Functional Training Manual

Your guide on how to use Aqua Bags, Slosh
Balls, wall/dead balls, ropes and Torsonators to

deliver maximum results for your clients.
Introduction
Contents
Introduction:............................................10
Full Body Exercises:.................................55
Safety Guidelines:.............................................. 11
Twisting Movements:........................................ 55
How to Use This Manual:.................................. 12
Carrying / Gait Movements:............................ 55
What is Functional Training?............................ 13
Carrying Drills / Gait Movements:.................... 55
Training Isolation VS Movement Patterns:....... 13
Power Ropes:..................................................... 58
Why Use Functional Equipment?..................... 14
Rope Exercises:.................................................. 58
Who is Functional Equipment Suitable For?..... 14
Functional Equipment Programs:..................... 60
What are Aquabags?....................................... 15
Conditioning programs..................................... 60
What are Wall and Dead Balls?....................... 16
Circuits.....................................................60
About Ropes:..................................................... 17
3 Exercise Circuits.............................................. 60
Power Ropes:............................................17
Strength Programs:............................................ 63
Climbing Ropes:......................................18
Putting it all together......................................... 64
How to Apply Functional Equipment to Specific

Movement Patterns:.......................................... 19
Lower Body Exercises:.............................19

Squatting / Knee Dominant Movements:........ 19
Dead-lift / Hip Dominant Movements:............. 19
Lunge Movements:........................................... 19
Squatting / Knee Dominant Movements:........ 20
Dead-lift / Hip Dominant Movements:............. 22
Lunge Movements:........................................... 24
Upper Body Exercises:.............................26

Vertical + Horizontal Pulling Movements:........ 26
Full Body Pulling Movements:.......................... 26
Full Body Pressing Movements:........................ 26
Vertical Pulling Movements:............................. 27
The purpose of this workshop manual is for

it to be used as an ongoing reference when
implementing functional equipment. This
workshop caters for fitness professionals
and enthusiasts who want to gain a thorough
understanding on the fundamental principles
and movements using functional training
equipment. This workshop will also teach
each participant how to safely and effectively
integrate functional training equipment into a
balanced training program.
The aims of this workshop are to:
Teach you how to use Aqua Bags, Slosh Balls, wall/dead
balls, ropes and torsonators safely and effectively.
Build understanding of when to apply appropriate
functional equipment to specific exercises and movement
patterns.
Teach you a variety of movements that will ensure all
training sessions are balanced, effective and progressively
challenging.
Teach you how to train the body more effectively for
everyday life or sports.
Teach you how to more effectively improve functional
strength and conditioning (fitness).
Provide you with sample training programs and protocols.
Exercises utilizing the functional equipment outlined in this
workshop are easy to learn and very effective in their purpose.
However particular focus should be paid towards refining and
perfecting each movement, without compromising technique
for intensity. Always concentrate on correct alignment and
breathing patterns and correct tension for each movement.
Rope Climbing Progressions:............................. 27

Horizontal Pulling Movements:......................... 36
Rope Rowing:...........................................38
Full Body Pulling Movements:.......................... 42
Vertical Pressing Movements:........................... 47
Horizontal Pressing Movements:....................... 48
Full Body Pressing Movements:........................ 50
2 | Functional equipment essentials Workshop manual
Functional equipment essentials Workshop manual | 3
Safety guidelines
Always pay attention to your form when performing exercises. Stop any exercise when your technique breaks down.
This will dramatically reduce the chance of injury.
Always build load and intensity progressively when using functional equipment.
If any given exercises induces pain STOP! This will only cause your body to move in a compensatory way,
which will negatively impact long-term movement and performance. Seek professional advice if pain continues.
Execute correct breathing technique to pressurize your diaphragm whenever your core complex is loaded,
or about to be loaded.
In the event functional equipment is used when training outdoors, do not train whilst facing the sun.
Pay close attention to your surroundings. Ensure the surface is not slippery or uneven.
Ensure that equipment is used away from potentially harmful objects.
Always wear appropriate footwear when training.
How to use this manual

This manual covers the basic functional movement patterns to develop balanced training programs, and describes how to apply
them with different functional equipment. This will allow you to select the most appropriate piece of equipment for each movement
to more effectively deliver your clients training goal.
In this manual youll learn how to effectively use the following functional training equipment:
Aqua Bags
Wall and dead balls
Slosh Balls
Ropes
Torsonators
The basic movement patterns that will be covered are:

Squat
Push
Deadlift
Pull
Twist
Each of these movements uses a huge number of muscles and joints. Even if you use a simple view of the squat there is a lot
going on there is dori/plantar flexion at the ankle, flexion/extension of the knee and hip, while the core and back are required to
stabilise both the spine and the piece of equipment being used.
Use the legend below to help choose the best exercise and tool for your desired training effect.
XXX = Very effective
X = Effective
N/A = Not applicable
What is
functional
training?
Why use
functional
equipment?
The term functional training is becoming more widely used

within the fitness industry. However the term functional
often gets misused. Squatting on top of a fit ball has often
been communicated as functional training. Lets get things
straight this is no more than a specific skill / circus trick. This
is not an example of functional training as it has little carryover
to movement patterns that are required for everyday activities
and sports. The simple definition of functional training / fitness
is; training that engages the body to move more effectively as
a synergistic unit. The purpose of functional training is to train
the body as a whole structure the way its designed to be
used.
Diverse applications
Training
isolation vs.
movement
patterns
Portability
There are times, such as during rehab, when its important

to go back to the basics and isolate muscles. However to
promote more effective movement and balanced training,
there is more benefit to performing exercises in functional
movement patterns than isolation exercises. Take, for example,
the leg extension versus a squat:
The leg extension (leg/hip extension isolation): works your
quadriceps hard in a manner that doesnt apply to movement
required for sports or day-to-day activities.
The sandbag front squat (squatting movement pattern):
engages quadriceps more powerfully, whilst training the body
to more effectively integrate the hips and knees. In addition
to the hips being more effectively engaged, all core and
upper body muscles are forced to stabilise while holding the
sandbag.
Put simply training the body using exercises in functional
movement patterns delivers:
The functional equipment outlined in this workshop is very

effective, due to its ability to manipulate force and maximise
the potential of many traditional movements. The equipment
used in this workshop is also very adaptable and can be
used effectively across a variety of planes of motion, which
are difficult to train with other equipment. There are almost
limitless options available to you in implementing the outlined
functional equipment into your training regime(s). Functional
equipment builds functional strength throughout your whole
body, and can help to improve resilience to injury.
The functional training equipment outlined in this workshop
packs a serious punch. It has the ability to train someone to
elite strength levels, whilst taking up very little space. Using
functional equipment means you have the ability to train
anywhere, anytime, any movement and at any intensity.
Who is
functional
equipment
suitable for?
The functional equipment outlined in this workshop is
effectively used to improve acceleration and power amongst a
wide range of sporting teams. The use of functional equipment
is also becoming increasingly popular amongst mixed martial
artists, due to the equipments adaptability throughout a range
of unconventional movement patterns.
Functional equipment is also suitable for use amongst the
general population when specific attention is paid towards
tempo and technique.
1. A more effective training outcome (compared to regular

gym / machine based training), with less exercises, in less
time.
2. Teaches the body to move as a unit, which improves
performance in real world activities and sports.
What are
Aqua Bags?
What are wall

and dead balls?
The Aqua Bag is a fun, easy to use, versatile

and portable piece of equipment, making it
perfect for home gyms, personal trainers and
those who travel a lot.
Dead balls are rubber balls filled with iron

sand. The flexibility of the rubber outer
combined with the iron sand means that the
dead ball is readily deformed and doesnt
bounce easily its like a cross between a
medicine ball and a sandbag.
As the name suggests, the Aqua Bag is filled with water. This
means that when you lift the Aqua Bag the water moves,
making the Aqua Bag unstable and deceptively difficult to
control. The instability of the Aqua Bag forces all of your
stabilising muscles, including core and rotator cuff, to work
overtime.
The design of the Aqua Bag also makes it great for performing
movements such as Olympic lifts to develop explosive power,
but it is much easier, safer and more comfortable to use for the
average person.
About ropes:
Power Ropes
Climbing ropes
Power Ropes are a deceptively simple piece of

training equipment. They are 15m long and are
available in a range of styles.
Like Power Ropes, climbing ropes are also

very simple in their design. Although simple,
climbing ropes are a very effective piece of
functional training equipment. Climbing ropes
are generally made from a material called sisal
and come in a range of different thicknesses
and lengths.
Benefits:
Dead balls lend themselves to a range of unconventional
movement patterns. This allows the user to strengthen and
train the body to move more athletically.
Benefits:
For upper body endurance it is difficult to match Power Ropes
for effectiveness. They are very unique in the way they train the
body compared to other functional equipment. Ropes are best
used in a series of wave patterns. The idea is to keep the ropes
moving once you slow down you lose momentum making
the exercise very mentally and physically challenging.
Benefits
In an Aqua Bag the water is always moving and it becomes
unpredictable causing a chain reaction through your body
that randomly stimulates different muscles to help stabilize the
bag during each movement. Small changes in how you move
the bag can result in drastic changes of force throughout your
body.
This provides unique benefits:

