Suspension Training

Suspension Training Pull Up - Push Up Challenge Suspension Training Module WELCOME! There’s nothing like suspension training. It’s hard to imagine that you can get a full body strength and cardiovascular workout that burns a ton of fat with a piece of equipment that can fit in a shoe box. You can use the suspension trainer to build up your pull up power and increase the quality and quantity of push ups. (Among other things.) As we all know, pull ups and push ups are the ultimate body weight movements. You’ll find twelve complete body weight workouts to follow. Take a day of rest in between each workout, or add a HIIT style workout on your day off. My suggestion is to repeat this program twice for over six weeks of programming. Within the workout program, all exercises are done with the suspension trainer unless otherwise noted. The good news about the suspension trainer is that you can regress or progress any exercise. That is, you can modify or intensify it. As always, form is important. View the exercise library and videos and check body position for each movement. You’ll see that I don't show every way to modify or intensify each exercise. The general rule of thumb for the suspension trainer is that you can move either closer or away from the anchor to modify or intensify any exercise. You can sustain significant overuse injuries by not listening to your body, so take care. Know what is good and bad pain. Your grip – Although the tendency is to ‘hold on for dear life’ whenever you’re doing a pull up or variation there of, don’t. Try to keep a loose grip to avoid elbow pain that can result. Your shoulders – The shoulder is a delicate joint that can easily get stressed and inflamed. If you feel pain in the joint, ice and rest an extra day. Double check your form and ensure that you’re not compromising the integrity of the joint by doing your movements with an extended range of motion. Always listen to your body and seek expert advice should you have an ache or a pain that doesn’t go away in a few days. The issue with bodyweight training is that many people think that because the movement isn’t ‘loaded’ with additional weight, that you can continue to

