Stand facing the anchor. Grab the handles keeping your elbows below shoulder height. The palms must be facing each other.

Drop down into a squat.

Drive up through your heels and return to the start position. Repeat the exercise according to the training plan.

Stand facing the anchor. Grab the handles with the palms facing down. Lean back with your arms straight.

Squeeze the shoulder blades together, keeping your elbows pulled into the sides and move your body up towards the anchor point.

Return to the start position maintaining body alignment. Repeat the exercise according to the training plan.

Stand facing the anchor. Grab the handles with your palms turned upwards and lean back with your arms straight.

Curl and pull your hands towards your temples, keeping the elbows high and aligned with your shoulders throughout the movement.

Return to the start position maintaining body alignment and repeat the exercise according to the training plan.

Stand facing away from the anchor. Grab the handles and extend your arms out in front of you at shoulder height. Keep your palms facing down and the weight on the balls of your feet.

Lower your chest towards the ground and bend your elbows at 90 degrees.

Press back up into the start position maintaining body alignment. Repeat the exercise according to the training plan.

Stand facing away from the anchor. Grab the handles and extend your arms at shoulder height with your palms facing down.

Bear the weight on the handles, bend your elbows and bring your head towards the handles, maintaining body alignment and elbows at shoulder height.

Return to the start position keeping tension on the handles. Repeat the exercise according to the training plan.

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.

Slowly drive your arms up and lean forward keeping your core engaged.

Return to the start position maintaining full body alignment. Repeat the exercise according to the training plan.

Stand facing away from the anchor and grab handles. Extend your arms at shoulder height and keep your palms facing down.

Take a long step forward, and reach your arms open in an ‟I” position.

Drop back your knee and drive back up into the start position through the front heel. Repeat the exercise according to the training plan.