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Suspension Training (TRX/STR/Body Leverage)

Posted by budser on April 26, 2020


All Suspension Training / Body Leverage Exercises

Use a TRX, gymnastic rings, or a horizontal bar between ankle and shoulder height to perform any of the following exercises.

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  • Push
  • Pull
  • Squat
  • Core
  • Supplementary Exercises
  • Targeted Exercises

Push


Assisted Push-Up (TRX or Horizontal Bar)

Low Push-up / Dip (TRX or waist-height bar)


Push-Up-Crunch (“Atomic Push-Up”)


Pike Shoulder Press

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Pull


Inverted Row: High-Back, Low-Back

Pull-up (Squat-Assisted, extra short TRX or shoulder height bar)

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Squat 


Assisted Squat, Single Leg – lean forward and flex ankles to keep shins and trunk parallel & center weight over feet)

 
Lunge: Assisted, Suspended, Floating Curtsy


Prisoner Squat

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Core Exercises


Hamstring Curl (Medium, or high resistance/hips straight), Runner

 
Crunch, Oblique Crunch, Mountain Climber, OR Pike


Fully-Inverted Power-Pull, Standing Trunk Rotation


Kneeling Oblique Ab-Roll-Out

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Supplementary Exercises to protect hips, shoulders, and spine


Hip Abduction


External Shoulder Rotation (“W’s”)

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Targeted Exercises (“Isolation”)

Biceps Curl: Basic, Clutch, Single-Arm

 
Leg-Assisted Triceps Extension

 

 

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