Stand facing the anchor in a wide stance and grab the handles. Keep your elbows pressed to your sides and your palms facing each other.

Lunge to the side and drop your tailbone down.

Drive back up through your heel to the start position.

Repeat on the other side. Repeat the exercise according to the training plan alternating sides.

Stand facing away from the anchor. Place the straps under your arms. Keep your palms facing each other. Bring the handles to both sides of your chest and your bodyweight on the handles. Take a step back to form a 45 degree angle with your body, open your feet slightly wider than your hips and start on the balls of your feet.

Drop down into a squat.

Drive through the balls of your feet back up to a standing position. Repeat the exercise according to the training plan.

Stand facing the anchor and grab the handles. Lean back with your arms straight. Keep your palms facing down.

Squeeze your shoulder blades together keeping your elbows at a 45 degree angle from 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.

Kneel facing away from the anchor with your feet in the foot cradles. Place your hands on the ground. Keep your hands slightly wider than the shoulders and lift into a plank position.

Lower your chest towards the ground, bending your elbows at 90 degrees.

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

Kneel facing away from the anchor with both your feet in the foot cradles and align your hands at shoulder level on the ground. Keep your hands slightly wider than the shoulders.

Lift your knees up from the ground, raising your hips slightly, and bring your knees to the chest.

Maintain your body in a fully extended plank position. Repeat the exercise according to the training plan.

Sit facing the anchor. Place your heels in the foot cradles. Lie down with your legs extended and your feet directly below the anchor point. Drive your heels down into the foot cradles, bend your knees to form a 90 degree angle to your hips.

Lift your hips.

Go back down to the start position and repeat the exercise according to the training plan.

Lie sideways to the anchor point. Place both your feet in the foot cradles with the top leg forward and align your elbow with the shoulder. Line up the front heel with the back toes and lift your hips up from the ground.

Drop your hips down.

Lift hips up to the start position. Maintain body alignment from head to toes and repeat the exercise according to the training plan.