push through pain. Not so, your body weight is a significant ‘load’ especially when you use the ‘pre-fatigue’ techniques we will use in this program. *If you want some excellent ideas for HIIT for after your workout or for your day of rest. You should check out my good friend, Mike Whitfield’s ‘Workout Finishers’. You can find them here. Train safe and smart. Let’s get started. D i s c l a i m e r: See y o u r p h y s i c ia n b e f o r e start i n g a n y e xe r c ise o r n u t r i t i o n p r o g r a m. P r i o r t o start i n g, y o u sh o u l d d is c uss a l l n u t r i t i o n a l c h a n g es w i t h y o u r p h y s i c ia n o r a re g istere d d i e t i c i a n. I f y o u are ta k i n g a n y m e d i c at i o ns, y o u m u s t ta l k t o y o u r p h y s i c i a n b e f o r e start i n g a n y e x e r c ise p r o g r a m. I f y o u e x p e r ie n ce a n y l i g h t h ea de d n ess, d i z z i n ess, o r sh o r t ness o f b r eat h w h i l e e x e r c is i n g, st o p a n d c o ns u l t a p h y s i c i a n. T h ese re c o m m e n d at i o ns are n o t m e d i c a l g u i d e l i n es. T h i s b o o k is f o r e d u cat i o n a l p u r p oses o n l y. Y o u m u s t c o ns u l t y o u r p h y s i c i a n p r i o r t o start i n g t h is p r o g ra m o r i f y o u h a v e a n y m e d i ca l c o n d i t i o n o r i n j u r y t hat c o n t ra i n d i cates p h y s i ca l act i v i t y. T h i s p r o g ra m is d es i g n e d f o r h ea l t h y i n d i v i d u a ls 1 8 y e a rs a n d o l d e r o n l y. A l l f o r m s o f e x e r c ise p ose so m e i n h e re n t r is ks. I t is a d v isa b le t hat rea de rs t o ta k e f u l l res p o ns i b i l i t y f o r t he i r sa fet y a n d k n o w t he i r l i m i ts. T h e e x e r c ises a n d d i e ta r y p r o g r a m s i n t h is b o o k are n o t i n te n de d as a su bst i t u te f o r a n y e x e r c ise r o u t i n e o r t reat m e n t o r d i e ta r y re g i m e n t hat m a y h a v e b ee n p r esc r i b e d b y y o u r p h y s i c ia n. D o n ’ t p e r f o r m a n y e x e r c ise u n l ess y o u h a v e b ee n sh o w n t he p r o p e r te c h n i q u e b y a ce rt i f i e d p e rs o na l t ra i n er. D o n ’ t p e r f o r m a n y e x e r c ise w i t h o u t p r o p e r i nst r u c t i o n. A l w a y s d o a w a r m-u p p r i o r t o y o u r w o r k o u t sessi o n a n d e n d w i t h a stret c h i n g c o o l d o w n seg m e n t. Sa fe t y F i rst Y o u w i l l o n l y g e t p o s it i v e resu lts f r o m t h is p r o g ra m i f y o u are p e r f o r m i n g t h e e xe r c ises c o r re ct l y. H e re are a f e w t i ps f o r y o u t o m a x i m i z e y o u r resu l ts: 1. C h e c k w i t h y o u r d o c t o r b e f o re start i n g a n y n e w e xe r c ise o r d ie t p r o g ra m. 2. I t m a y b e n e cessar y t o c o ns u l t a t ra i ne r i f y o u a re u ns u re o f h o w t o d o a n y o f t he e xe r c ises. D o N O T d o e xe r c ises t ha t y o u d o n ’t u n d e rsta n d h o w t o d o. 3. I f so m e t h i n g ‘ h u rts’ d o n o t d o i t. Y o u m u st u n d e rsta n d t he d i f fe re n ce b e t w e e n m u s c le f a t i g u e a n d i n j u r y. A l w a y s e rr o r o n t he si d e o f ca u t i o n i f y o u f ee l p a i n. 4. T h is p r o g ra m h as t he p o te n t ia l t o b e use d w i t h t h ose n e w t o f i t n ess as w e l l as t h ose t ha t a re v e r y f i t. S ta rt o f f c o nse r v a t i v e l y a n d i n c rease i n te nsi t y as y o u g o. 5. W e ca n ‘ d o i t a l l ’; h o w e v er, w e m a y n ee d a n e x t ra d a y o f rest b e t w e e n w o r k o u ts so f ee l f r ee t o ta ke a d a y o f act i v e rest b e t w e e n w o r k o u ts i f y o u are n’t u p t o t he w o r k o u t. A c t i v e rest is a n act i v i t y t ha t is l o w i n te ns it y ca l o r ie b u r n i n g i n n a t u re su c h as w a l k i n g. 6. U s e p r o p e r e xe r c ise f o r m a n d tra i n c o nse r va t i v e l y i n a l l w o r k o u ts. 7. A l w a y s start w i t h t he easie r a lte r na t i v e e xe r c ises i f a p p r o p r iate, e ve n i f y o u h a v e e xe r c ise d i n t h e p ast. T h e n e w e xe r c ises, a n d n e w st y le o f m o v e m e n ts w i l l ca use m u s c le so re ness e ve n f r o m w o r k o u ts y o u t h i n k "l o o k eas y". 8. D o N O T d o i n te r v a l t ra i n i n g m o r e t ha n 4 t i m es p e r w e e k. 9. D o N O T t he s k i p a w a r m-u p, as w e l l, ta ke a f e w m i n u tes t o c o o l t h e b o d y d o w n.

10. I f y o u h a ve a n i n j u r y, g e t m e d i ca l atte n t i o n t o re ha b i l i ta te y o u r i n j u r y b e f o re start i n g a n e xe r c ise p r o g ra m.

