)

30 second Active Recovery

March in place, Jumping Jacks, Push-Ups,Mountain Climbers or Squat Jumps

Progression

— Increasing Program Intensity

1

- Duration

(i.e., 20 seconds to 30 seconds) — Muscular Endurance development

2

- Sets

(i.e., increase the number of sets performed) — Muscular Strength development

3

- Resistance

(i.e., shortening rope length to decrease resistance) — Muscular Power development

Customize your own program by adding the exercises of your choice,
or start with the progressive Combat Rope exercise programs included.

BEGINNER

•

INTERMEDIATE

• ADVANCED

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Summary of Contents for COMBAT ROPE

Page 1: ......

Page 2: ...rogram are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that ...

Page 3: ...threads before every use If you find any cuts or significantly loose threads discontinue use immediately When first attempting any exercise shown use caution while determining your physical limitations The Combat Rope could pose a strangulation hazard to children and pets therefore must NEVER be left unattended To avoid accidents uninstall and store the Combat Rope out of the reach of children whe...

Page 4: ...ate exercise clothing and footwear such as sneakers or exercise shoes The Combat Rope is not recommended for use during pregnancy MAINTENANCE AND CARE Clean the Combat Rope with mild soap and warm water Allow to fully dry before storing DO NOT store the Combat Rope outdoors DO NOT use abrasive or chemical cleaners Keep the Combat Rope out of direct sunlight The Combat Rope should not be placed any...

Page 5: ...COMBAT ROPE SET UP Anchor the GoFit Combat Rope by looping it around a weighted or permanently fixed object GoFit Kettlebell sold separately 5 ...

Page 6: ...Intensity 1 Duration i e 20 seconds to 30 seconds Muscular Endurance development 2 Sets i e increase the number of sets performed Muscular Strength development 3 Resistance i e shortening rope length to decrease resistance Muscular Power development Customize your own program by adding the exercises of your choice or start with the progressive Combat Rope exercise programs included BEGINNER INTERM...

Page 7: ...20 sec AR Double Arm Slams 1 15 20 sec 2min Wide Arm Slams 1 15 20 sec AR Narrow Arm Circles 1 15 20 sec AR Wide Arm Circles 1 15 20 sec 2min Bottle Openers 1 15 20 sec AR In Outs 1 15 20 sec AR Rope Flips 1 15 20 sec 2min Double Arm Alternating Reverse Lunge 1 15 20 sec AR Jumping Jacks 1 15 20 sec AR Double Slam Split Squat 1 15 20 sec 2min BEGINNER 2 3 x weekly AR 30 Second Active Recovery Marc...

Page 8: ...AR Wide Arm Alternating Wave Action 1 20 25 sec 2min Big Double Arm Up Downs 1 20 25 sec AR Small Double Arm Up Downs 1 20 25 sec AR Double Arm Slams 1 20 25 sec 2min Wide Arm Slams 1 20 25 sec AR Narrow Arm Circles 1 20 25 sec AR Wide Arm Circles 1 20 25 sec 2min Bottle Openers 1 20 25 sec AR In Outs 1 20 25 sec AR Rope Flips 1 20 25 sec 2min Double Arm Alternating Reverse Lunge 1 20 25 sec AR Ju...

Page 9: ...R Wide Arm Alternating Wave Action 1 20 30 sec 2min Big Double Arm Up Downs 1 20 30 sec AR Small Double Arm Up Downs 1 20 30 sec AR Double Arm Slams 1 20 30 sec 2min Wide Arm Slams 1 20 30 sec AR Narrow Arm Circles 1 20 30 sec AR Wide Arm Circles 1 20 30 sec 2min Bottle Openers 1 20 30 sec AR In Outs 1 20 30 sec AR Rope Flips 1 20 30 sec 2min Double Arm Alternating Reverse Lunge 1 20 30 sec AR Jum...

Page 10: ...CISE STEP ONE Stand with feet shoulder width apart and grip Combat Rope ends with both hands STEP TWO Alternating move arms in an up and down motion Arm movement should begin at waist and end above your head Rope action should look like a radio wave with undulating peaks and valleys 10 ...

Page 11: ...idth apart and grip Combat Rope ends with both hands Elbows should be locked to your side STEP TWO Alternating move arms in an up and down motion with elbows locked to your side Arm movement should be 8 to 12 inches in a quick repeating motion Rope action should look like a FAST radio wave with QUICK undulating peaks and valleys ...