When used correctly (as demonstrated in this workshop) the
Aqua Bag is a great injury prevention tool.
The unstable nature of the Aqua Bag helps strengthen
your body in planes of movement that are not commonly
stimulated with traditional resistance equipment. The Aqua
Bag will therefore strengthen your weak links.
The Aqua Bag is a great tool to improve stability as it
acts upon you rather than you upon it (meaning it reacts
harmoniously to your movement).
The unique benefits of using dead balls

include:
Power and speed development, through unique exercises
such as slams.
Cardiovascular and muscular endurance through all planes
of movement.
Can be used to train the body to absorb force imposed by
an external object more effectively. This is very effective for
athletes engaging in team sports such as rugby, AFL, etc.
When implemented into an effective training

regime, Power Ropes provide the following
benefits:
Power Ropes give you an intense upper body strength and
endurance workout.
Power Ropes are easy to learn.
Benefits:
Climbing ropes are one of the best ways to improve upper
body pulling and grip strength. They can be used in a range of
different ways suitable for the beginner to the elite.
Other benefits provided by climbing ropes are

as follows:
Builds high levels of relative upper body pulling strength in a
more unilateral fashion when compared to regular pull-ups.
Builds very high levels of cardiovascular endurance.
The unilateral nature if rope climbing places a higher amount

of tension on the upper body pulling musculature, which
makes climbing ropes very effective for improving tendon
and ligament strength.
They are an effective core strengthening and grip endurance

tool. This is essential for mixed martial artists.
Strengthens grip more completely compared to using pullup bars.
Lower levels of eccentric contraction, which make Power

Ropes a very effective tool to speed recovery from strength
training.
Movements can be progressed / regressed to suit beginners

to elite athletes. Gymnasts have used climbing ropes for
many years to boost upper body strength. The specific
grip demands of ropes also provide significant benefit to
Brazilian Jiu-jitsu martial artists.
No impact and even beginners can pick up the motion

quickly and get a fantastic workout in minutes.
Unique range of movements and patterns can be

implemented, providing unique training effects.
You can use it on its own for conventional exercises, or in

contrast with conventional exercises. Contrast training is a
great way to develop multiple attributes (attributes such as
strength, power and stability).
How to apply
functional
equipment
to specific
movement
patterns
Lower body exercises
This section outlines how the following key lower body
movement patterns can be applied to various functional
implements.
Squatting / knee-dominant movements

Squatting movements are sometime referred to as lower
body push or knee-dominant exercises. Squatting is
a great movement for your whole body. Squats not only
strengthen the legs and hip, they also effectively train the
core and upper body in an isometric manner. During the
squat the hip and knee changes angles at a similar rate.
If you have the mobility this should result in the hips and
knees being parallel, or the hips below the knees.
Deadlift / hip-dominant movements

The deadlift can sometimes be referred to as a lower body
pull or hip-dominate exercise. The deadlift is another
fantastic exercise to engage the whole body. Teaching
someone good lumbo-pelvic control and lift mechanics is a
great skill for life and will help them avoid injures. A hipdominant exercise requires a larger range of motion at the
hip compared to the knee and ankle.
Lunge movements
The lunge is an excellent exercise that trains each leg in an
independent manner. The lunge can also be referred to as
a unilateral exercise. Correct lunge technique combined
with appropriate equipment selection will help address
imbalances and build a functional lower body. The lunge is
generally considered a knee-dominant exercise. However
the demands will differ with each type and the step length.
For example:
Shorter steps require more recruitment of the quadriceps
Longer steps require more recruitment of the hamstrings.
Other programming considerations:
A back lunge requires more recruitment of the
glutes / muscles around the hip
A forward lunge requires more recruitment of the
quads / muscles around the knee
A lateral lunge recruits more recruitment of the adductors
+ hamstrings / muscles around the knees + hips.
Squatting/knee-dominant
movements
Squatting movements are sometimes referred to as lower body push or knee-dominant exercises. Squatting is a great
movement for your whole body. Squats not only strengthen the legs and hip, they also effectively train the core and upper body
in an isometric manner. During the squat the hip and knee change angles at a similar rate. If you have the mobility this should
result in the hips and knees being parallel, or the hips below the knees.
Builds lower body and core strength

Overhead squat builds whole body mobility
Jump squats are a great power exercise
Muscle groups targeted

Quads
Glutes
Hamstrings
Calves
Squat + Variations
Front squat
Purpose
Core complex
Back squat
Jump squat
Setup
Find your optimal squat stance; you can squat down as low as you can, then shuffle your feet around until both heels are on the
floor.
Stand up with neutral spine and eyes forward.
1. Hold tool at the front of the body with elbows up refer to image.
2. Place tool on the traps not on neck, extend the mid back to bring chest up refer to image back squat.
3. Cradle the tool in your arms by flexing your elbows.
4. Starting from the ground, pull the tool into your body and keep your chest up / proud like a lion.
5. Place tool over one shoulder and control it with your arms.
6. Lock out arms overhead and ensure the tool is under control at the top.
Zercher
Shoulder squat
Overhead squat
Execution
Inhale and begin the squat by hinging at the hips, pushing your butt back.
Continue to pull yourself down into a deep squat using your hip flexors.
Make sure you keep your chest up and eyes forward at all times to maintain good posture throughout the movement.
Stand back up, pushing through your heels and exhale through the top part of the upwards movement.
Drive hard through your heels as you stand up, coming on to your toes and leaving the ground.
Teaching points
Only go through a range of motion that is comfortable for you.
Make sure that your knees track in line with your toes throughout the movement.
Really push through the heels on the way up to activate glutes and quads.
Common mistakes / corrections

Flexing through the spine. To correct this, cue to keep the chest forward and imagine a broomstick along the length of the
spine.
Knees bowing in. To correct this, cue to push the knees out in line with the toes (if this doesnt help, glute and VMO activation
exercises may be required before squatting).
Exercises / tools
Aqua Bag / sandbag
Slosh Ball
Wall / dead ball
Front squat
XXX
XXX
XXX
Coming up onto the toes. To correct this, ensure you have found the optimal foot position and cue to keep the weight in the
heels.
Back squat
XXX
N/A
N/A
Other variations
Jump squat
XXX
Zercher squat
XXX
XXX
XXX
Single leg squat
XXX
Dead squat
Shouldered squat
XXX
Overhead
XXX
Zercher squat throws
Progression
Jump squat: Good squat strength and perfect technique must be established.
Overhead squat: Good squat strength, good overhead strength mobility and prefect technique must be established.
Deadlift/hip-dominant
movements
Purpose
To build posterior chain strength, including the hips and back.
To train the deadlift movement in a way that is technically easier than using a bar
Single legged deadlifts help promote hip stability
The deadlift can sometimes be referred to as a lower body pull or hip dominant exercise. The deadlift is another fantastic
exercise to engage the whole body. Teaching someone good lumbo-pelvic control and lift mechanics is a great skill for life and will
help them avoid injures. A hip-dominant exercise requires a larger range of motion at the hip compared to the knee and ankle.
Good Morning and Rumanian deadlifts help improve hamstring flexibility

