Suspension Training Pull Up - Push Up Challenge Suspension Training Module WELCOME!
There’s There’s nothing like suspension training. training. It’s hard to imagine imagine that you can get a full body strength and cardiovascular workout that burns a ton of fat with a piece of equipment that can fit in a shoe box. You can use the suspension trainer to build up your pull up power and increase the quality and quantity of push ups. (mong other things.! s we all know" pull ups and push ups are the ultimate body weight movements. You’ll find twelve complete body weight workouts to follow. Take a day of rest in between each workout" or add a #IIT style workout on your day off. $y suggestion is to repeat this program twice for over six weeks of programming. %ithin the workout program" all exercises are done with the suspension trainer unless otherwise noted. The good news about the suspension trainer is that you can regress or progress any exercise. That is" you can modify or intensify it. s always" form is important. &iew the exercise library and videos and check body position for each movement. You’ll see that I don't show every way to modify or intensify each exercise. The general rule of thumb for the suspension trainer is that you can move either closer or away from from the anchor to modify or intensify any exercise. exercise. You can sustain significant overuse inuries by not listening to your body" so take care. )now what is good and bad pain. Your grip * lthough the tendency is to +hold on for dear life’ whenever you’re doing a pull up or variation there of" don’t. Try to keep a loose grip to avoid elbow pain that can result. Your shoulders * The shoulder is a delicate oint that can easily get stressed and inflamed. If you feel pain in the oint" ice and rest an extra day. ,ouble check your form and ensure that you’re not compromising the integrity of the oint by doing your movements with an extended range of motion. lways listen to your body and seek expert advice should you have an ache or a pain that doesn’t go away in a few days. The issue with bodyweight training is that many people think that because the movement isn’t +loaded’ with additional weight" that you can continue to
push through pain. -ot so" your body weight is a significant +load’ especially when you use the +prefatigue’ techniques we will use in this program. /If you want some excellent ideas for #IIT for after your workout or for your day of rest. You should check out my good friend" $ike %hitfield’s +%orkout 0inishers’. You can find them here. Train safe and smart. 1et’s get started. Disclaimer: S e e y o u r p h y s i c i a n b e f o r e s t ar t i n g a n y e x e r c i s e o r n u t r i t i o n p r o g r a m . P r i o r t o s t a rt i n g , y o u s h o u l d d i s c u ss a l l n u t r i t i o n a l c h a n g e s w i t h y o u r p h y s i c i a n o r a r e g i s te r e d d i et i c i a n . I f y o u a r e ta k i n g a n y m e d i c a t i o n s, y o u m u s t t a l k t o y o u r p h y s i c i a n b e f o r e st a rt i n g a n y e x e r c i s e p r o g r a m . I f y o u e x p e r i e n c e a n y l i g h t h e a d e d n e s s, d i z z i n e s s , o r s h o r t n e s s o f b r e a t h w h i l e e x e r c i s i n g , s t o p a n d c o n s u l t a p h y s i c i a n . h e s e r ec o m m e n d a t i o n s a r e n o t m e d i c a l g u i d e l i n e s. h i s b o o k i s f o r e d u c a t i o n a l p u r p o s es o n l y . ! o u m u s t c o n s u l t y o u r p h y s i c i a n p r i o r t o st ar t i n g t h is p r o g r a m o r i f y o u h a " e a n y m e d i c a l c o n d i t i o n o r i n # u r y t h a t c o n t r a i n d i c a t e s p h y s i c a l a c t i " i t y . h i s p r o g r a m i s de s i g n e d f o r h ea l t h y i n d i " i d u a l s $ % y e a r s and older only. & l l f o r m s o f e x e r c i s e p o s e so m e i n h e r e n t r is k s . I t i s a d " i s a b l e t ha t r ea d e rs t o t a k e f u l l r e s p o n s i b i l i t y f o r t h e i r s a fe t y a n d k n o w t h e i r l i m i t s. h e e x e r c i s e s a n d d i e t ar y p r o g r a m s i n t h i s b o o k a r e n o t i n t e n d e d as a s u bs t i t u t e f o r a n y e x e r c i s e r o u t i n e o r t r e a t m e n t o r d i e t a r y r e g i m e n t h a t m a y h a " e b e e n p r e s cr i b e d b y y o u r p h y s i c i a n . D o n ' t p e r f o r m a n y e x e r c i s e u n l e s s y o u h a " e b e e n sh o w n t h e p r o p e r t ec h n i ( u e b y a c er t i f i e d p e r s o n a l t r ai n er. D o n ' t p e r f o r m a n y e x e r c i se w i t h o u t p r o p e r i n s t r uc t i o n. & l w a y s d o a w a r m )u p p r i o r t o y o u r w o r k o u t s es s i o n a n d e n d w i t h a s t re t c h i n g c o o l d o w n s eg m e n t. Safety *irst ! o u w i l l o n l y g e t p o s it i " e r e su l t s f r o m t h i s p r o g ra m i f y o u a r e p e r f o r m i n g t h e e x er c i se s co r r e ct l y. + e r e a r e a fe w t i p s f o r y o u t o m a x i m i z e y o u r r e s u l ts:
2. 3.
