Assisted Lateral Lunge

The Assisted Lateral Lunge is the first exercise in Suspension Training Drill 2. This exercise uses the suspension trainer to assist your balance and increase the range of the lateral lunge movement. Perform the exercise as follows:

• The starting position for the Assisted Lateral Lunge is the Straddle Stance with the suspension straps held at tension at chest height.
• From the starting position, perform an exaggerated step to the left, bending the left knee while pulling increased tension on the straps. The trunk remains facing ahead and, with the right foot remaining in its starting position, the right leg is abducted straight out to the side.
• From this position, pull on the straps to assist with a return to the starting position.
• The lateral lunge movement is then repeated to the right side.
• Complete this exercise 5–10 times.
• The movement can be modified by changing the range of motion of the lunge or the length of the straps.

Suspension Leg-Tuck and Pike

The Suspension Leg-Tuck and Pike is the second exercise in Suspension Training Drill 2. It challenges shoulder stability and core strength by suspending the feet above the ground while moving into a prone Leg- Tuck and Pike position. Perform the exercise as follows:

• The starting position for the Suspension Leg-Tuck and Pike is the Front Leaning Rest position with feet in the straps suspended from the ground. Fully extend elbows, palms flat on the ground. Adjust the straps so that your body is parallel to the ground.
• Perform a controlled leg tuck, bringing the knees toward the elbows.
• After a brief pause, return to the starting position.
• The next movement is into the Pike position. From the starting position, keeping the knees close together and straight, bring the feet toward the arms.
• Pause in the Pike position before returning to the starting position.
• Complete this exercise 5–10 times.

Decline Pull-Up

The Decline Pull-Up is the third exercise in Suspension Training Drill. This exercise uses the suspension trainer to decline the body to increase the challenges to the shoulder and arm muscles using body weight. Decline exercises use a backward lean. Perform the exercise as follows:

• The starting position for the Decline Pull-Up is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, pronated overhand grip.
• From the starting position, lean back either by moving the feet further beneath the strap handles or extending the elbows.
• From the declined position, pull back up on the straps by bending the elbows to bring the strap handles level with the outside edge of the shoulders. The body remains straight throughout the movement.
• To increase the workload or challenge, lengthen the straps to increase the angle of the decline.

Suspension Hamstring Curl

The Suspension Hamstring Curl is the fourth exercise in Suspension Training Drill 2. It challenges the muscles in the back of the leg used in running, lifting, and jumping. Perform the exercise as follows:

• The starting position for the Suspension Hamstring Curl is the Supine position with arms on the ground at 45 degrees from the body, knees and hips flexed to 90 degrees with the feet suspended in the strap handles. Shoulders, arms, and trunk rest on the ground. The head may rest on the ground.
• From the starting position, lift the pelvis from the ground to form a straight line from the knees through the hips to the shoulders.
• From this position, straighten the knees until a moderate challenge is felt in the hamstring muscles in the back of the thighs. The pelvis and trunk will remain in the same position.
• After a brief pause, bend the knees, pulling the feet toward the buttocks.
• Repeat this extension and flexion of the knees 5–10 times before returning to the starting position.
• As skill and endurance improves, a modified version of this exercise can be performed by holding in either bent- or straight-knee positions for up to 20–30 seconds.

Assisted Single Leg Squat

The Assisted Single Leg Squat is the fifth exercise in Suspension Training Drill 2. This exercise uses the suspension trainer to assist your balance and increase the depth of the squat using one leg. This exercise uses the straps pulled into an over-shortened or ‘dog-ear’ position. Perform the exercise as follows:

• The starting position for the Assisted Single Leg Squat is the Straddle Stance with the suspension straps held at tension at chest height.
• From the starting position, raise the right leg to perform a squat on the left leg.
• By increasing more tension on the straps, the suspension trainer assists with balance, assists with depth of the squat motion, or alleviates the load on the thigh muscles.
• Complete this exercise 5 times on the left leg before switching to the right leg.

A modified version of the Assisted Single-Leg Squat positions the elevated foot and leg to the rear.

Suspended Climbing Drills 1 and 2

If you have access to suspension trainers but lack climbing bar apparatus, you may modify Climbing Drills 1 and 2 to be performed on the Suspension System.