Suspension Straps
Six weeks with a set of suspension straps and a door to hang them from: rows, push-ups, split squats and trunk work, three days a week.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Suspension straps (or a pair of rings) and a door, beam or rack to anchor them to. A mat for the floor work.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push and Pull
- Suspended Row 3 × 10
- Suspended Push-up 3 × 8
- Suspended Split Squat 3 × 8 each leg
- Suspended Reverse Crunch 3 × 8
- Side Plank 2 × 20 sec each side
Your feet set the difficulty: closer to the anchor makes a row harder and a push-up easier. Rest a minute between sets.
Day 2 Legs and Trunk
- Suspended Split Squat 3 × 10 each leg
- Bodyweight Squat 3 × 15
- Single-Leg Glute Bridge 3 × 10 each leg
- Suspended Fallout 3 × 6
- Inverted Row with Straps 3 × 10
Fallout: arms straight, lean forward only as far as you can pull back without your hips sagging.
Day 3 Upper Body
- Inverted Row with Straps 3 × 8
- Ring Dips or Close Push-up 3 × 5
- Suspended Push-up 3 × 10
- Suspended Row 3 × 12
- Suspended Reverse Crunch 2 × 8
Dips on the straps: handles at hip height, arms locked to start, lower only as far as you can press back up. Close push-ups if not yet.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.