CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 35 MINUTES
Suspension strength
Bodyweight strength
Angle changes resistance. TRX is a separate brand; use a secure suspension trainer and verify its anchor.
Your weekly sessions
SESSION 1 / Pull + legs
Suspension A
Pull + legs
- Suspension strap row — 3 × 8–12
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Supported split squat — 3 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Incline push-up — 3 × 8–12
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Front plank — 2 × 30 sec
Abdominals, obliques and trunk stabilizers. Hold a long body line while breathing normally.
SESSION 2 / Hinge + trunk
Suspension B
Hinge + trunk
- Suspension strap row — 3 × 10
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Single-leg bridge — 3 × 10/side
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
- Low step-up — 3 × 8/side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
How to progress
Move feet forward to make rows harder; lower the incline on push-ups. Add reps before leverage.
Recovery and weekly placement
Do not use an untested door or loose anchor.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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