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5. NOTES ON TRAINING
WARMING UP AND STRETCHING
3. This exercise stretches your hips, legs and buttocks (Ill. 3).
Suspension trainer length:
Medium 3
Starting position:
Stand up straight, facing the
attachment point. Your feet are
a shoulder width apart, your elbows
are bent.
Sequence of movements:
Step over one leg with the other
while lowering your pelvis toward the
ground. Keep the cords under tension
to help maintain balance. Return to the starting position by tensing up your abs, turning
your hips and bringing the crossed leg back. Repeat this exercise with your other leg.
Repeat this exercise 5 times per leg.
Tip
:
Control the movement from your hips and belly, not from your knees. Boost the intensity
by increasing speed.
4. This exercise stretches your thorax, shoulders and legs (Ill. 4).
4
Suspension trainer length:
Medium
Starting position:
Knee on one leg. Face away from the
attachment point. Hold both handles in
one hand (same side as the lower knee).
Your elbow is bent, hand with handles
at head height. The other arm hangs
loosely at your side.
Sequence of movements:
In one motion, raise your hand holding
the handles and bring your hips forward. Keep the heel of the front foot on the ground
while pushing the knee forward. Hold this position before returning to the starting
position. Repeat this exercise with the other arm and leg. Repeat this exercise 5 times
per side.
Tip
:
Shift your weight to the lower knee to maintain straight posture and intensify the hip
extension.
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