There are several ways you can progress any exercise, including:
- Speed of movement (faster waves)
- Range of movement (larger waves)
- Reduce base of support (standing on 1 leg)
- Plane of movement (linear to non-linear)
Reducing the base of support will challenge your balance, work your core and help develop stability in the lower the body.
Try these battle rope progressions.
- Feet together
- Split stance
- Supported single leg
- Single leg
Some exercises to include with these stances are.
- Double waves
- Alternating waves
- Parallel Lateral Waves
- Opposing Lateral Waves
- Outside Circles
- Inside Circles