h e c k w i t h y o u r d o c t o r b e f o r e s t ar t i n g a n y n e w e x e r c is e o r d i e t p r o g r a m . I t m a y b e n e ce ss ar y t o c o n s u l t a tr a i n er i f y o u a r e u n s ur e o f h o w t o d o a n y o f t h e e xe r c i se s. D o - d o e x e r c i s es t ha t y o u d o n ' t u n d e r s t a n d h o w t o d o .
4.
I f s o m e t h i n g / h u r t s' d o n o t d o i t . ! o u m u s t u n d e r s ta n d t h e d i f f e r e n c e b e t w e e n m u s c l e f a t i g u e a n d i n # u r y . & l w a y s e r r o r o n t h e s i de o f c a u t i o n i f y o u f e e l p a i n.
5.
h i s p r o g r a m h a s t h e p o t e n t i a l t o b e u s e d w i t h t h o s e n e w t o f i t n e s s a s w e l l a s t h o se t h a t a re " e r y f i t . S t a r t o f f c o n s e r " a t i " e l y a n d i n c r e a se i n t e n s i t y a s y o u g o .
6.
0 e c a n / d o i t a l l '1 h o w e " e r, w e m a y n e e d a n e x t ra d a y o f r e s t b e t w e e n w o r k o u t s s o f e e l f r e e t o t a k e a d a y o f a c t i " e r es t b e t w e e n w o r k o u t s i f y o u a r e n ' t u p t o t h e w o r k o u t . & c t i " e r e st i s a n a c t i " i t y t h a t i s l o w i n t e n s i t y c a l o r i e b u r n i n g i n n a t u r e s u c h as w a l k i n g .
7. 8.
2 s e p r o p e r e x e r c i se f o r m a n d t r a i n c o n se r " a t i " el y i n a l l w o r k o u t s . & l w a y s s ta r t w i t h t h e e a si e r a l te r n a t i " e e x e r c i s es i f a p p r o p r i a t e, e " e n i f y o u h a " e e x e r c i se d i n t h e p a s t. h e n e w e x e r c is es, a n d n e w s t y l e o f m o " e m e n t s w i l l c a us e m u s c l e so r e ne ss e " e n f r o m w o r k o u t s y o u t h i n k 3 l o o k e a s y 3.
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D o - d o i n t e r " a l t ra i n i n g m o r e t h a n 4 t i m e s p er w e e k . D o - t h e sk i p a w a r m)u p , a s w e l l , ta k e a f e w m i n u t e s to c o o l t h e b o d y d o w n .
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y o u h a " e a n i n # u r y , g e t m e d i c a l a t t e n t i o n t o r e h a b i l i t a t e y o u r i n # u r y b e f o r e s ta r t i n g a n e x e r c i s e p r o g r a m .
Workout 1 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • - Today you will TT<$=T one pull up to see how close you are to completing it. >an you move your body at all from the full hanging position? This is your benchmark test. $ake a note of this. " You will do as many push ups with impeccable form as possible. $ake a note of this.