Hamstrings
Quadriceps
Deadlift + Variations
Deadlift
Romanian deadlift
Sumo squat
Adductors
Glutes
Lower back
Core complex
Setup
For #s 1, 2, 4 and 5: Stand with feet roughly shoulder-width, with the tool over or between your feet.
For #s 2 and 5: the movement starts from standing.
Look forward, push your butt back, bend your knees and ensure thoracic and lumbar spine are neutral.
For # 5: Place the tool on your middle traps.
Execution
Good morning
Back throws
One leg Deadlift
For #s 1,3,4 and 6: Take a deep breath into your abdomen, tighten the core complex to pressurize your abdomen and support
your spine.
Begin by pulling with your chest. Drive your chest towards the roof.
Drive with the hips and stand up, exhaling through the last part of the upward movement.
Lock legs and hips, squeezing your glutes.
Inhale and lower the tool to the start position, exhale at the bottom then inhale and reset.
For #s 2, and 5: Hinge at the hips and soften the knees, keeping a neutral spine until your torso is close to parallel to the floor
For #s 2, 5 and 6: Ensure shins are as vertical as possible. Soften the knee of the stabilising leg, keeping the shin as vertical as
possible.
For # 6: Push your hip backwards in a hinging action, whilst pushing the non-working leg back behind you. Visualise youre
pushing your toe backwards like a ballerina.
For # 6: Aim to position your body in a straight line - from head to heel. Continue to push your foot backwards until your body is
parallel the floor. If this range cannot be established; hamstring + hip mobility needs to me addressed.

Teaching points
Exercise variations / tools
Aqua Bag / sandbag
Slosh Ball
Wall / dead ball
Conventional
XXX
Rumanian
XXX
XXX
XXX
Sumo
XXX
XXX
XXX
Good Morning
XXX
N/A
N/A
Back throws
N/A
N/A
XXX
One-legged deadlift
XXX
XXX
Imagine you are trying to push the ground away with your feet when you stand up.
Twist the band to increase resistance.

Flexing through the spine. To correct this, imagine a broomstick along the length of the spine.
Extending the knees first and then the hips. Cue to pull with the chest and drive through the hips.
Progression
Should be able to perform the exercise with perfect technique before adding external load.
Lunge movements
Purpose
Builds unilateral lower body strength, whilst minimizing tension on the spine in the deepest position of the lunge.
The lunge is an excellent exercise that trains each leg in an independent manner. The lunge can also be referred to as a unilateral
exercise. Correct lunge technique combined with appropriate equipment selection will help address imbalances and build a
functional lower body. The lunge is generally considered a knee-dominant exercise. However the demands will differ with each
type and the step length. For example, shorter steps require more recruitment of the quadriceps compared with longer steps that
require more recruitment of the hamstrings. Other things to consider when programming are that a back lunge requires more glute
recruitment than a forwards lunge, and the lateral lunge recruits more adductors.
Helps to even out strength imbalances.

Glutes
Quads
Hamstrings
Calves
Deadlift + Variations
Split lunge
Back lunge
Side lunge
Adductors
Abductors
Core complex
Setup
1- Step back lunge distance and bring hip in the middle
2-6- Stand up with feet shoulder-width apart, neutral spine and eyes forward.
Lock out the tool overhead.
Refer to photos
Execution
Inhale deeply to pressurize your diaphragm.
Forward lunge
Walk lunge
Overhead lunge
Step forward/backwards/sideways in a controlled manner.

As you step, push the hip backwards whilst bending the knee to descend into the lunge.
Throughout the lunge, ensure the spine is kept in neutral alignment and weight is distributed over the heel and mid-foot.
Stand up by driving the heel into the ground, whilst engaging the glutes and gripping the floor with your toes.
Teaching points
Focus on a point on the horizon if balance is an issue.
To further improve stability, step slightly to the side as you step. This will widen your base of support.
A shorter back step will have a greater quad focus. A longer step back will have a greater emphasis on the hips.
Emphasize driving the front leg into the ground during the concentric phase of the movement. The front leg should be the
prime mover.
During the lunge, the torso should predominantly move in an up and down pattern, similar to a split squat.
Variations/tool
Aqua Bag / sandbag
Slosh Ball
Wall / dead ball
Split
XXX
XXX
Back
XXX
XXX
Side
XXX
XXX
Forward
XXX
XXX
Walking
XXX
XXX
Overhead
XXX

Allowing the torso to laterally tilt, losing abdominal tension and correct spinal alignment: To correct this, ensure the diaphragm
is pressurized with air.
Using the back foot too much to engage the movement: Correct this by cueing to drive the heel into the ground, whilst
engaging the glutes and gripping the floor with your toes.
Progression
Client must have good lunge technique before performing walking and overhead lunge.
Good overhead strength is need before performing overhead variations.
Upper body exercises

The following section outlines how the following key upper body movement patterns can be applied to various functional
implements. Balanced program design for a given training session would involve an even balance of pushing and pulling
movements. It is recommended that the pulling and pushing movements are in the same plane (e.g. horizontal pushing works
with horizontal pulling). This will ensure muscles around the shoulder remain balanced, helping to prevent future injury. In the case
where the client is over/under developed in a particular movement, the ratio of 2:1 in exercise programming is an effective method
to address imbalances.
Progression 1
Scoop and Stomp
Vertical + horizontal pulling movements

Upper body pulling exercises involve movement of the object towards your body. Upper body pulling exercises can be broken
down into vertical or horizontal pulling movement patterns. The upright row or a chin-up are examples of vertical pulling exercises.
An example of a horizontal pulling movement is a bent over row.
Full body pulling movements

Full body pulling movements generally involve upper body pulling and hip dominant exercises working together as a combined
unit, and deliver many powerful training benefits. Full body pulling exercises can be made to essentially train the whole body
when a full body pressing movement is added. A great example of this is a clean and jerk. Full body pulling exercises provide
unique benefits such as increased power output for pulling and jumping, increased demands on the core and increased neuromuscular and cardiovascular demands. These are great for mixed martial artists, and other athletes who require a mix of power
and endurance. They should be only used after basic strength and coordination through hip-dominant and vertical/horizontal
pulling movements are developed.
Vertical + horizontal pressing movements

Upper body pressing exercises involve movement of the object away from your body. Upper body pressing exercises can be
broken down into vertical or horizontal pressing movement patterns. Examples of vertical pressing exercises are the overhead
press or shoulder press. A push-up is an example of a horizontal pressing movement.
Full body pressing movements

Full body pressing movements generally involve upper body pressing and knee-dominant exercises working together as a
combined unit, and deliver many powerful training benefits. You may choose to use them for their increased power output,
increased demands on the core or for their time saving effect, due to training a large amount of musculature with one exercise.
They should only be implemented after full range and correct technique is developed with both pressing and knee-dominant
movements.
Vertical pulling movements

Upper body pulling exercises involve movement of the object towards your body. Vertical pulling exercises such as rope climbing
strengthens all muscles involved in elbow flexion, shoulder extension, scapular retraction and core stabilisation. An alternative
take on a vertical pulling exercise is the wall / dead ball slam.
Rope climbing progressions

Climbing ropes are one of the best ways to improve upper body pulling and grip strength; however few can naturally climb a
rope competently. To progress a beginner to climbing a rope more competently a series of progressions (outlined below) are
necessary.
Purpose
To build confidence when working with the unstable nature
of climbing ropes.
To allow a beginner to build base-level strength and neural
adaptation for more advanced rope-climbing exercises.

All muscles involved in elbow flexion, shoulder extension,
scapular retraction and core stabilisation.
Setup
Place a sturdy box or chair (approximately knee-height)
beside the rope.
Sit on the box / chair with the right side of the rope hanging
next to the outside of your left foot.
Grab the rope with both hands at approximately eye level.
Lift your left foot off the ground, whilst still sitting on the box
/ chair.
Execution
Scoop your right foot under your left foot and pinch your
feet together, jamming the rope.
o Your left foot should be standing on the rope, which
should now be in the shape of a U. This will anchor you
to the rope, allowing it to take some of the load of your
body.
2. Release the rope from your feet. Using your abdominals,

bring your knees up to your chest. Re-secure your feet on
the rope by following step #1.
3. Stand up with your legs, and re-reach as high as possible
with your arms.
4. Repeat the inch-worm process until the top of the rope
has been reached.
5. Loosen the grip of your feet on the rope when coming
down. Support your weight evenly between your feet and
hands, slide your feet down and place hand-over-hand on
the way down.
Teaching points
Ensure you keep your scapular / shoulder blades engaged
throughout the entire rope climb, as climbing places great
tension on the musculature revolving around the shoulder.
To avoid potential strain to the bicep tendon, ensure a slight
bend is always kept in the elbow.
Count every pull up the rope as one rep and progress only
when correct technique can be exhibited for a minimum of
5-8 repetitions.

