TRX or Stairs
TRX Low Push-up or Countertop Dip
Push-Up-Crunch (“Atomic Push-Up”)
Self-Assisted Handstand Shoulder Press 🤸🏾♀️
Pull with both legs for assistance so as to leave a few reps on reserve when you finish
Foot anchor at shoulder height or slightly higher
Handstand Shoulder Press
Single Arm Push-Up – Note extra wide foot position and neutral, horizontal spine!
Inverted Row: High-Back, Low-Back (Open Chain)
45° Inverted Row with Bar (Closed chain) Bend knees for regression!
Inverted Row from a shoulder-height bar
Single Arm Inverted 45° Row: Twice the pull, twice the core!
Assisted Squat, Single Leg (Progression, not featured: lean forward and flex ankles to keep shins and trunk parallel & center weight over feet)
Single Leg Squat with step (AKA Single Leg Step-up)
Hold weight on the side of the working leg to shift center of gravity and reduce hip adduction!
Lunge: Assisted, Suspended, Floating Curtsy
TRX Lateral (Stepping) Lunge
Hamstring Curl (Medium, or high resistance/hips straight), Runner
Crunch, Oblique Crunch, Mountain Climber, OR Pike
Fully-Inverted Power-Pull, Standing Trunk Rotation
Kneeling Oblique Ab-Roll-Out