Battle Rope Alternating-Wave Side Lunge

How to perform it

Step-by-step instructions

1. 01Stand facing the rope anchor with one end in each hand and enough room to step sideways.
2. 02Create small alternating waves with soft elbows and a braced trunk.
3. 03Step one foot wide to the side, sit the hips back over that leg, and keep the other leg long.
4. 04Push through the stepping foot to return to center without interrupting the waves.
5. 05Alternate sides for the prescribed repetitions while keeping each foot flat and each knee aligned.