Allowing your body to pull away from the rope.
o To correct this pull your chest close to the rope at all
times, and prevent yourself from leaning back.
1. Grip the rope tightly and stand.

o You should now be off the ground with most of your
weight being supported by your left foot. The right foot
pinching the rope holds it in place.
Progression 2
Progression 3
Crimping
Purpose
To progress upper body strength levels so that the upper
body-only climbing progression may be attained.
To allow an intermediate to build strength, skill and neural
adaptation for more advanced rope-climbing exercises.

Adductors are involved to varying degrees when crimping
the rope.
Setup
Place a sturdy box or chair (approximately knee-height)
beside the rope.
Sit on the box / chair with the rope hanging between the
knees.
Lift both feet off the ground, whilst still sitting on the box /
chair.
Execution
1. Pinch your feet together crimping the rope.
o One foot should be higher than the other allowing you
to effectively crimp the rope. It should resemble an S.
This will anchor you to the rope, allowing it to take some
of the load of your body.
o As your upper body strength levels improve, crimp the
rope with your feet less tightly.
Upper body only
2. Grip the rope tightly and stand.

o You should now be off the ground with most of your
weight being supported by your left foot. The right foot
pinching the rope holds it in place.
3. Release the rope from your feet. Using your abdominals,
bring your knees up to your chest. Re-secure your feet on
the rope by following step #1.
4. Stand up with your legs, and re-reach as high as possible
with your arms.
5. Repeat the inch-worm process until the top of the rope
has been reached.
6. Loosen the grip of your feet on the rope when coming
down. Support your weight evenly between your feet and
hands, slide your feet down and place hand-over-hand
on the way down.
Teaching points
To avoid potential strain to the bicep tendon, ensure a
slight bend is always kept in the elbow.
5-8 repetitions.

Purpose
Builds upper body tendon, ligament and muscular strength
levels through a vertical pulling plane.
Simultaneously strengthens three major components of grip
pinch, finger and crush grip.

Setup
Grip the rope tightly.
Lift both feet off the ground.
Execution
1. Pull your whole body up (as you would with a pull-up)
powerfully with both arms.
o If this is too difficult, powerfully drive your knees towards
your chest as you pull. This is called a kipping action
and will periodically lighten the load of your upper
body. Kip less powerfully as your pulling strength levels
improve.
3. Pull your left hand to meet you right.

4. Repeat steps #1-3.
5. When coming down the rope, support your weight evenly
between your feet and hands, slide your feet down and
place hand-over-hand on the way down.
o As your strength improves apply less tension on the rope
with your feet and legs until you are descending one arm
at a time.
Teaching points
5-8 repetitions.

2. As your head passes your hands, reach your right hand

higher up the rope and re-grip.
Progression 4:
Wall / Dead Ball Slam
L-sit climb
Execution
Pull your whole body up (as you would with a pull-up),
powerfully with both arms.
o If maintaining the L position is too difficult: bend your
knees until strength levels progress.
1. As your head passes your hands, reach your right hand
higher up the rope and re-grip.
2. Pull your left hand to meet you right.
3. Repeat steps #1-3.
4. When coming down the rope. Support your weight evenly
between your feet and hands, slide your feet down and
place hand-over-hand on the way down.
o As your strength improves apply less tension on the rope
with your feet and legs until you are descending one arm
at a time.
o If you become very advanced, lower yourself down the
rope with arms only while maintaining the L-sit position.
Teaching points
Purpose
Builds upper body tendon, ligament and muscular strength
levels through a vertical pulling plane.
Simultaneously strengthens three major components of grip
pinch, finger and crush grip.
Builds hip and abdominal strength through the anterior
plane.
Promotes active / dynamic flexibility of the posterior
muscles of the legs and hips.

scapular retraction, core stabilisation and hip flexion.
Setup
Lift both feet off the ground.
Lift your legs out straight in front of your body, so it forms
the shape of an L.

5-8 repetitions.
Work up to at least 20 straight leg raises with sound
technique before attempting this progression.

o To correct this, pull your chest close to the rope at all
Not maintaining a full L-sit position.
o To correct this, perform myofacial release on calves,
hamstrings and glutes with rollers, and stick work to
ease improve dynamic flexibility. Static hamstring / calf
stretching will also be beneficial to maintain the L-sit
position.
Purpose
To build power and endurance through a vertical pulling action
To speed recovery from heavy vertical pulling movements

All muscles of the arms
All muscles of the back
Muscles of the torso involved in abdominal flexion
Setup
Place hands on the side of the ball and squeeze to hold in place.
Have feet roughly shoulder-width apart.
Pull ball into chest and raise overhead, so that arms are straight.
Ensure your spine is neutral.
Execution
1. Inhale deeply to pressurize your abdomen.
2. Engage your abdominals.
3. Pull hands down in front of your body, whilst slightly bending your knees.
4. Release the ball into the ground.
5. Retrieve the ball from the ground, using a deadlifting movement (refer to deadlift).
Repeat from setup to step #5.
Continue exercise in accordance with your desired training program outcome.
Teaching points
Keep your shoulder blades and core complex engaged throughout the movement.
Inhale as the ball goes overhead; exhale powerfully as you slam it.
Keep your torso upright throughout the movement.

Rounding at thoracic spine during slam. To correct this ensure hips hinge backward as opposed to back bending forward.
Horizontal pulling
movements
Purpose
To work the muscles of the upper back and shoulders while holding a static position with the rest of the body that increases the
demands on the core and legs.
The bent-over row position will also provide a loaded stretch for the hamstrings.
Upper body pulling exercises involve movement of the object towards your body. Horizontal pulling exercises such as bent-over
rows strengthen all muscles involved in elbow flexion, shoulder extension, scapular retraction, core stabilisation and hip extension.
Horizontal pulling exercises are very effective to correct postural imbalances caused by excessive sitting.
Bent-over Row
Rhomboids
Lats
Mid traps
Rear deltoid
Bent over row
Core complex
Crunch grip row
Setup
Hinge at the hips, soften the knees and bend forward to get your torso as close to parallel to the floor as you can.
Ensure shins are as vertical as possible.
Ensure your spine is neutral and look down on about a 45 degree angle.
1. Grip the tool by its handles
2. Place hands ether side of the tool and squeeze them together
3. Place hands under each other
Adjust the handle of the Aqua Bag or grip the center of the sandbag
Underhand grip row
Execution
One arm grip row
Inhale and row the band back towards your lower ribs
Focus on squeezing the shoulder blades together while keeping the shoulder down
Pause for a moment at the end of the movement
Bring the tool back to the start position in a controlled manner.
Teaching points
Keep core and legs tense to stabilize.
Ensure the scapula moves through a full range of motion (without twisting the torso or losing neutral spine).
To increase the resistance, hold the band further down.
Tool / exercise
Aqua Bag / sandbag
Slosh Ball
Wall / dead ball
Bent-over row
XXX
N/A
N/A
Crunch grip row
N/A
XXX
Underhand grip row
XXX
One arm row
XXX
N/A
N/A

Flexing through the spine. To correct this, cue to imagine a broomstick along the length of the spine. You can also try cueing to
push the butt back and arch the back.
Shrugging the shoulders. To correct this, cue to keep the shoulders packed down or sucked into their sockets.
Shins break straight alignment. To correct this, cue to push hips back, whilst keeping shins perpendicular to the ground. The
knees should have a slight bend.
Progressions
Should have good Romanian deadlift form before performing this exercise.
Progression 1
Two arm rope rowing
Purpose
Progression 2
Single arm rope rowing
Purpose
Builds upper body pulling and grip strength through a horizontal range of motion.
Builds unilateral upper body pulling and grip strength through a horizontal range of motion.
Strengthens the hips and erectors in an isometric fashion.
Strengthens the hips and erectors in an isometric fashion.
Simultaneously strengthens three major components of grip pinch, finger and crush grip.
Simultaneously strengthens three major components of grip pinch, finger and crush grip.
To build baseline strength for more advanced rope-pulling progressions.
To build baseline strength for more advanced rope-pulling progressions.
To offset postural imbalances caused by excessive sitting.
To offset postural imbalances caused by excessive sitting.

