Lats, Biceps, Forearms
Middle Back, Shoulders, Abdominals, Core
Stand at rope base.
Jump, grab rope high.
Pull with arms, bring knees up.
Wrap rope around leg/pinch between feet (J-hook or S-wrap).
Stand up using legs on rope.
Reach higher with hands.
Repeat sequence (pull, wrap, stand, reach).
Descend hand-over-hand controlling friction.