#- $ssisted pull ups %ith controlled descent 4; seconds • @est 4; seconds • @epeat (3 sets total! • &- o% 'pal(s in) • 4; seconds @est 2; seconds • @epeat 3 more times (4 sets total! • * + Suspended Push ups (if this is too challenging" do regular floor push ups! 4; seconds • @est 4; seconds • @epeat 3 more times (4 sets total! • ,a- Standing chest press to " sec standing plank hold 4; seconds • no rest • ,b- Standing plank hold 4; seconds • • @est 4; seconds @epeat (3 sets total! • .- Tricep o/erhead e0tension 4; seconds • @est 2; seconds • @epeat (3 sets total! •
a- 2-S3uat 4; seconds • -o rest • b + 4u(p s3uats 4; seconds • 4; seconds rest • @epeat both exercises for a total of 4 sets • 1 +5a(string curl 4; seconds • @est 2; seconds • @epeat 3 more times (4 sets total! • 1 -Spider cra%ls '6eet suspended) 4; seconds • @est 2; seconds • @epeat 3 more times (4 sets total! •
Atatic Atretching for 46 minutes
Workout 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • - o% 4; seconds • @est 2; seconds • @epeat twice (for a total of 4 sets! • "- $ssisted pull ups %ith controlled descent 4; seconds • @est 4; seconds • @epeat (total of 3 sets! • #- 7ull bod8 hip e0tension 4; seconds • @est 2; seconds •
•
@epeat (total of 3 sets!
&a- Suspended push up '6eet in cradles) 4; seconds • no rest • &b- Plank hold '6eet in cradles optional) 4; seconds • no rest • &c + Standing chest press 4; seconds • rest 4; seconds • @epeat twice (total of 4 sets! • *- Tricep o/erhead e0tension 4; seconds • @est 2; seconds • @epeat (3 sets total! • ,- Suspended plank %ith abduction9adduction 4; seconds • @est 2; seconds • @epeat (3 sets total! • .a + Sprinter start %eak leg 4; seconds • -o rest • .b + Sprinter start strong leg 4; seconds • @est 4; seconds • @epeat 3 more times (4 sets total! • - 5a(string curls 4; seconds • @est 2; seconds • @epeat 3 more times (4 sets total! • 1a-Plank 4; seconds • -o rest • 1b- Mountain cli(ber 4; seconds • @est 4; seconds • @epeat 3 more times (4 sets total! •
Atatic Atretching for 46 minutes
Workout " 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • -Scapular retraction '6ro( bar) #ang from a bar and try to squeeBe the shoulder blades together" down and back. Aee • if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for youC! ,o as many @eps as possible • @est for 4; seconds • "a-$ssisted pull ups %ith controlled descent 4; seconds • • -o rest "b- o% 4; seconds • @est for 4; seconds • @epeat 3 more times (total of 4 sets! • #- 7ree bod8 :urpee '%ith push up) 4; seconds • @est 4; seconds • @epeat (total of 3 sets! • &a-Suspended Push ups 4; seconds • -o rest • &b- Plank 5old 4; second hold • @est 4; seconds • @epeat both exercise 3 more times (4 Aets Total! • *- Tricep O/erhead Press 4; seconds • @est 2; seconds • @epeat (total of 3 sets! •
,a- $lternate e/erse Lunge 4; seconds • -o rest • ,b + S3uat 4u(p 4; seconds • @est 4; seconds • @epeat (total of 4 sets! • .a- $b roll out 4; seconds • -o rest • .b-7ree bod8 plank 4; seconds • 4; seconds rest • @epeat Doth exercises 3 more time (4 sets total! •
Atatic Atretching for 46 min
Workout # 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • - Today you will TT<$=T one pull up to see how close you are to completing it. >an you move your body at all from the full hanging position? This is your benchmark test. $ake a note of this. " You will do as many push ups with impeccable form as possible. $ake a note of this.
