Presenting “Genesis Exercise Library”. The most extensive online exercise library in the country. Over 145 exercises using the powerful & versatile Battling Ropes. No complicated explanations. No technical details. Just basic exercise movement in the simplest manner for people of all levels and age groups.
Curriculum
- 5 Sections
- 146 Lessons
- 13 Weeks
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- WAVE SYSTEM56
- 1.01-LEG ALTERNATE WAVES UNDERHAND GRIP1 Minute
- 1.1FIGURE OF 8 WAVES1 Minute
- 1.2SEATED SPLIT WAVES (UNDERHAND GRIP)1 Minute
- 1.3STANDING DIAGONAL CHOPS1 Minute
- 1.4SEATED SPLIT WAVES (OVERHAND GRIP)1 Minute
- 1.5HALF-KNEELING DIAGONAL CHOPS1 Minute
- 1.6HALF-KNEELING IN & OUT WAVES1 Minute
- 1.7SEATED SPLIT UP _ DOWN WAVES1 Minute
- 1.8SQUAT HOLDS ALTERNATE WAVES (OVERHAND GRIP)1 Minute
- 1.9HALF-KNEELING OUTWARD CIRCLES1 Minute
- 1.10SEATED ANTI-ROTATION1 Minute
- 1.11HALF-KNEELING UP _ DOWN WAVES (OVERHAND GRIP)1 Minute
- 1.12HALF-KNEELING ALTERNATE WAVES – OVERHAND GRIP1 Minute
- 1.13SEATED ALTERNATE WAVES1 Minute
- 1.14HALF-KNEELING ALTERNATE WAVES – UNDERHAND GRIP1 Minute
- 1.15KNEELING INWARD CIRCLE1 Minute
- 1.16SEATED FEET ELEVATED ALTERNATE WAVES1 Minute
- 1.17KNEELING OUTWARD CIRCLE1 Minute
- 1.18KNEELING UP _ DOWN WAVES (UNDERHAND GRIP)1 Minute
- 1.19SEATED FEET ELEVATED DOUBLE WAVES1 Minute
- 1.20– KNEELING ALTERNATE WAVES (OVERHAND GRIP)1 Minute
- 1.21KNEELING FIGURE OF 8 WAVES1 Minute
- 1.22FIGURE OF 8 WAVES1 Minute
- 1.23KNEELING ALTERNATE WAVES (UNDERHAND GRIP)1 Minute
- 1.24SQUAT HOLD DRUM WAVES (UNDERHAND GRIP)1 Minute
- 1.25CRAZY ARMS (UNDERHAND GRIP)1 Minute
- 1.26SQUAT HOLD DRUM WAVES (OVERHAND GRIP)1 Minute
- 1.27HIP TOSS1 Minute
- 1.28CRAZY ARMS (OVERHAND GRIP)1 Minute
- 1.29SQUAT HOLDS ALTERNATE WAVES (UNDERHAND GRIP)1 Minute
- 1.30INWARD CIRCLES1 Minute
- 1.32OUTWARD CIRCLES1 Minute
- 1.33IN AND OUT WAVES1 Minute
- 1.34LOW PLANK WAVES1 Minute
- 1.35SIDE TO SIDE DOUBLE ARM WAVES (OVERHAND GRIP)1 Minute
- 1.36SIDE TO SIDE DOUBLE ARM WAVES (UNDERHAND GRIP1 Minute
- 1.37HIGH PLANK WAVES1 Minute
- 1.38SIDE TO SIDE WAVES1 Minute
- 1.39REVERSE IN _ OUT WAVES1 Minute