Workout 1 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2- Today you will ATTEMPT one pull up to see how close you are to completing it. Can you move your body at all from the full hanging position? This is your benchmark test. Make a note of this. 3- You will do as many push ups with impeccable form as possible. Make a note of this. 4- Assisted pull ups with controlled descent • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 5- Row (palms in) • 30 seconds • Rest 10 seconds • Repeat 2 more times (3 sets total) 6 – Suspended Push ups (if this is too challenging, do regular floor push ups) • 30 seconds • Rest 30 seconds • Repeat 2 more times (3 sets total) 7a- Standing chest press to 30 sec standing plank hold • 30 seconds • no rest 7b- Standing plank hold • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 8- Tricep overhead extension • 30 seconds • Rest 10 seconds • Repeat (2 sets total)

9a- Y-Squat • 30 seconds • No rest 9b – Jump squats • 30 seconds • 30 seconds rest • Repeat both exercises for a total of 3 sets 10 –Hamstring curl • 30 seconds • Rest 10 seconds • Repeat 2 more times (3 sets total) 12 -Spider crawls (feet suspended) • 30 seconds • Rest 10 seconds • Repeat 2 more times (3 sets total) Static Stretching for 3-5 minutes

Workout 2 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2- Row • 30 seconds • Rest 10 seconds • Repeat twice (for a total of 3 sets) 3- Assisted pull ups with controlled descent • 30 seconds • Rest 30 seconds • Repeat (total of 2 sets) 4- Full body hip extension • 30 seconds • Rest 10 seconds

• Repeat (total of 2 sets) 5a- Suspended push up (feet in cradles) • 30 seconds • no rest 5b- Plank hold (feet in cradles optional) • 30 seconds • no rest 5c – Standing chest press • 30 seconds • rest 30 seconds • Repeat twice (total of 3 sets) 6- Tricep overhead extension • 30 seconds • Rest 10 seconds • Repeat (2 sets total) 7- Suspended plank with abduction/adduction • 30 seconds • Rest 10 seconds • Repeat (2 sets total) 8a – Sprinter start weak leg • 30 seconds • No rest 8b – Sprinter start strong leg • 30 seconds • Rest 30 seconds • Repeat 2 more times (3 sets total) 9- Hamstring curls • 30 seconds • Rest 10 seconds • Repeat 2 more times (3 sets total) 10a-Plank • 30 seconds • No rest 10b- Mountain climber • 30 seconds • Rest 30 seconds • Repeat 2 more times (3 sets total)

Static Stretching for 3-5 minutes

Workout 3 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2-Scapular retraction (from bar) • Hang from a bar and try to squeeze the shoulder blades together, down and back. See if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for you!) • Do as many Reps as possible • Rest for 30 seconds 3a-Assisted pull ups with controlled descent • 30 seconds • No rest 3b- Row • 30 seconds • Rest for 30 seconds • Repeat 2 more times (total of 3 sets) 4- Free body Burpee (with push up) • 30 seconds • Rest 30 seconds • Repeat (total of 2 sets) 5a-Suspended Push ups • 30 seconds • No rest 5b- Plank Hold • 30 second hold • Rest 30 seconds • Repeat both exercise 2 more times (3 Sets Total) 6- Tricep Overhead Press • 30 seconds • Rest 10 seconds • Repeat (total of 2 sets)

7a- Alternate Reverse Lunge • 30 seconds • No rest 7b – Squat Jump • 30 seconds • Rest 30 seconds • Repeat (total of 3 sets) 8a- Ab roll out • 30 seconds • No rest 8b-Free body plank • 30 seconds • 30 seconds rest • Repeat Both exercises 2 more time (3 sets total) Static Stretching for 3-5 min

Workout 4 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2- Today you will ATTEMPT one pull up to see how close you are to completing it. Can you move your body at all from the full hanging position? This is your benchmark test. Make a note of this. 3- You will do as many push ups with impeccable form as possible. Make a note of this. 4a-Assisted pull ups with controlled descent • 30 seconds • No rest 4b-Row • 30seconds • 30 second rest • Repeat (3 sets total) 5a Single arm row (weak arm)

