The Rope Bridge
(th? r?p brij\)
1. Rope over head… single rope under foot…must cross within two minutes
2. Sludge straps
An extremely effective exercise to incorporate both upper body and core strength is the classic pull up. It’s one of the “must do” exercises no matter your fitness level. The pull up (or chin up) will unknowingly increase your balance by building your core. This will potentially guide you from one point of dry land to the other without making a big splash.
1. Stand below the bar with your feet shoulder width apart.
2. Jump up and grip the bar with an overhand grip.
3. Bend your knees & cross your ankles for a balanced position.
4. Pull yourself up so your chin is level with the bar.
5. Lower yourself so your elbows are straight.
6. Repeat the movement without touching the floor.
You should move through the entire exercise in a slow and
controlled motion. If your form deteriorates, it’s time to stop and take a rest or you may risk injury. If you can’t do one full pull up yet, don’t be discouraged- there are several ways to build up your strength so you can start doing pull ups.
MACHICNE ASSISTED PULL UP
Begin by using a pull up assist machine. You’ll have to go to a gym for this, but it’s a good ways to start developing the strength required for the pull up.
Have a trainer, coach or spotter “assist” you. Keep your knees bent and ankles crossed. Your partner will provide a gentle lift while gripping the tops of your feet. This small assist helps offset your weight as you pull up.
STATIC PULL UPS
Use a box or step to lift yourself into the pull up “finish” position and hold your chin at bar level for as long as you can. This will build your upper body strength over time.