- 1.40LATERAL HIGH PLANK WAVES1 Minute
- 1.41UP _ DOWN WAVES (OVERHAND WAVES)1 Minute
- 1.42IN _ OUT WAVES1 Minute
- 1.43STANDING TRUNK ROTATIONS1 Minute
- 1.44UP _ DOWN WAVES (UNDERHAND GRIP)1 Minute
- 1.45ROTATIONAL WAVES1 Minute
- 1.46KNEELING TRUNK ROTATIONS1 Minute
- 1.47ONE ARM ALTERNATE WAVE (OVERHAND GRIP)1 Minute
- 1.481-LEG UP _ DOWN WAVES (OVERHAND GRIP)1 Minute
- 1.49KNEELING SNAKES1 Minute
- 1.50ONE ARM ALTERNATE WAVE (UNDERHAND GRIP)1 Minute
- 1.511-LEG UP _ DOWN WAVES (UNDERHAND GRIP)1 Minute
- 1.52BENT OVER LATERAL RAISES1 Minute
- 1.53ALTERNATING WAVES (OVERHAND GRIP)1 Minute
- 1.541-LEG ALTERNATE WAVES (OVERHAND GRIP)1 Minute
- 1.55BENT OVER Y RAISE1 Minute
- 1.56ALTERNATING WAVES (UNDERHAND GRIP)1 Minute
- THE POLE SYSTEM19
- 2.0PLANK PULL FORWARD1 Minute
- 2.1STANDING FORWARD PULL1 Minute
- 2.2STANDING BACKWARD PULL1 Minute
- 2.3STANDING SIDE PULL1 Minute
- 2.4SEATED OVER THE SHOULDER PULL1 Minute
- 2.5KNEELING OVER THE SHOULDER PULL1 Minute
- 2.6KNEELING BACKWARD PULL1 Minute
- 2.7SUPINE_LYING ROPE CLIMB1 Minute
- 2.8SUPINE_LYING PULLUP1 Minute
- 2.9PLANK PULL BACKWARD1 Minute
- 2.10PLANK PULL SIDEWAYS INSIDE ARM1 Minute
- 2.11PLANK PULL SIDEWAYS OUTSIDE ARM1 Minute
- 2.12ONE LEG PLANK PULL BACKWARD1 Minute
- 2.13ONE LEG PLANK PULL FORWARD1 Minute
- 2.14ONE LEG PLANK PULL SIDEWAYS – OUTSIDE ARM1 Minute
- 2.15ONE LEG PLANK PULL SIDEWAYS – INSIDE ARM1 Minute
- 2.16SIDE PLANK PULLDOWN1 Minute
- 2.17SIDE PLANK PULLUP1 Minute
- 2.18STANDING TRICEPS BURNER1 Minute
- MOVEMENT DRILLS34
- 3.0REVERSE LUNGE ALTERNATE WAVES1 Minute
- 3.1BURPEE WITH SLAMS1 Minute
- 3.2UP _ DOWN SQUAT WITH ALTERNATE WAVES1 Minute
- 3.3KNEELING TO STANDING WAVES1 Minute
- 3.4SINGLE ARM CIRCLES1 Minute
- 3.5UP _ DOWN SQUATS WITH OUTWARD CIRCLE1 Minute
- 3.6RUN IN THE PLACE WITH ALTERNATE WAVES1 Minute
- 3.7SUMO WALK ALTERNATE WAVES1 Minute
- 3.8SPLIT SQUAT DOUBLE ARM ANTI-ROTATION WAVES1 Minute
- 3.9ANTERIOR LUNGE UP _ DOWN WAVES1 Minute
- 3.10SINGLE ARM WAVE FACING SIDEWAYS WITH REVERSE LUNGE1 Minute
- 3.11– FORWARD LUNGE ALTERNATE WAVES1 Minute
- 3.12FOOT FIRE ALTERNATE WAVES1 Minute
- 3.13CROSSOVER LUNGE ALTERNATE WAVES1 Minute
