Warmup
If you don’t have your own personal jump rope that you brought from home with you today, in the gym and available for use, skip the jump rope warmup and start the workout with 5 minutes of nonstop BEAST CRAWLS.
We sell jump ropes at a very affordable rate, or you can go pick one up at the dollar store; but it is required equipment, just like clean sneakers and workout clothes.
0:00 – 25:00
Instructor led Jump Rope drills
Instructor Mobility
3x (increase weight each round if possible)
1/1 Getup
3/3 Clean and Press/Windmill
5/5 Halos each direction
Skill
25:00 – 40:00
Toes to Bar progressions:
– Hollow on floor
– Hollow Hang
– Hanging Scap Retractions
– Hanging Knee Tuck from Hollow
– Supine PVC lat activation
– Supine PVC leg raise
– Strict Hanging Leg Raise
– Lay back (baby front lever)
– Swing
– Knees to Elbows
– Toes to Bar
40:00 – 55:00
Double Under progressions:
Basic bounce – feet together, straight line body position
Tuck Jumps – explode up, bring knees high
High bounce – same mechanics as basic bounce, same position, just more power
Hand speed – roll from your WRISTS, not your elbows or shoulders
Tuck Jump double under – single reps, jump and tuck, turn your wrists fast, reset and repeat
Penguin jumps – high bounce, tap your hands on your hips 2x at peak of jump
Single Under/Double under – basic bounce, then high bounce with rope passing 2x under your feet, then recover to basic bounce
Double Unders – string multiples together – go for small sets, 5-10 at a time
Notes:
– Stretch and/or foam roll your calves for at least 30 seconds between each skill progression
– Stop sooner than you think you should–we are trying to master a skill, not trash your calf muscles for the sake of cardio. Try not to jump for more than 30 seconds straight without taking a break.
– Anyone can benefit from these drills, even if they already have double unders mastered. Other options are working on underhand (reverse) jumps, try basic bounce and if that’s easy go for double unders. Triple unders and Crossover double unders are also challenging skills to master.***