Wise Man Daily April 2018

Handshake Grip: In order to use this grip you’ll need to hold your ropes the same way you’d
hold someone’s hand when shaking hands with them. Keep your palms facing inwards.
Overhand Grip: To use this grip, hold your ropes with your palms facing down.
Instructions: You’ll need to complete 10 reps of each one of these exercises for 2 to 3
rounds. Don’t rest very long between each rep - no more than 20 seconds at most. If you’d
like an added challenge then you can throw in a 30-second plank for an active recovery.
You can also throw in variations such as side planks, planks and shoulder taps, and whatever
else you may need. Upon completing the following circuit, rest for no longer than 2
minutes and then go through the circuit again.
1
ALTERNATING WAVES
Instructions: You’ll want to get into
a squat position - dropping your backside
as close to the ground while still maintaining
your footing - and then lean your upper
body forward a tiny bit. Use either hand
with a handshake-style grip. Alternate motions
to make waves; if the ripples don’t run
all the way to the anchor point then you aren’t
doing it right. According to Hopkins,
it’s important to make small, quick waves
rather than powerful, slow ones. How
Many: Perform 10 reps (right to left is a
single rep).
2
JUMPING JACKS
Instructions: Grab one rope with
each of your hands using an overhand-style
grip. According to Hopkins, it’s important
to step a bit closer to your anchor so your
ropes have some slack. When you have
enough slack, simply do normal jumping
jacks. How Many: Perform 10 reps.
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April 2018 113