Page 12: ... Rope ends with both hands arms slightly wider than shoulders STEP TWO Keeping rope wider than your shoulders alternate arms in an up and down motion Arm movement should begin at waist and end above your head Rope action should look like a radio wave with undulating peaks and valleys EXAMPLE VIDEO Scan with QR Reader App ...

Page 13: ...e ends with both hands palms together STEP TWO With palms facing in move arms together in an up and down motion Arm movement should begin below your waist and end above your head Rope action should look like a radio wave with big undulating peaks and valleys 13 Big Powerful Movements EXAMPLE VIDEO Scan with QR Reader App ...

Page 14: ...pe ends with both hands palms together Elbows should be locked to your side STEP TWO Move arms in a QUICK up and down motion with elbows locked to your side Arm movement should be 8 to 12 inches in a quick repeating motion Rope action should look like a FAST radio wave with SHORT undulating peaks and valleys EXAMPLE VIDEO Scan with QR Reader App ...

Page 15: ...and knees bent Grip Combat Rope ends with both hands palms facing down STEP TWO While driving your body upward thrust the rope above your head in a powerful movement and then slam the rope back to the ground EXAMPLE VIDEO Scan with QR Reader App COMBAT ROPE EXERCISE ...

Page 16: ...h feet shoulder width apart Grip Combat Rope ends with both hands arms held out wide STEP TWO Keeping arms wide drive your body upward thrust the rope above your head in a powerful movement and then slam the rope back to the ground EXAMPLE VIDEO Scan with QR Reader App ...

Page 17: ... Combat Rope ends with both hands arms held at sides STEP TWO Keeping elbows bent rotate arms in a circular motion Rope action should be in an egg beater motion Reverse arm rotation every other set This exercise can be done with both arms or as a single arm exercise EXAMPLE VIDEO Scan with QR Reader App ...

Page 18: ... a single arm exercise STEP ONE Stand knees bent with feet shoulder width apart Grip Combat Rope ends with both hands arms held wide out away from your sides STEP TWO Maintaining a wide posture rotate arms in a circular motion with elbows bent Rope action should be in an egg beater motion Reverse arm rotation every other set ...

Page 19: ...E GRIP Elbows should be locked to your side STEP TWO Maintaining reverse grip alternate arm movement in an up and down motion with elbows locked to your side Arm movement should be 8 to 12 inches in a quick repeating motion Rope action should look like a FAST radio wave with QUICK undulating peaks and valleys You will really feel this in your forearms and biceps ...

Page 20: ... with feet shoulder width apart Grip Combat Rope ends with both hands arms held in front of body STEP TWO Keeping arms extended in front of your body move the rope in a horizontal in and out motion This will be very similar to a chest fly motion Rope action will be undulating in an in out motion ...

Page 21: ...lder width apart and knees bent Grip Combat Rope ends with both hands on the same side palms facing down STEP TWO While driving your body upward thrust the rope above your head in a powerful movement and then slam the rope back to the ground on the opposite side Repeat going back the opposite direction ...

Page 22: ... motion Arm movement should begin at waist and end above your head Rope action should look like a radio wave with undulating peaks and valleys STEP THREE While keeping rope moving step backwards with your right leg into a reverse lunge position Chest should be up and your left knee should be over your left foot Drive back to the starting position and then repeat stepping back into the lunge positi...

Page 23: ...cks 23 STEP ONE Stand knees bent with feet together Grip Combat Rope ends with both hands arms held slightly in front of body STEP TWO Hold rope while doing a standard jumping jack motion Arms are up and out feet out and then feet back together and arms back to your side ...

Page 24: ... COMBAT ROPE EXERCISE 24 STEP ONE Start with Combat Rope in both hands held at sides with knees bent STEP TWO Jump upwards while driving rope up over your head STEP THREE Land in a split squat position with right knee in front and left leg back Exercise continues to Page 25 ...

Page 25: ...COMBAT ROPE EXERCISE Double Slam Split Squat Continued 25 STEP FOUR Jump upwards from split squat position drive rope upwards STEP FIVE Land with opposite leg Left Knee in front and repeat ...

Page 26: ... the manner shown illustrated described Anyone under the age of 18 should have constant adult supervision Always read all warnings and instructions before use Always use proper techniques and common sense when exercising Before each use check your equipment thoroughly for any signs of damage defect or wear If any is found discontinue use immediately and contact GoFit for assistance This product is...

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