• 30 seconds • No rest 5b- Single arm row (strong arm) • 30 seconds • Rest 30 seconds • Repeat (3 sets total) 6a- Standing chest press • 30 seconds • No rest 6b- Bicep curl • 30 seconds • Rest 30 seconds • Repeat (3 sets total) 7- Chest cross over • 30 seconds • Rest 10 seconds • Repeat (2 sets total) 8- Tricep overhead extension • 30 seconds • Rest 10 seconds • Repeat (2 sets total) 9a- Single Leg suspended lunge (weak leg) • 30 seconds • No rest 9b- Single Leg suspended lunge (strong leg) • 30 seconds • Rest 30 seconds • Repeat for a total of 3 sets for each leg 10- Plank Tucks • 30 seconds • Rest 30 seconds • Repeat (2 sets total) Static Stretching for 3-5 min

Workout 5 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2a- Standing chest press • 30 seconds • No rest 2b- Row with controlled descent (work on getting as horizontal as possible) • 30 seconds • Rest 30 seconds • Repeat (total of 3 sets) 3a-Free body weight Burpees with push up • 30 seconds • No rest 3b- Assisted pull up with controlled descent • 30 seconds • Rest for 30 seconds • Repeat (3 sets total) 4- Plank tuck – bring knees to opposite elbow • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 5a- Y Squat • 30 seconds • No rest 5b – Squat jump • 30 seconds • Rest 30 seconds • Repeat (3 sets total) 6a- Single Leg suspended lunge (weak leg) • 30 seconds • No rest 6b- Single Leg suspended lunge (strong leg) • 30 seconds • Rest 30 seconds

• Repeat for a total of 3 sets for each leg 7a - Spider crawls • 30 seconds • No rest 7b -Plank Hold • 30 seconds • No rest 7c- Mountain climber • 30 seconds • Rest 30 seconds • Repeat (2 sets total) Static Stretching for 3-5 min

Workout 6 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2-Scapular retraction (bar) • Hang from a bar and try to squeeze the shoulder blades together, down and back. See if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for you!) • Try as many as you can • Rest for 30 seconds 3-Assisted pull up with 4 count decent • Work up to10 reps • Rest 30 seconds • Repeat (total of 3 sets) 4a Single arm row (weak arm) • 30 seconds • No rest 4b- Single arm row (strong arm) • 30 seconds • Rest 30 seconds • Repeat (3 sets total)

5a-Suspended Push ups • 30 seconds • No rest 5b- Plank Hold • 30 seconds • Rest 30 seconds • Repeat both exercise 2 more times (3 Sets Total) 6- Squat-row (speed!) • 20 seconds • Rest 10 seconds • Repeat 5 more times (6 Sets total) 7- Hamstring curls • 30 seconds • Rest 10 seconds • Repeat 2 more times (3 sets total) 8a -Side plank – • hold for 30 seconds weak side • No rest • hold for 30 seconds strong side 8b- Spider Crawl • 30 seconds • Rest for 30 seconds • Repeat both exercises 9- Ab roll out • 30 seconds • Rest 30 seconds • Repeat (2 sets total) Static Stretching for 3-5 min

Workout 7 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds

2- Today you will ATTEMPT one pull up to see how close you are to completing it. Can you move your body at all from the full hanging position? This is your benchmark test. Make a note of this. 3- You will do as many push ups with impeccable form as possible. Make a note of this. 4- Assisted weighted pull ups with controlled descent (if you can handle it, add 5 lbs to your own body weight, if not, just do body weight) • 30 seconds • Rest 30 seconds • Repeat 4- Underhand row • 30 seconds • Rest 10 seconds • Repeat (total of 3 sets) 5a- T row • 30 seconds • No rest 5b- Bicep curl • 30 seconds • Rest 10 seconds • Repeat (total of 2 sets) 6a- Single arm chest press (weak) • 30 seconds 6b- Single arm chest press (strong) • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 7-Atomic Push ups • 30 seconds • Rest for 30 seconds • Repeat (total of 2 sets) 8a – Sprinter start weak leg • 30 seconds • No rest 8b – Sprinter start strong leg • 30 seconds • Rest 30 seconds • Repeat 2 more times (3 sets total)