All muscles involved in elbow flexion, shoulder extension, scapular retraction, core stabilisation and hip extension.
Setup

All muscles involved in elbow flexion, shoulder extension, scapular retraction, core stabilisation and hip extension.
Setup
Sit on the ground with hips approximately arm length behind the rope.
Sit on the ground with hips approximately arm-length behind the rope.
Reach arms above your head and fully extend your elbows. Aim to get your biceps to your ears.
Spread your feet so they are just wider than shoulder-width apart.
Reach one arm (start with your non-dominant side) above your head and fully extend your elbows. Aim to get your biceps to
your ears.
Elevate hips by pushing your feet into the ground.

Your body should be almost horizontal to the ground, with hands on the rope and heels of your feet on the ground. Your head,
shoulders, hips, knees and feet should all be in alignment.
Execution
1. Pull your chest up powerfully to your hands, whilst keeping your body tight and straight.
If this is too difficult, bend your knees and place your feet flat on the ground. Keep your glutes engaged to ensure your hips
remain elevated.
2. When your chest touches your hands, lower your body to the starting position under control.
3. 3Repeat steps #1-2, for the rep range appropriate for your desired training effect.
Teaching points
Ensure you keep your scapular / shoulder blades engaged throughout the entire rope row.
Progress only when correct technique can be exhibited for a minimum of 5-8+ repetitions.

Hips dropping out of alignment at any time during the movement.
o To correct this, use a broomstick placed along the spine to encourage straight alignment.

Elevate hips by pushing your feet into the ground.
Your body should be almost horizontal to the ground, with hands on the rope and heels of your feet on the ground. Your head,
shoulders, hips, knees and feet should all be in alignment.
Execution
1. Pull your chest up powerfully to your hands, whilst keeping your body tight and straight.
If this is too difficult, bend your knees and place your feet flat on the ground. Keep your glutes engaged to ensure your hips
remain elevated.
2. When your chest touches your hands, lower your body to the starting position under control.
3. Repeat steps #1-2 for the rep range appropriate for your desired training effect, then complete on your dominant side
matching the reps you set in your non-dominant side.
Teaching points
Ensure you keep your scapular / shoulder blades engaged throughout the entire rope row.
To further mobilize the scapular, an archer action can be performed.
Progress only when correct technique can be exhibited for a minimum of 5-8+ repetitions.

Hips dropping out of alignment at any time during the movement
o To correct this, use a broomstick placed along the spine to encourage straight alignment.
Full body pulling movements

Full body pulling movements generally involve upper body pulling and hip-dominant exercises working together as a combined
unit, and deliver many powerful training benefits. Full body pulling exercises can be made to essentially train the whole body
when a full body pressing movement is added. A great example of this is a clean and jerk. Full body pulling exercises provide
unique benefits such as increased power output for pulling and jumping, increased demands on the core and increased neuromuscular and cardiovascular demands. These are great for mixed martial artists, and other athletes who require a mix of power
and endurance. They should be only be used after basic strength and coordination through hip-dominant and vertical/horizontal
pulling movements is developed.
Clean
Snatch
Hang
Swing
Clean
Clean
Hang Clean
Shouldering
Exercises / Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Snatch
XXX
Hang
XXX
Swing
XXX
N/A
Purpose
To build posterior chain strength, including the hips and
back
Exercises / Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Power
XXX
Hang
XXX
Shouldering
XXX
XXX
Purpose
To build posterior chain strength, including the hips and
back

Hamstrings
Traps
Glutes
Lower back
Core complex
Elbow flexors
Setup
Bring the tool to knee-height, keep arm straight and

explode hips through.
Drive with the hips and stand up, exhaling through the last
part of the upward movement.
Keep the tool close to your body.
Roll arm under and catch with elbows up.
Teaching points
Imagine you are trying to push the ground away with your
feet when you explode up
Stand with both feet in the shoulder width position.
Flexing through the spine. To correct this; imagine a

broomstick along the length of the spine.
Arms straight.
Bend elbow too early.
1,3: Place tool on or between your feet.
Extending the knees first and then the hips. Cue to pull with
the chest and drive through the hips.
2: Hinge at the hips to lower tool with straight arms

to knee-height.
Look forward, push your butt back, bend your knees and
ensure thoracic and lumbar spine are neutral.
Execution
Integrate upper and lower body strength

Hamstrings
Glutes
Traps
Lower back
Core complex
Shoulders
Elbow flexors
Setup
1. Stand both feet at the shoulder width.
2. Straight arms at the bottom.
3. Place tool on or between your feet
4. Hinge at the hips to lower tool with straight arms to kneeheight
5. Look forward, push your butt back, bend your knees and
ensure thoracic and lumbar spine are neutral
Execution
Take a deep breath into your abdomen, tighten the core
complex to pressurize your abdomen and support your
spine.
Begin by pulling with your chest.
Bring the tool to knee-height keep arm straight and explode
hips through.
Drive with the hips and stand up, exhaling through the last
part of the upward movement.
Keep the tool close to your body.
Lock out arms overhead.
Teaching points
Imagine you are trying to push the ground away with your
feet when you explode up.

Flexing through the spine. To correct this; imagine a
broomstick along the length of the spine.
Bend elbow too early.
Extending the knees first and then the hips. Cue to pull with
the chest and drive through the hips.
Progression
Before performing the snatch the client should be able to
clean and overhead squat with good technique.
Progression
Before performing the clean the client should be able to
Romanian deadlift, upright row and front squat with good
technique.
Take a deep breath into your abdomen, tighten the core

complex to pressurize your abdomen and support your
spine.
Begin by pulling with your chest.
Vertical pressing movements
Upward/Downwards Woodchop
Upward woodchop
Throw
Upper body pressing exercises involve movement of the object away from your body. Examples of vertical pressing exercises are
the overhead press or shoulder-to-shoulder press. When executed, full range-of-motion vertical pressing movements effectively
strengthen all muscles involving the shoulder, whilst teaching stabilisation of the rotator cuff.
Overhead Press
Overhead press
Upward/downwards (rainbow)
Shoulder-to-shoulder press
One Arm Press
Lunge side swing
Exercises / Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Upward woodchop
XXX
Throw
N/A
N/A
XXX
Upward/Down wards (rainbow)
XXX
XXX
Lunge side swing
Purpose
Execution
Integrates hips, core complex and shoulder girdle to

generate and resist rotational force in a diagonal pattern.
1. 1,2,3: Squat down moving the tool to the outside of your

knee.
Improves the ability to transfer force from the ground up.
2. 4: Reverse lunge back moving the tool to the outside of

your knee.
This movement is well suited toward athletes who require

rotational power.

Lower traps posterior deltoid
Traps
Core complex obliques / QL
Hip complex
Rhomboids
Lats
Glutes
Setup
Stand with feet together and tool at the front of the body
3. Exhale as you twist through the hips and pull the tool
upwards diagonally across your body, keeping your arms
extended throughout the movement.
Exercises / Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Press
XXX
XXX
Shoulder to shoulder press
XXX
XXX
One arm press
XXX
Purpose
Bilateral resistance exercise to improve strength across all
upper body muscles, through the vertical pushing plane.

Deltoids
Triceps
Pecs
Core
Setup
4. As you twist through your hips and core power the

movement, be careful to keep a neutral spinal position.
Stand both feet shoulder-width apart.
5. Bring the tool back down to the start position.
2: Rest tool on the shoulder.
6. Drive hard and release the ball.

7. Squat down place the tool to the outside of your knee on
the opposite side.
8. Drive hard and power the bag in the air, changing leg so
the bag comes to the opposite side.
Teaching points
Think about being quick and powerful as you chop.
Teaching points
Keep legs, glutes and core tight.
Inhale deeply into the diaphragm before pressing, and then
exhale when arms are locked out overhead. Inhale once
again as you return the band to the start position under
control.

