This week’s workout is designed to maximise your training time with a series of trisets. Each tri-set will use one piece of equipment. Perform exercises A1, A2, and A3 for 3-5 rounds before moving onto B1, B2 and B3.
If you’re not familiar with these exercises, be sure to select a light load/intensity before increasing the weight.
Suspension Forward Overhead Step
10 reps each side
Stand facing away from the anchor point with your hands out in front of your body. Step forward with your right leg and soften both knees, allowing your arms to go overhead, opening up the hip on the trailing leg and the entire chest. Repeat on the opposite side.
Suspension Squat Row
10 reps each side
Stand facing the anchor point with your elbows tucked into your sides and your thumbs touching your chest. Lower your bodyweight by extending the arms and when you reach full extension, drop the hips down into the bottom position of the squat. Reverse the movement to return to the start position.
A1. Suspension Front Squat Jump
Facing away from the anchor point, fully lengthen the straps and tuck them underneath your armpits. Walk your feet back and underneath your body until you are on about a 45 degree angle to the floor. Lower your bodyweight back and down until you are in a squat position and forcefully push off the ground. If you feel confident with this movement allow the feet to leave the ground, landing softly in preparation for your next repetition.
A2: Suspension Hip Extension
Position yourself on the ground, facing the anchor point and place the heels of your feet into the strap. Lying on your back, drive the heels down and into the straps, bringing your hips off the ground.
A3: Suspension Y Fly
Facing the anchor point, start the movement with your arms up and away from the body, in a the position of a large Y. Under control lower your body down and away from the anchor point with your hands finishing out and in front of the body. Retracting the shoulder blades draw the body back into the starting position, and avoid using momentum to bring your body up.
B1: Dumbbell Snatch
Position the body directly over a dumbbell. Picking up the dumbbell with one hand forcefully drive off the ground, keeping the dumbbell close to your body. As the dumbbell starts to elevate, soften the knees, dropping your bodyweight down and underneath the dumbbell, ‘catching’ it overhead.
B2: Dumbbell Lateral Lunge, Curl and Press
5 reps each side
Holding the dumbbells in front of the body, step out to the side with your left leg. Keep your trailing leg straight and place the majority of your bodyweight into your left leg. Driving off the midfoot of the left leg return to the start position, then perform a curl with the dumbbells before pressing them directly overhead. Lower the dumbbells down and repeat on the other side.
B3. Dumbbell Squat to Ground and Get Up
Holding a pair of dumbbells by your side, squat down placing the dumbbells on the ground. Stepping back one foot at a time until your body is in the top of a push up position. Hold this position for a moment before bringing one foot forward, then the other, returning to the bottom of the squat position. From here stand up tall and repeat.
Suspension Forward Step, Hip Flexor
1 minute hold each side
Similar to our warm up movement, hold the straps out in front of the body and step forward with the left leg. Soften both the knees and tuck your hips underneath your body, this should produce a stretch on the hip flexor of the right leg, while taking the arms overhead will also allow the chest to open up as well.