Adiletix - Battle Rope Plank Waves

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Battle Rope Plank Waves

1 - Anchor a battle rope securely in front of you and place the rope ends on the floor within reach.
2 - Set up in a high plank position facing the anchor point, with your feet slightly wider than hip-width for stability.
3 - Grip one rope end in each hand while keeping your wrists stacked under your shoulders and your body in a straight line from head to heels.
4 - Brace your core, squeeze your glutes, and avoid letting your hips rotate or sag.
5 - Create alternating waves by rapidly lifting and lowering one rope at a time while maintaining the plank position.
6 - Keep the movement controlled through your shoulders and arms while minimizing torso movement.
7 - Continue for the prescribed duration, then lower your knees to the floor before releasing the ropes.

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