Not locking out the arms. Push up as far as possible.
Over extending the lower back during the press.
1,3: The tool should be chest-height.
Execution
Breathe in and pre-tense the core and glutes.
Press both arms out directly overhead into lockout.
Hold lockout for a second.
Return to the start position using a controlled tempo.
2: Return to the start position on the opposite side.
Horizontal pressing
movements:
Purpose
Bilateral chest resistance exercise designed to improve upper body and core strength through the horizontal pushing action,
whilst stabilizing all muscles of the shoulder, core complex and hip.
This movement teaches the person to build whole body tension.
A great variant to add resistance to regular push-ups.
Upper body pressing exercises involve movement of the object away from your body. Examples of vertical pressing exercises
are floor presses and shoulder weighted push-ups. Horizontal pressing movements like the weighted push-ups effectively teach
horizontal pushing whilst stabilising the whole body.

Pecs
Anterior deltoid
Horizontal Pressing Variations

Elevated push-up
Triceps
Weighted push-up
Floor press
Core complex (all muscles that are not the arms and legs)
Setup
1,2- Correct push-up position is where head, shoulders, hips and knees are in alignment. Use a broomstick to check this.
2- Place hands on the bag.
3,4,5- Lay on the back with chest up shoulder blades down and back.
4 Roll onto side and grip the tool with both arm and return.
Execution
Shoulder-to-shoulder floor press
Floor flies
1,2 Inhale deeply into the diaphragm and engage quads, glutes and abdominal muscles to achieve correct alignment and
assist in building whole body tension.
1,2- Squeeze shoulder blades and lats, then bend elbows to lower the whole body as a connected unit.
1,2 Ensure elbows are pulled into the torso throughout the entire movement.
1,2 Squeeze quads, glutes, shoulder blades and abdominal muscles and extend the elbows, until you return to the starting
position.
3,4- Press the tool in a slight arch and lock arm out
5 Keep both arms straight and slowly horizontally abduct one arm as the other adducts to stabilise.
Teaching points
Variations/ Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Elevated Push up
XXX
XXX
Weighted push up
XXX
N/A
N/A
Floor press
XXX
XXX
XXX
Not locking out the arms. Cue to push out as far as possible.
Shoulder to shoulder floor pres
XXX
XX
XXX
Floor flies
XXX
N/A
N/A
Elbows flaring out to the sides and disconnect from the torso. Cue to keep elbows tucked into the ribcage.
Focus on connecting the core, hip and shoulder complex as a unit whilst pushing through the chest and triceps.
Chest rising before the hips indicating a disconnected upper body with the muscles of the core complex.
Head dropping during the concentric phase of the movement. Use a broomstick to ensure correct alignment.
Not correctly pressurizing through the abdomen to create total body tension. Cue to inhale deeply into your abdomen as you
lower down into the rep.
Progressions
Weighted push-ups should only be performed if the person can competently complete at least 15 full push-ups.
Full Body Pressing

Movements
The Jerk
Push Press
Jerk
Push press throw
Full body pressing movements generally involve upper body pressing and knee dominant exercises working together as a
combined unit, and deliver many powerful training benefits. You may choose to use them for their increased power output,
increased demands on the core or for their time saving effect, due to training a large amount of musculature with one exercise.
They should only be implemented after full range and correct technique is developed with both pressing and knee dominant
movements.
Thrusters
Thrusters
Squat throw
Shoulder to Shoulder
Exercise / Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Push press
XXX
XXX
XXX
Jerk
XXX
Push press throw
N/A
XXX
Purpose
Integrating upper and lower body to work as a singular unit.
Developing jumping and upper body pushing power
Reverse lunge press

Shoulders
Upper back
Lower back
Glutes
Quads
Setup
Exercise / Tool
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
Stand with feet at a suitable distance for a deep squat.

Have the tool at the front of your body.
Thrusters
XXX
XXX
XXX
Squat throw
N/A
XXX
Shoulder to shoulder
XXX
Reverse Lunge press
XXX
XXX
Purpose
Integrating upper and lower body to work as a singular unit.
Developing squatting and upper body pushing power.

Shoulders
Lower back
Upper back
Glutes
Quads
Setup
Stand with feet at a suitable distance for a deep squat.
1, 2: Have the tool at the front of your body.
Have the tool resting on your shoulder.
Execution
1. Squat down as deep as possible keeping heels on the
ground.
2. Extend and stand up, pushing the tool overhead powerfully
and locking out arms.
3. Bring the tool back down to chest height and return to the
deep squat position.
4. Move the tool around the head. Once your reach the top,
lower the bag to the opposite shoulder.
5. Step back into the reverse lunge, drive your front leg
hard and stand up, squeezing the glutes and core, whilst
pressing overhead.
Teaching points
This should be an explosive movement.
Use the leg drive to power the press.

Coming up onto the heels in the squat position. Remind to
drive through the heels and possibly adjust foot position.
Not locking out the arms. Remind to straighten elbows and
reach up as high as possible.
Execution
1. Perform a squat, keeping heels on the ground.
2. Extend stand up pushing the tool overhead powerfully and locking out arms.
3. Extend lower body then drop under the tool, locking out arms, then stand up.
4. Bring the tool back down to chest height and return to the squat position.
5. Dip into a squat jump and throw the ball into the air.
Teaching points
This should be an explosive movement.

Not locking out the arms. Remind to straighten elbows and reach up as high as possible.
Poor timing of the drop under during the jerk. Practice dropping under the weight.
Progressions
Client must be able to perform a thruster and push press with perfect form.
Allowing the torso to laterally tilt, losing abdominal tension

and correct spinal alignment.
Progression
Client must be able to press and squat / lunge with perfect
technique before performing this movement.
Purpose
The Turkish Get-Up (T.G.U)
Integrating upper and lower body to work as a singular unit
TGU (shouldered)

Core complex
Hip complex
Shoulder complex
Setup
#s 1+2: Pull the tool on to your shoulder / the same side knee should be bent up
# 3: Lock out arm and have the same side knee bent
# 4: Lock both arms out holding the tool, abduct the hips pressing heels into the ground
Execution
#s 1-3: Pretension core by inhaling deep into your abdomen and drive foot into the ground rolling on to your elbow
Shouldered TGU
Extend elbow and bridge up off the hand extending the hips
Bring the leg on the same side of the tool under your hip
Move into a lunge position and stand up
Come down by reversing process
When you place your slide out to the side rather than coming on to your elbow
# 4: Sit up reaching arm to the sky, and slowing control the weight back to the ground
Teaching points
1. Assume the Foetal Position: Lie on your non-dominant side with knees bent, with the implement facing your shoulder.
2. Hug the implement to your chest, with your non-dominant side first.
3. Roll onto your back.
Sit up get up
4. Whilst on your back, tuck your leg on the implement side, bringing your heal close to your butt and extend your free hand out
to the side to brace against the floor. Extend your other leg straight.
5. Drive your foot (on the weighted side) and elbow into the ground, whilst rolling onto the opposite hand.
6. Keep the object pulled in close to your torso/shoulder during the following steps.
7. With your dominant hand planted firmly on the ground, drive your tucked foot into the ground once again and lift your hips off
the ground. You should now be in the POWER POSITION; your body should be relatively straight, supported by your feet &
un-weighted hand (3 points of stability).
8. Swoop the foot of your straight leg, so it is behind you and your knee is positioned under your hips. Your un-weighted hand,
planted knee & opposite foot should form a relatively straight line, as pictured.
9. Push off your hand and straighten your torso. You should now be in a lunge position, with both knees bent at right angles.
10. 1Stand up!
TGU
11. Reverse the movement by performing a rear lunge.

12. Reach back with your free hand to find the ground behind you, shift your weight onto that arm and swoop the leg forward.
13. Plant your butt and slide your free hand behind you to lower your torso in a controlled manner to the ground.
14. Repeat steps 7-15 up to 5 times on the same side.
15. Lower the implement under control, return to the foetal position & repeat for the same amount of reps on the other side. Do
not pass the implement over your head/torso when swapping sides!

