Advanced Workout

Rotation 1

Perform 3 rounds of rotation 1, with 90 seconds of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning. Perform each rep in this workout with smooth action but deliberate speed, aiming to accomplish as many SAFE reps as possible within the given time.

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Advanced Row

30 seconds. Perform as many reps as possible safely. Do not hyper-extend your knees. Increse the length of the harness so that your body comes closer to the floor. The closer you are to the floor, the more of your bodyweight you are lifting.

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Straight Arm Pull

30 seconds. Perform as many reps as possible safely. Keep arms stiff, but not completely straight. Do not hyper-extend elbows.

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Phoenix

30 seconds. Perform as many reps as possible safely.

Rotation 2

Perform 3 rounds of rotation 2, with 90 seconds of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Lunge Press

60 seconds (30 seconds per leg). Perform as many reps as possible safely. Perform repetitions with the right leg forward and left leg back, then switch positions quickly to perform repetitions with left leg forward and right leg back.

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Push Flys

30 seconds. Perform as many reps as possible safely.

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Advanced Chest Press

30 seconds. Perform as many reps as possible safely.

Rotation 3

Perform 3 rounds of rotation 3, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Single-legged Squat

60 seconds (30 seconds per leg) Assistance can be provided with the arms by pulling during the ascending portion of the lift.

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Modified Rows

30 seconds. Perform as many reps as possible safely.

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Lateral Launches

30 seconds back and forth. Please make sure you have enough room to perform this exercise. Clear floor of all items. Make sure surface is non-slippery. Exercise caution during all phases of the exercise to minimize risk of injury. Perform as many reps as possible safely.

Rotation 4

Perform 3 rounds of rotation 4, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Push-Jump

60 seconds. Please make sure you have enough room to perform this exercise. Clear floor of all items. Make sure surface is non-slippery. Exercise caution during all phases of the exercise to minimize risk of injury. Perform as many reps as possible safely.

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Calf Raises

30 seconds. Reach your heels as close as possible to the floor and then push up on them as high as you can off of the floor. Perform as many reps as possible safely.

Rotation 5

Perform 3 rounds of rotation 5, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Push-up Position Knee Tucks

30 seconds. Do not hyper-extend elbows. Perform as many reps as possible safely.

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Hamstring Bridge

30 seconds. Perform as many reps as possible safely.