tilted slightly forward. Cadence: SLOW Count: 1. Squat and touch the ground, between the legs, with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides. 2. Squat and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides. 3. Repeat count 1. 4. Repeat count 2 and return to the starting position. Figure 9-21. Alternate-staggered squat jump EXERCISE 3: PULL-UP Purpose: This exercise develops the ability to pull the body upward while hanging (Figure 9-26). Starting Position: Extended hang using the overhand grip. Cadence: MODERATE Count: 1. Keeping the body straight and pull upward with the arms until the chin is above the bar. 2. Return to the starting position. Figure 9-26. Pull-up EXERCISE 5: ALTERNATING GRIP PULL-UP Purpose: This exercise develops the muscles used to pull the body upward while using an alternating grip (Figure 9-28). Starting Position: Extended hang using the alternating grip, left or right. Cadence: MODERATE Count: 1. Keep the body straight, pull upward, allowing the head to move to the left or right side of the bar, and touch the left or right shoulder to the bar. 2. Return to the starting position. Figure 9-28. Alternating grip pull-up EXERCISE 4: LEG TUCK Purpose: This exercise develops the abdominal, hip flexor, and grip strength essential to climbing a rope (Figure 9-27). Starting Position: Extended hang using the alternating grip, left or right. Cadence: SLOW Count: 1. Pull up with the arms and raise the knees toward the chest until the elbows touch the thighs just
tilted slightly forward. Cadence: SLOW Count: 1. Squat and touch the ground, between the legs, with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides. 2. Squat and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides. 3. Repeat count 1. 4. Repeat count 2 and return to the starting position. Figure 9-21. Alternate-staggered squat jump EXERCISE 3: PULL-UP Purpose: This exercise develops the ability to pull the body upward while hanging (Figure 9-26). Starting Position: Extended hang using the overhand grip. Cadence: MODERATE Count: 1. Keeping the body straight and pull upward with the arms until the chin is above the bar. 2. Return to the starting position. Figure 9-26. Pull-up EXERCISE 5: ALTERNATING GRIP PULL-UP Purpose: This exercise develops the muscles used to pull the body upward while using an alternating grip (Figure 9-28). Starting Position: Extended hang using the alternating grip, left or right. Cadence: MODERATE Count: 1. Keep the body straight, pull upward, allowing the head to move to the left or right side of the bar, and touch the left or right shoulder to the bar. 2. Return to the starting position. Figure 9-28. Alternating grip pull-up EXERCISE 4: LEG TUCK Purpose: This exercise develops the abdominal, hip flexor, and grip strength essential to climbing a rope (Figure 9-27). Starting Position: Extended hang using the alternating grip, left or right. Cadence: SLOW Count: 1. Pull up with the arms and raise the knees toward the chest until the elbows touch the thighs just
PT%20Exercises.docx