Variations
Aqua bag/ sand bag
Slosh ball
Wall/ dead ball
1 TGU (shouldered)
XXX
2 Shouldered TGU
XXX
3 TGU
XXX
XXX
4 Sit up get up
XXX
XXX
#s 1+2: Not coming on to your knee

# 4: Not keeping arms vertical
Progressions
Must be able to perform the TGU with no weight, illustrating full range of movement and correct alignment in all positions,
before adding weight.
Full body exercises
Wood Chop Throw
Twisting movements are often the missing link in most peoples training programs. Twisting movements integrate all muscles in the
body to work in a synergistic manner. They require the muscles that involve hips, spine and shoulders to work together and engage
in the correct sequence. Programming twisting movements effectively can take your training programs to new levels, particularly for
specific sporting applications.
Half Moon Slam
Purpose:
To build full body rotational power.
To generate force from the ground in an upwards direction, transferring it in a rotational plane.
To connect the muscles involving the hips, spine and shoulders to work together and engage in the correct sequence.
Purpose:
Muscle Groups Targeted:

All muscles revolving around the hips, spine and shoulders.
Focus on glutes, trunk and shoulder girdle musculature.
Setup:
Muscle groups targeted:

Setup:
Place both hands on the ball and apply a strong grip.
Assume a lunge position.
The ball should be at the height of your left / right knee.
Execution:
1. Forcefully push your foot into the ground (should be the foot your torso is facing).
2. As youre driving your foot into the ground, engage your glutes and rotate your torso.
3. During this rotational action, bring the ball from your knee to the other side of your body, like swinging a bat.
4. Continue this movement by rotating your body, then either releasing the ball into a wall or for distance.
Execution:
3. During this rotational action, bring the ball from your knee to overhead.
4. Continue this momentum (should form the shape of a half moon) and slam the ball on the other side of your body (e.g. the ball
should travel from your left to right foot or vice versa.
5. Collect the ball and repeat on the same side for the repetition range appropriate to your desired training outcome.
Teaching points:
Ensure your spine and arms stay straight. The ball should swing overhead as if your arms were ropes.
Common mistakes/corrections:
5. Collect / catch the ball and repeat on the same side for the repetition range appropriate to your desired training outcome.
Teaching points:
Ensure your spine and arms stay straight.
Ensure feet pivot on the ground during rotation, moving in sequence with the hips.
Rounded thoracic and lumbar spine.
o Ensure lunge patterns can be performed with neutral spinal alignment before attempting this movement.
Feet staying planted on the ground during rotation.
o Pivot feet and transfer weight from one side to the other like a golf swing.

o Ensure lunge patterns can be performed with neutral spinal alignment before attempting this movement.
Tornado
Carrying drills/gait
movements
Carrying drills are great functional full body exercises; they strengthen your feet and lower body while developing core strength
and upper body isometric strength. Theyre best suited for developing strength endurance, conditioning and work well in circuits
with teams of people.
Carry position: Overhead

Purpose / benefits:
Builds strength endurance in the overhead lockout position.
Improves shoulder stability.
Suited equipment:
Purpose:
Aqua Bags
Slosh Balls
Dead Balls
Sandbags
Muscle groups targeted:

Setup:
Execution:
Carry position: Farmers

Purpose / benefits
Builds strength endurance in the farmers position.
Strengthens the whole body with an emphasis on grip.
Suited equipment:
Sandbags
Aqua Bags
3. During this rotational action, pull the ball across your body (e.g. from your left foot, to your right shoulder).
4. Swing the ball around your head and reverse the action. The ball should finish on your opposite side.
5. Repeat the movement on the opposite side for the repetition range appropriate to your desired training outcome.
Teaching points:
Ensure your lumbar or thoracic spine does not round during the movement.
Ensure feet pivot on the ground during rotation, moving in sequence with the hips.
Keep trunk and hip muscles engaged during the movement.
Inhale at the bottom of the movement, exhale at the top and repeat in a smooth sequence during the movement.
o Ensure lunge patterns can be performed with neutral spinal alignment before attempting this movement. Mobilize all ranges of
the hip.
Carry position: Zercher

Purpose / benefits
Builds strength endurance in the Zercher position.
Strengthens the whole body with an emphasis
on upper body strength.
Loads the body in an anterior manner and
places demands upon the posterior chain to
maintain neutral spinal position.
Suited equipment
Sandbags
Aqua Bags
Dead / Rage / Medicine Balls
Feet staying planted on the ground during rotation.

o Pivot feet and transfer weight from one side to the other like a golf swing.
Carry position: Bear hug

Purpose / benefits
Builds strength endurance in the bear hug position.
Strengthens the whole body with an emphasis
on upper body strength.
Loads the body in an anterior manner and places
demands upon the posterior chain to maintain
neutral spinal position.
Suited equipment:
Rope Exercises
Rope exercises can have a number of different movement patterns happening at any one time, but few of the movements fit
perfectly into any one group. The rope drills would be the exception because of its heavy pulling involvement. Rope exercises
have a reduced eccentric component which make them a great choice for conditioning exercises. Most rope exercises are
performed quickly so they work well in timed circuits or high reps.
Rope Wave Pattern: Two arm wave

Purpose / benefits:
Sandbags
Rope Waves help build whole body endurance. Works well in circuits or intervals for fat loss and cardiovascular development.
Aqua Bags
Technique points:
Perform a squat and flex and extend both shoulders to create a rhythmical wave with both ropes.
Carry position: Shouldered

Purpose / benefits
Builds strength endurance in the bear hug position.
Strengthens the whole body with an emphasis on upper
body strength.
Loads the body in a lateral manner and places demands
upon the opposite lateral chain to maintain neutral
spine, shoulder and hip position.
Suited equipment
Sandbags
Aqua Bags
Rope Wave Pattern: Alternating wave

Purpose / benefits:
Technique points:
Stand in an athletic posture, flex and extend elbows to create an alternating wave.
Rope Wave Pattern: Snake wave
Rope Wave Pattern: Twist wave
Purpose / benefits:
Purpose / benefits:
Twist waves build rotational endurance.
Technique points:
Stand in an athletic posture, and horizontally adduct and abduct the shoulders.
Technique points:
Rotate feet and hips as you bring hand up and down in a rainbow fashion.
Rope Wave Pattern: Spiral wave

Purpose / benefits:
Rope Wave Pattern: Battling Waves against opponent
Purpose / benefits:
Technique points:
Great drill for teams of people.
Perform a squat and rotate arms in a spiral manner to create a spiral wave with both ropes.
Technique points:
Two people must hold each end of the rope and perform any of the above drills against one another. Its ideal if paired people are
at a similar level of fitness to maximise the effect of this training drill.
Functional equipment
programs
Movements are half of the equation in an effective functional training program. The programming methods in which movements are
applied is a very important factor to develop a specific and intended training outcome.
Conditioning programs
Outlined below are a number of training circuits and intervals. The circuits and intervals can be mixed and matched for a
conditioning program or can be added to strength training as warm ups or finishers.
Complexes are also outlined below. They are a type of circuit performed with the one object without rest during the set. They can
be very challenging and allow you to perform a large amount of work in a short period of time.
Circuits
Exercise circuits
Aqua Bag clean / thruster 10 reps or 30 sec on / 30 sec off
Aqua Bag / sandbag complexes 2

Upright row 5 reps
Snatch 5 reps
Back lunge 5 reps (each leg)
Back squat jumps 5 reps
Thrusters 5 reps
Press 5 reps
Slosh Ball Carry complex

Front lunge
Walk 5 meters
Squat
Walk 5 meters
Slosh Ball Good Mornings
Walk back 10 meters
Max push-ups on the ball
Complex programming options
Wall ball smalls 20 reps or 30 sec on / 30 sec off
Perform as many rounds as you can in 10-15 minutes
Dead ball wood chop throw and return 5 reps each side or 30 sec on / 30 sec off
No rest between a-e, then repeat 3-5 times
Exercise Circuits
Aqua Bag snatch 10 reps or 30 sec on / 30 sec off
Wall ball thrusters (same height each time) 10 reps or 30 sec on/ 30 sec off
Dead ball upwards woodchops (dont throw) 10 each side or 30 sec on / 30 sec off
Burpee 10 reps or 30 sec on / 30 sec off
Aqua Bag bent-over row 10 reps or 30 sec on / 30 sec off
Circuit programming options

