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SUSPENDED DIPS CHEST PRESS
START FINISH START FINISH
TRICEPS
START Stand directly in the middle of both straps
and grasp Olympic Rings at waist level, palms
facing in. Press upward on Olympic Rings until
both feet are off the ground and arms are
straight.
FINISH Keep elbows tight to body, lower your
upper body until hands reach chest level. Slowly
return to starting position.
CHEST
START Stand facing away from the main straps.
Begin with both arms extended forwards at chest
height, palms facing down.
FINISH Lower chest with elbows bending 90
degrees to the sides in a push-up motion. Press
back up and maintain body alignment.
TWO ARM ROW
START FINISH
BACK
START Stand with feet hip width apart, facing
towards the main straps. Begin leaning back
slightly with both arms extended forward at chest
height, palms facing in.
FINISH Pull the arms back towards the chest as
you move your body towards the Olympic Rings.
Focus on retracting the shoulder blades together.
START FINISH
REVERSE ONE LEG LUNGE
LEGS
START Stand facing towards the main straps, arms
bent at shoulder height, palms facing in. Press your left
leg back and behind into a reverse lunge, keeping it off
the ground.
FINISH Press up through your front heel to start
position.
START FINISH
BENT KNEE DOUBLE TUCK
START FINISH
CORE
START Hold onto the overhead Olympic
Rings. Begin with both knees touching and
feet just off the ground.
FINISH Lift both knees up to waist height
START FINISH
LEGS
START FINISH
TWO ARM SQUAT
START Stand with feet hip width apart, facing
towards the main straps. Begin in a leaning back
position with the arms extended forward, palms
facing in.
FINISH Keep the heels on the ground, press the
hips back and down. Press up to standing with both
legs.