9- Hamstring curl • 30 seconds • Rest for 10 seconds • Repeat 2 more times (3 sets total) 10- Plank Tucks • 30 seconds • Rest 30 seconds • Repeat (2 sets total) Static Stretching for 3-5 min

Workout 8 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2-Scapular retraction (bar) • Hang from a bar and try to squeeze the shoulder blades together, down and back. See if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for you!) • Do as many reps as possible • Rest for 30 seconds 3a-Assisted pull ups with controlled descent (can you lift your feet off the ground to take more weight on your upper body?) • 30 seonds • No rest 3b-Free body Decline push up (feet elevated on a bench) • 30 second • Rest for 30 seconds • Repeat both exercises 2 more times (2 sets total) 4-Underhand row • 30 seconds • Rest 10 seconds • Repeat (2 sets total) 5a-Single arm power pull row (weak) • 30 seconds

• No rest 5b-Single arm power pull row (strong) • 30 seconds • rest 30 seconds • Repeat (2 sets total) 6a-Atomic Push ups • 30 seconds • No rest 6b- Plank Hold • 30 second hold • Rest 30 seconds • Repeat both exercise 2 more times (3 Sets Total) 7a- Squat jump • 30 seconds • No rest 7b-Y Squat • 30 seconds • Rest 30 seconds • Repeat (total of 3 sets) 8a-Alternate Reverse Lunge with hop (weak leg) • 30 seconds • No rest 8a-Alternate Reverse Lunge with hop (weak leg) • 30 seconds • 30 second rest • Repeat both exercises 2 times (3 sets total) Static Stretching for 3-5 min

Workout 9 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2a-Assisted pull ups with controlled descent (see if you can elevate your feet off the ground as much as possible) • 30 seconds

• No rest 2b- Underhand row • 30 seconds • No rest 2c- Bicep curl • 30 seconds • 30 second rest • Repeat 2 more times (3 sets total) 3a-Standing chest press • 30 seconds • No rest 3b- Squat jump • 30 seconds • Rest 30 seconds • Repeat (total of 3 sets) 5a- Suspended Burpee (standing on weak leg) • 30 seconds • No rest 5b- Suspended Burpee (standing on strong leg) • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 6a – Hamstring curl • 30 seconds • No rest 6b – Reverse hip lift hold (both feet in cradles) • 30 seconds • Rest 30 seconds • Repeat (total of 2 sets) 7a – Suspended side plank (weak) • 30 seconds • No rest 7b– Suspended side plank (strong) • 30 seconds • 30 second rest • Repeat (total of 2 sets) 8- Plank • Hold to failure

Static Stretching for 3-5 min

Workout 10 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2a-Assisted pull ups with controlled descent (see if you can elevate your feet off the ground as much as possible) • 10 reps • No Rest 2b- Palms facing in row • 1 rep • No Rest Assisted pull ups with controlled descent • 9 reps • No Rest Palms facing in row • 2 reps • No Rest Continue to count down/count up… *Count the assisted pull ups down from 10 to one, and at the same time, count the palms facing in rows up from 1-10 3-Free body weight Push up • Go to failure • 30 second rest • Repeat (2 sets total) 4a-Free body weight Burpee • 30 seconds • No rest 4b- Free body Plank hold • 30 seconds • 30 second rest • Repeat (total of 2 sets)

5a- Suspended Burpee (standing on weak leg) • 30 seconds • No rest 5b- Suspended Burpee (standing on strong leg) • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 6a – Sprinter start weak leg • 30 seconds • No rest 6b – Sprinter start strong leg • 30 seconds • Rest 30 seconds • Repeat 2 more times (3 sets total) 7a –Ab roll out • 30 seconds • No rest 7b- Free body weight Spider crawls • 30 seconds • Rest 30 seconds • Repeat (2 sets total) Static Stretching for 3-5 min

