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)