Battle Rope Split Jack Waves

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The battle rope split jack waves workout primarily engages the legs, biceps, and shoulders.

The battle rope’s function is to provide resistance and increase intensity without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart, knees slightly bent, and hold the battle rope handles in each hand.
Begin by simultaneously jumping and splitting your legs apart, one foot forward and the other foot backward.
As you jump, raise your arms up and out to the sides, creating waves in the battle rope.
Quickly reverse the position of your legs, bringing the forward foot backward and the backward foot forward.
At the same time, lower your arms back down to the starting position, continuing to create waves in the battle rope.

Start with a wide stance and hold the battle rope handles at your sides.
Bend your knees and jump, simultaneously raising your arms to shoulder height.
As you land, quickly split your legs apart and slam the ropes down with force.
Engage your biceps by keeping your elbows close to your sides throughout the exercise.
Focus on engaging your shoulders by keeping them relaxed and pulling the ropes apart.
Remember to breathe throughout the movement, exhaling as you slam the ropes down.
For an added challenge, try alternating your legs with each jump to engage your legs more.