#a-$ssisted pull ups %ith controlled descent 4; seconds • -o rest • #b-o% 4;seconds • 4; second rest • @epeat (4 sets total! • &a Single ar( ro% '%eak ar()
4; seconds -o rest &b- Single ar( ro% 'strong ar() 4; seconds @est 4; seconds @epeat (4 sets total! • •
• • •
*a- Standing chest press 4; seconds • -o rest • *b- :icep curl 4; seconds • @est 4; seconds • @epeat (4 sets total! • ,- Chest cross o/er 4; seconds • @est 2; seconds • @epeat (3 sets total! • .- Tricep o/erhead e0tension 4; seconds • @est 2; seconds • @epeat (3 sets total! • a- Single Leg suspended lunge '%eak leg) 4; seconds • -o rest • b- Single Leg suspended lunge 'strong leg) 4; seconds • @est 4; seconds • @epeat for a total of 4 sets for each leg • 1- Plank Tucks 4; seconds • @est 4; seconds • @epeat (3 sets total! •
Atatic Atretching for 46 min
Workout & 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • a- Standing chest press 4; seconds • • -o rest b- o% %ith controlled descent '%ork on getting as hori;ontal as possible) 4; seconds • @est 4; seconds • @epeat (total of 4 sets! • "a-7ree bod8 %eight :urpees %ith push up 4; seconds • -o rest • "b- $ssisted pull up %ith controlled descent 4; seconds • @est for 4; seconds • @epeat (4 sets total! • #- Plank tuck + bring knees to opposite elbo% 4; seconds • @est 4; seconds • @epeat (3 sets total! • &a- 2 S3uat 4; seconds • -o rest • &b + S3uat
•
@epeat for a total of 4 sets for each leg
,a - Spider cra%ls 4; seconds • -o rest • ,b -Plank 5old 4; seconds • -o rest • ,c- Mountain cli(ber 4; seconds • @est 4; seconds • @epeat (3 sets total! •
Atatic Atretching for 46 min
Workout * 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction • 4; seconds -Scapular retraction (bar! #ang from a bar and try to squeeBe the shoulder blades together" down and back. Aee • if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for youC! Try as many as you can • @est for 4; seconds • "-$ssisted pull up %ith # count decent %ork up to2; reps • @est 4; seconds • @epeat (total of 4 sets! • #a Single ar( ro% '%eak ar() 4; seconds • -o rest • #b- Single ar( ro% 'strong ar() 4; seconds • @est 4; seconds • @epeat (4 sets total! •
&a-Suspended Push ups 4; seconds • -o rest • &b- Plank 5old 4; seconds • @est 4; seconds • @epeat both exercise 3 more times (4 Aets Total! • *- S3uat-ro% 'speed!) 3; seconds • @est 2; seconds • @epeat 6 more times (7 Aets total! • ,- 5a(string curls 4; seconds • @est 2; seconds • @epeat 3 more times (4 sets total! • .a -Side plank * hold for 4; seconds weak side • -o rest • hold for 4; seconds strong side • .b- Spider Cra%l 4; seconds • @est for 4; seconds • @epeat both exercises • - $b roll out 4; seconds • @est 4; seconds • @epeat (3 sets total! •
Atatic Atretching for 46 min
Workout , 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds •
- Today you will TT<$=T one pull up to see how close you are to completing it. >an you move your body at all from the full hanging position? This is your benchmark test. $ake a note of this. " You will do as many push ups with impeccable form as possible. $ake a note of this. #- $ssisted %eighted pull ups %ith controlled descent (if you can handle it" add 6 lbs to your own body weight" if not" ust do body weight! 4; seconds • @est 4; seconds • @epeat • #- Underhand ro% 4; seconds • @est 2; seconds • • @epeat (total of 4 sets! &a- T ro% 4; seconds • -o rest • &b- :icep curl 4; seconds • @est 2; seconds • @epeat (total of 3 sets! • *a- Single ar( chest press '%eak) 4; seconds • *b- Single ar( chest press 'strong) 4; seconds • @est 4; seconds • @epeat (3 sets total! • ,-$to(ic Push ups 4; seconds • @est for 4; seconds • @epeat (total of 3 sets! • .a + Sprinter start %eak leg 4; seconds • • -o rest .b + Sprinter start strong leg 4; seconds • @est 4; seconds • @epeat 3 more times (4 sets total! •
- 5a(string curl 4; seconds • @est for 2; seconds • @epeat 3 more times (4 sets total! • 1- Plank Tucks 4; seconds • @est 4; seconds • @epeat (3 sets total! •
