Alternating Inertia Wave
HingeunilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Aerobic and Anaerobic
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Instructions & Biomechanical Cues
1. Grab an inertia wave, or battle rope if you don't have one. 2. Start in a ""hinge"" position with your back leaning forward and knees slightly bent. Hold on to each end of the rope with both hands. 3. Walk backward so there is tension in the inertia wave, then pull your arms back and bend your elbows to lock your arms into place. Maintain this position. 4. Begin to alternate and wave the ropes up and down as fast as possible. Repeat for desired amount of reps.