1. Perform as many rounds as you can in 10-15 minutes.
2. Time how long it takes to perform X rounds.
3. Perform X exercise for time then rest for the same amount of time before moving to the next one.
Record your results and try and beat it next time. So for option 1 and increase the number of rounds/reps and for option 2 you
should try to reduce your time.
* When combining circuits and complexes for a conditioning session. The session should last no longer than 60 minutes with
30-40 minutes being optimal.
Complexes
Complexes are a number of specific movement patterns chained together in a coordinated sequence. They deliver potent training
outcomes for fat loss, whole body muscular and cardiovascular endurance.
Aqua Bag / sandbag complexes 1

Back Lunge Side Swings 5 reps each leg
Clean 5 reps
Thrusters 5 reps
Jump Squats (bag on back) 5 reps
Bent Over Row 5 reps
Time how long it takes to perform X rounds

Record your results and try and beat it next time. So for option 1 and increase the number of rounds/reps and for option 2/3 you
should try to reduce your time.
* When combining circuits and complexes for a conditioning session. The session should last no longer than 60 minutes with 3040 minutes being optimal.
Power Ropes programs

Ropes are best programmed using timed interval-based training methods. Interval training involves an intense work bout followed
by a recovery bout. The recovery bout can be performed two ways:
1. Complete rest (passive recovery): Passive recovery is commonly used when the intensity is very high or with people at a
beginner level of training experience and conditioning.
2. Active recovery: Active recovery is used to help blood return to the heart and to help maintain your heart rate. It is best applied
with a participant who has a more intermediate to advanced training level / conditioning base.
Aerobic conditioning: Work to rest ratios of 1:1 or 2:1 are outlined below. These will target the aerobic system.
Anaerobic conditioning: If you wish to target the anaerobic system you could perform intervals of 1:3, e.g. 30 sec on 90 sec off.
Interval training protocols are outlined with the Power Ropes. However you may wish to use other tools. All you need to do is swap
or add an exercise to the program.
Power Rope intervals

Alternating
Spiral
Twist
Two-arm wave
Side to side
Perform one of the following intervals:

Level 1: 15 on 15 off, 3 rounds rest, 2 mins x 2-4 times
Strength programs
The programs below are full-body strength and power programs. Perform 2-3 of these workouts a week and change them every
3-4 weeks. Or perform one a week with your normal programs for a different training effect. Suggested sets and reps and have
been given, however see programming options for other sets and reps to suit your desired training outcome.
Sandbag strength and power program

1a) Sandbag Clean 3 x 3-5 sets
1b) Military Press 3-5 x 3-5 sets
2a) Zercher Squats Sandbag
2b) Sandbag Weighted Push-up
3a) Sandbag TGU 4 x 3-5 sets
3b) Sandbag Bent Over Row
All in power program
Putting it all together

Perform these programs for 21-28 days then have a light week and change the program. Below are some weekly plans that
combine strength and conditioning programs.
3 days a week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Conditioning
Rest
Strength
Rest
Conditioning
Rest
Rest
Strength
Rest
Conditioning
Rest
Strength
Rest
Rest
or
Day 1
Strength /
Conditioning
Day 2
Rest
Day 3
Strength/
Conditioning
Day 4
Day 5
Day 6
Day 7
Rest
Strength/
Conditioning
Rest
Rest
1a) Dead Ball Back Thruster 5 x 3 sets (walk and throw back)
1b) Wall Ball Wood Chops 5 x 3 sets (each side)
2) Sandbag shouldering 4 x 3-5 sets
3a) Aqua Bag Push Press 5 x 3-5 sets
3b) Slosh Ball Good Mornings 5 x 3-5 sets
Three way general strength

1. Slosh Ball
a. Slosh Ball Floor Press 5-10 x 3-5 sets
b. Push-up on Slosh Ball 10+ x 3-5 sets
c. Dead / Slosh Ball Squat 5-10 x 3-5 sets
2. Aqua Bag
a. Deadlift (bag inbetween feet/ interlock fingers) 5-10 x 3-5 sets
b. Upright Row 5-10 x 3-5 sets
c. Bent Over Row 10+ x 3-5 sets
3. Aqua Bag
a. Aqua Bag Side Lunge 5-10 each leg x 3-5 sets
4 days a week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Conditioning
Strength
Conditioning
Strength
Conditioning
Rest
Rest
Strength
Conditioning
Rest
Strength
Conditioning
Rest
Rest
or
Day 1
Strength
Conditioning
Rest
Strength
Rest
Conditioning
Rest
5 days a week
Day 1
Strength
Conditioning
Strength
Rest
Conditioning
Strength
Rest
or
b. T.G.U. 3-5 each side x 3-5 sets

c. Floor Fly 10+ x 3-5 sets
Strength programming options

General set and rep guidelines to effectively train a range of strength qualities are outlined below:
Strength Focus: 5 reps x 3-5 sets; rest 2-5 minutes between sets
Power Focus: 3 reps x 3-6 sets; rest 3-6 minutes between sets
General strength/size gains: 6-12 reps x 3-5 sets; rest 1-2 minutes between sets
Programming considerations:
Designing your training: When combining strength and conditioning programs try to keep the session no longer than 60 minutes.
The strength section should be performed before the conditioning. The session break down could look like this:
a. Balanced Strength + Conditioning: 30 minutes strength (using a specific / mixed focus), 30 minutes of conditioning work.
b. Strength focus: 40 minutes of strength / 20 conditioning.
c. Conditioning focus: 20 minutes strength / 35 minutes of conditioning.
Contact Us
Call:1300 85 40 50
Email: info@ironedge.com
Showroom
12 Weir Street, Glen Iris,
Victoria, 3146
Copyright Iron Edge 2012. All rights reserved.
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Your guide on how to use Aqua Bags, Slosh

Balls, wall/dead balls, ropes and Torsonators to

Full Body Exercises:.................................55

How to Use This Manual:.................................. 12

Carrying / Gait Movements:............................ 55

What is Functional Training?............................ 13

Carrying Drills / Gait Movements:.................... 55

Training Isolation VS Movement Patterns:....... 13

Why Use Functional Equipment?..................... 14

Who is Functional Equipment Suitable For?..... 14

Functional Equipment Programs:..................... 60

What are Aquabags?....................................... 15

What are Wall and Dead Balls?....................... 16

Putting it all together......................................... 64

How to Apply Functional Equipment to Specific

Lower Body Exercises:.............................19

Upper Body Exercises:.............................26

The purpose of this workshop manual is for

Rope Climbing Progressions:............................. 27

2 | Functional equipment essentials Workshop manual

Functional equipment essentials Workshop manual | 3

How to use this manual

Wall and dead balls

The basic movement patterns that will be covered are:

The term functional training is becoming more widely used

There are times, such as during rehab, when its important

The functional equipment outlined in this workshop is very

1. A more effective training outcome (compared to regular

4 | Functional equipment essentials Workshop manual

Functional equipment essentials Workshop manual | 5

What are wall

The Aqua Bag is a fun, easy to use, versatile

Dead balls are rubber balls filled with iron

Power Ropes are a deceptively simple piece of

Like Power Ropes, climbing ropes are also

This provides unique benefits:

The unique benefits of using dead balls

When implemented into an effective training

Other benefits provided by climbing ropes are

Builds very high levels of cardiovascular endurance.

The unilateral nature if rope climbing places a higher amount

They are an effective core strengthening and grip endurance

Strengthens grip more completely compared to using pullup bars.

Lower levels of eccentric contraction, which make Power

Movements can be progressed / regressed to suit beginners

No impact and even beginners can pick up the motion

Unique range of movements and patterns can be

You can use it on its own for conventional exercises, or in

6 | Functional equipment essentials Workshop manual

Functional equipment essentials Workshop manual | 7

Squatting / knee-dominant movements

Deadlift / hip-dominant movements

8 | Functional equipment essentials Workshop manual

Functional equipment essentials Workshop manual | 9

Builds lower body and core strength

Muscle groups targeted

Common mistakes / corrections

Aqua Bag / sandbag

Wall / dead ball

Single leg squat

10 | Functional equipment essentials Workshop manual

Zercher squat throws

Functional equipment essentials Workshop manual | 11

Good Morning and Rumanian deadlifts help improve hamstring flexibility