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.

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.

Lean back, maintaining a slight elbow angle throughout the movement.

Pull through by moving your body up toward the anchor. Keep your core engaged. Repeat the exercise according to the training plan.

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

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

Return to the start position, keeping tension on the handles. 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, first raise up the top arm straight.

Draw back pushing your elbow beneath the body. Maintain body alignment from head to toes.

Return to the start position and 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, make a diagonal crunch lifting your knee to its opposite elbow.

Slowly lower down to the start position.

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