Power Supps Home Workout Routine Week 3 – Suspension trainer

This week we will be using the MYOPURE suspension trainer and utilizing it to do 3 full body workouts that are guaranteed to get your heart going and muscles working!

Here is an overview of what the week will look like!

Protips:
1. Instead of worrying about the weight – concentrate on time under tensions and technique.
2. Changing the hand/feet position will make a big different in isolating the muscle groups, play around with different angles to see what works best for you.
3. Aim for 3 – 5 sets of each exercise, 15 – 20 reps per set and slow everything down as much as possible to contract the muscles the best way possible.

Workout 1

Low Row
With the suspension trainer shortened, stand facing the anchor point. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows.

Squats
Adjust the straps to mid-length, and stand facing the anchor point. Hold the handles in front of you with your elbows soft, and step backward until there is slight tension on the straps. Without leaning backward, lower your hips down and back as low as you are comfortable going. Squeeze your glutes as you return to a standing position.

Chest Press
Fully lengthen the straps and stand facing away from the anchor point. Begin on the balls of your feet and with your arms extended directly below your shoulders, pushing against the handles of the straps. Keeping your body in a straight plank, lower yourself until your elbows are at about 90 degrees. Straighten your arms and brace your core as you press back up to the starting position.

Hamstring Curls
With the straps at mid-calf length, lie on your back facing the anchor point and place your heels in the foot cradles. Keep even pressure in your heels, engage your glutes and core, keep your hips lifted and drag your heels as if they were on train tracks until your knees are stacked over your hips. Return your legs to straight while maintaining a tight core.

Overhead Lat Pullover
Power pulls make for powerful bodies, especially since this move includes a rotation to fire up your abs and obliques in addition to your upper body. Stand facing the anchor with a wide stance. Grasp the straps with your left hand and hold it at chest height, left elbow high and pointing behind body. Extend right arm so that it’s in line with the straps. As you lean back, extend your left arm and rotate torso to the right to reach your right arm out and slightly behind you. Reverse the movement to return to start.

Tricep Extension
Bring the straps to mid-length and stand facing away from the anchor point. With your arms extended directly below your shoulders in front of your chest, set your body into a straight and tight plank. Maintain a plank position while you bend your elbows and lower your body so your thumbs touch your temples. Brace your core and straighten your arms to return to the starting position.

Workout 2

Single Arm Row
Similar to our Low Row explained earlier but we are using 1 arm at a time to do this (this will be harder but just stand more upright to lower the force). With the suspension trainer shortened, stand facing the anchor point. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows.

Flye Push Up
Facing down to the ground or an angle that is suitable for the level of resistance you desire. Extend your arms in front of your shoulders, palms facing each other, and position your feet behind you. Lean forward. Keeping your abs braced, open your arms to a T position with your palms forward and elbows slightly bent. Squeeze your chest to bring your hands together in front of you.

Single Arm Tricep Extension
Similar to our Tricep extension we explained earlier but we are using 1 arm at a time to do this (this will be harder but just stand more upright to lower the force). Bring the straps to mid-length and stand facing away from the anchor point. With your arms extended directly below your shoulders in front of your chest, set your body into a straight and tight plank. Maintain a plank position while you bend your elbows and lower your body so your thumbs touch your temples. Brace your core and straighten your arms to return to the starting position.

Single Arm Bicep Curl
We will be doing this one arm at a time (this will be harder but just stand more upright to lower the force). Adjust the strap to mid-length. Stand facing the anchor point, and walk your feet in towards the anchor point until you feel a slight pull in the upper back. Start with your elbows bent higher than your shoulders, and your pinky fingers aligned to your temples. Maintaining a strong plank, lower your body down and away (toward the floor) until your arms are straight, then with control pull your body back up, and repeat.

AB Crunches
Begin with the straps in the lowest point, a few inches above the ground. Place your feet in the straps so the tops of your feet are facing down. Face away from the anchor point. Place yourself into a strong plank position, keeping your feet in the straps. moving further away from the anchor point makes the exercise more challenging. While holding the strong plank position, bring your knees to your chest, then return to the starting plank position.

Hip Thrusts
When executing this exercise, and have the use of your arms on the floor to support you, so this exercise is quite stable, enabling you to focus on ‘driving’ the hips up with the posterior chain. That being said, the exercise can be progressed to a more unstable version, requiring more core activation.

 

Workout 3

Horizontal Row
Begin by leaning back until your body forms a tabletop, adjust the TRX height accordingly. Your feet are placed directly under the TRX anchor while holding onto the TRX handles with arm outstretched. Engage your glutes, hamstrings, upper back and abdominals to keep you in a solid position as you pull yourself upwards using your back muscles then lower yourself back down.

Bicep Curls
Adjust the strap to mid-length. Stand facing the anchor point, and walk your feet in towards the anchor point until you feel a slight pull in the upper back. Start with your elbows bent higher than your shoulders, and your pinky fingers aligned to your temples. Maintaining a strong plank, lower your body down and away (toward the floor) until your arms are straight, then with control pull your body back up, and repeat.

Lunges
Take hold of the handles in each hand, ensuring that they hang at about the same level as your waist. With your feet slightly wider than shoulder width apart, take a medium stride back with your left leg and place it on the ground. Lower your body towards the ground by bending your right leg at the knee.

Push ups
Hook your toes through the stirrups so the tops of your feet face the floor. Lift your body up so your weight rests on the palms of your hands. Keeping core tight, bend elbows to lower chest between hands. You’ll feel your chest and shoulders working as you press back up to the starting position.

Mountain Climbers
The mountain climber uses suspension straps and your body weight as an alternative way to perform the basic mountain climber. Instead of doing running planks on the floor, you are suspended from an anchor point at the feet and performing a running movement in the air.

For detailed demonstrations and to see how each exercise is done watch the Power Supps Facebook and Instagram. You can also send us an email at info@powersupps.com.au or message us on the social media platforms as well.