Stand facing away from the anchor. Place the straps under your arms. Bring the handles to both sides of your chest and keep your body weight on the handles. Take a step back to form a 45 degree angle with your body, center your working leg at the anchor point, dropping the opposite leg down into a lunge.

Drive back the working leg forward and up toward your chest, coming up on the ball of your foot. Drive back to the starting position and repeat the exercise according to the training plan.

Repeat with the other side.

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.

Separate your legs as far as possible without raising your hips up.

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

Stand beside the anchor with one foot in the foot cradle suspended below the anchor point. Keep your hands beside your body.

Extend the suspended leg and drop down into a lunge lowering your knee to a 90 degree angle.

Drive up to the start position through the heel. Repeat the exercise according to the training plan.

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

Lower your chest towards the ground, bending your elbows at a 90 degree angle.

Press back up. Bring your knees to the chest while raising your hips.

Return to the start 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.

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. Put your elbows at the sides, your hands in front of your shoulders, your palms out.

Lean forward. Place your weight on the balls of your feet. Extend your arms overhead.

Push back to the start position. Repeat the exercise according to the training plan.