- 3.14SWITCH FEET SLAMS1 Minute
- 3.15SIDE LUNGES WITH ALTERNATE WAVES1 Minute
- 3.16SINGLE ARM WAVES FACING SIDEWAYS WITH SPRINT IN PLACE1 Minute
- 3.17JUMPING JACKS1 Minute
- 3.18SIDE SHUTTLE WITH ALTERNATE WAVES1 Minute
- 3.19SINGLE ARM WAVES FACING SIDEWAYS WITH SQUATS1 Minute
- 3.20SPLIT SQUAT CHOPS1 Minute
- 3.21SHUTTLE WAVES1 Minute
- 3.22PLYO LUNGE WAVES1 Minute
- 3.23SWITCH FEET SIDE ROPES1 Minute
- 3.24HOP WAVES1 Minute
- 3.25SWITCH FEET SIDE ROPES1 Minute
- 3.26PUSH-PULL WAVES1 Minute
- 3.27TOUCHBACK WITH ALTERNATE WAVES1 Minute
- 3.28SINGLE ARM FACING SIDEWAYS WITH SPLIT SQUAT1 Minute
- 3.29SPLIT JACKS1 Minute
- 3.30SPLIT JUMPS WITH DOUBLE ARM WAVES1 Minute
- 3.31ANTERIOR LUNGE ALTERNATE WAVES1 Minute
- 3.32LATERAL HOP _ SLAMS1 Minute
- 3.33DROP SQUAT WAVES1 Minute
- POWER MOVEMENTS18
- 4.0JUMP SLAMS1 Minute
- 4.1POWER SLAM1 Minute
- 4.2– ROPE HOOK1 Minute
- 4.3RAINBOW WITH LUNGES1 Minute
- 4.4OVERHAND TSUNAMI1 Minute
- 4.5SINGLE LEG OVERHAND TSUNAMI1 Minute
- 4.6SINGLE LEG UNDERHAND TSUNAMI1 Minute
- 4.7SPLIT STANCE UNDERHAND TSUNAMI1 Minute
- 4.8SPLIT STANCE OVERHAND TSUNAMI1 Minute
- 4.9UNDERHAND TSUNAMI1 Minute
- 4.10SIDEWINDER1 Minute
- 4.11RAINBOW TSUNAMI1 Minute
- 4.12ROPE ALTERNATE UPPER CUTS1 Minute
- 4.13KNEELING ULTIMATE WARRIOR1 Minute
- 4.14ULTIMATE WARRIOR1 Minute
- 4.15SINGLE ARM SIDE SLAMS1 Minute
- 4.16SINGLE ARM ALTERNATE SLAMS1 Minute
- 4.17KNEELING POWER SLAM1 Minute
- PUSH_PULL STRENGTH TRAINING19
- 5.0SUPINE_LYING FLOOR CHEST PRESS1 Minute
- 5.1SPLIT SQUAT CHEST PRESS1 Minute
- 5.2SQUAT SIDE PRESS1 Minute
- 5.3STANDING OVERHEAD PRESS1 Minute
- 5.4SQUAT CHEST PRESS1 Minute
- 5.5SPLIT SQUAT SIDE PRESS1 Minute
- 5.6KNEELING OVERHEAD PRESS1 Minute
- 5.7SQUAT ALTERNATE PRESS1 Minute
- 5.8KNEELING CHEST PRESS1 Minute
- 5.9SPLIT SQUAT ALTERNATE PRESS1 Minute
- 5.10SQUAT OVERHEAD PRESS1 Minute
- 5.11STANDING CHEST PRESS1 Minute
- 5.12STANDING OVERHEAD PRESS1 Minute
- 5.13STANDING ALTERNATE PRESS1 Minute
- 5.14KNEELING OVERHEAD PRESS1 Minute
- 5.15SUPINE_LYING FLOOR CHEST FLYE1 Minute
- 5.16ALTERNATE SUPINE_LYING CHEST PRESS1 Minute
- 5.17SPLIT SQUAT OVERHEAD PRESS1 Minute
- 5.18KNEELING ALTERNATE PRESS1 Minute
