7 Best Extension Suspension Training exercises to build body Strength
1) SQUAT
1. Stand facing the anchor, grab the handles keeping your elbows below shoulder height. The palms must be facing each other.
2. Drop down into a squad.
3. Drive up through your heels.
4. Return to the start position.
Tip: keep your chest lifted and the weight on the heels.
2) CHEST PRESS SINGLE LEG
1. Stand facing away from the anchor and grab the handles. Extend your arms out in front of you at shoulder height. Keep your palms facing down and your weight on the balls of your feet. Keep your body Straight and extend one leg backwards.
2. Lower your chest towards the ground and bend the elbows at 90 degrees with the one leg extended backwards while keeping weight on the opposite leg.
3. Please back up to the start position maintaining body alignment.
Tip: keep your body straight ,core engaged and chest lifted. Raise your arms slightly with the lengthening straps.
3) LUNGE
1. Stand Straight facing the anchor and grab the handles. Keep your elbows below shoulder height close to your sides. Your palms must be facing each other.
2. Drop down into a lunge while reaching back and lowering your knee at a 90 degree angle.
3. Drive up through the front heel.
4. Return to the start position. Repeat with the other leg.
Tip: keep your heel on the ground and your knee at a 90 degree angle to the ankles and drive the movement from the hip.
4) OBLIQUE CRUNCH
1. Neel facing away from the anchor, put your feet in the foot cradles. Place your hands on the ground slightly over shoulder-width and lift up into a plank position.
2. Make a crunch sideways drawing your knees toward one elbow.
3. Press back up, then do the opposite side.
Tip: move in a controlled manner when drawing your knees toward the elbows to fully engage your core.
5) BICEPS CURL
1. Stand facing the anchor, grab the handles with your palms turned upwards and lean back with your arms straight.
2. Call and put your hands towards your temples, keeping the elbows high and aligned with your shoulders throughout the movement.
3. Return to the start position maintaining body alignment.
Tip: keep your body straight and chest lifted. Keep your elbows in line with the shoulders throughout the movement. Bring your elbows parallel in front of the shoulders, do not split them apart.
6) T DELTOID FLY
1. Start in the end position to measure the appropriate stance. Stand facing the anchor in the offset stance, pulling the suspension back and out into a letter “T”. Keep your palms facing forward.
2. Lean back, maintaining a slight elbow angle throughout the movement.
3. Pull through by moving your body up toward the anchor. Keep your core engage.
Tip: keep your chest lifted and core engaged.
7) STANDING ROLL OUT
1. Stand facing away from the anchor and grab the handles. Keep your arms extended at shoulder height, keep your palms facing down and lean slightly forward on the balls of your feet.
2. Slowly drive your arms up and lean forward keeping your core engaged.
3. Return to the start position maintaining full body alignment.
Tip: keep your body and arms straight and the core engaged.