1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds

Workout 11

2- Today you will ATTEMPT a pull up to see how close you are to completing it or how many you can do. This is another benchmark test. Make a note of this. 3- You will do as many push ups with impeccable form as possible. Make a note of this. 3-Assisted weighted pull ups with controlled descent (try adding 5 lbs to your own body weight, if not, just do body weight)

• Work up 10 reps (or as many as you can do) • Rest 30 seconds to 1 minute • Repeat (3 sets total) 4a-Overhand rows • 30 seconds • No rest 4b- T rows • 30 seconds • Rest 30 seconds • Repeat (2 sets total) 5a- Full body hip extension • 30 seconds • No rest 5b-Bicep curls • 30 seconds • Rest 30 seconds • Repeat 6a-Y- Squats • 30 seconds • No rest 6b- Wall sit • 30 seconds • No rest 6c- Free body squat jumps • 30 seconds • No rest 6d-Free body weight Push ups • 30 seconds • Rest 30 seconds • Repeat (total of 3 sets) 7a-Plank hold • 30 second hold 7b-Plank tuck (knees to opposite elbow) • 30 seconds • No rest 7c –Mountain Climbers • 30 seconds • 30 second rest • Repeat exercises 2 more times (3 sets total)

Static Stretching for 3-5 min

Workout 12 1a- Stick ups • 30 seconds • No rest 1b- Scapular Retraction • 30 seconds 2 -Scapular retraction (bar) • Hang from a bar and try to squeeze the shoulder blades together, down and back. See if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for you!) • Try as many reps as possible • 30 second rest 3a- Underhand row • 30 seconds • No rest 3b-Assisted pull up with 4 count decent (see if you can elevate your feet off the ground as much as possible) • 30 seconds • 30 second rest • Repeat both exercises 2 more times (3 sets total) 4a-Single arm power pull row (weak) • 30 seconds • No rest 4b-Single arm power pull row (strong) • 30 seconds • rest 30 seconds • Repeat (2 sets total) 5a-Atomic Push ups • 30 seconds • No rest 5b- Plank Hold • 30 seconds • Rest 30 seconds • Repeat both exercise 2 more times (3 Sets Total) 6- Chest cross over • 30 seconds

• Rest 10 seconds • Repeat (2 sets total) 7- Tricep overhead extension • 30 seconds • Rest 10 seconds • Repeat (2 sets total) 8a- Y Squats • 30 seconds • No rest 8b – Sprinter start weak leg • 30 seconds • No rest 8c – Sprinter start strong leg • 30 seconds • Rest 30 seconds • Repeat 2 more times (3 sets total) 9-Hamstring curls • 30 seconds • Rest 10 seconds • Repeat (3 sets total) 10-Ab rollout • 30 seconds • Rest 10 seconds • Repeat 2 more times (3 sets total) Static Stretching for 3-5 min

Test Day Make sure that you’re well rested. You don’t want to be sore from your previous workout. Warm up with the usual dynamic stretches that you’ve done for the previous twelve workouts. Do a five stick ups and five scapular retraction reps. Rest 30 seconds. Go to your pull up bar, imagine how you’ll pull yourself all the way up. Think about what muscles you’ll be recruiting, do the rep in your mind before you ever grab onto the bar. Now get your grip on the bar. Engage the muscles of your back and start the movement, watch how you pull your body up to the bar. Can you do more than one? You may surprise yourself now that you can engage the strong muscles of your back. I’d love to hear about your progress! Please keep me posted on your progress and let me celebrate with you. You’ll find a ton of great content, support and encouragement on my blog: www.ChallengeWorkouts.com/blog Please join me and the Challenge Workouts community there!