Atatic Atretching for 46 min
Workout . 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • -Scapular retraction (bar! #ang from a bar and try to squeeBe the shoulder blades together" down and back. Aee • if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for youC! ,o as many reps as possible • @est for 4; seconds • "a-$ssisted pull ups %ith controlled descent (can you lift your feet off the ground to take more weight on your upper body?! 4; seonds • -o rest • "b-7ree bod8 =ecline push up (feet elevated on a bench! 4; second • @est for 4; seconds • • @epeat both exercises 3 more times (3 sets total! #-Underhand ro% 4; seconds • @est 2; seconds • @epeat (3 sets total! • &a-Single ar( po%er pull ro% '%eak) 4; seconds •
-o rest &b-Single ar( po%er pull ro% 'strong) 4; seconds rest 4; seconds @epeat (3 sets total! •
• • •
*a-$to(ic Push ups 4; seconds • -o rest • *b- Plank 5old 4; second hold • @est 4; seconds • @epeat both exercise 3 more times (4 Aets Total! • ,a- S3uat
Atatic Atretching for 46 min
Workout 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • a-$ssisted pull ups %ith controlled descent (see if you can elevate your feet off the ground as much as possible! 4; seconds •
-o rest b- Underhand ro% 4; seconds -o rest c- :icep curl 4; seconds 4; second rest @epeat 3 more times (4 sets total! •
• •
• • •
"a-Standing chest press 4; seconds • -o rest • "b- S3uat
Atatic Atretching for 46 min
Workout 1 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • a-$ssisted pull ups %ith controlled descent (see if you can elevate your feet off the ground as much as possible! 2; reps • -o @est • b- Pal(s 6acing in ro% • 2 rep -o @est • $ssisted pull ups %ith controlled descent : reps • -o @est • Pal(s 6acing in ro% 3 reps • -o @est • Continue to count do%n9count up> />ount the assisted pull ups down from 2; to one" and at the same time" count the palms facing in rows up from 22; "-7ree bod8 %eight Push up Eo to failure • 4; second rest • • @epeat (3 sets total! #a-7ree bod8 %eight :urpee 4; seconds • -o rest • #b- 7ree bod8 Plank hold • 4; seconds 4; second rest • @epeat (total of 3 sets! •
&a- Suspended :urpee 'standing on %eak leg) 4; seconds • -o rest • &b- Suspended :urpee 'standing on strong leg) 4; seconds • @est 4; seconds • @epeat (3 sets total! •
*a + Sprinter start %eak leg 4; seconds • -o rest • *b + Sprinter start strong leg 4; seconds • • @est 4; seconds @epeat 3 more times (4 sets total! • ,a +$b roll out 4; seconds • -o rest • ,b- 7ree bod8 %eight Spider cra%ls 4; seconds • @est 4; seconds • @epeat (3 sets total! •
Atatic Atretching for 46 min
Workout 11 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • - Today you will TT<$=T a pull up to see how close you are to completing it or how many you can do. This is another benchmark test. $ake a note of this. " You will do as many push ups with impeccable form as possible. $ake a note of this. "-$ssisted %eighted pull ups %ith controlled descent (try adding 6 lbs to your own body weight" if not" ust do body weight!
• • •
%ork up 2; reps (or as many as you can do! @est 4; seconds to 2 minute @epeat (4 sets total!
#a-O/erhand ro%s 4; seconds • -o rest • #b- T ro%s 4; seconds • @est 4; seconds • @epeat (3 sets total! • &a- 7ull bod8 hip e0tension 4; seconds • -o rest • &b-:icep curls 4; seconds • @est 4; seconds • @epeat • *a-2- S3uats 4; seconds • -o rest • *b- Wall sit 4; seconds • -o rest • *c- 7ree bod8 s3uat
Atatic Atretching for 46 min
Workout 1 1a- Stick ups 4; seconds • -o rest • 1b- Scapular etraction 4; seconds • -Scapular retraction (bar! #ang from a bar and try to squeeBe the shoulder blades together" down and back. Aee • if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for youC! Try as many reps as possible • 4; second rest • "a- Underhand ro% 4; seconds • • -o rest "b $ssisted pull up %ith # count decent (see if you can elevate your feet off the ground as much as possible! 4; seconds • 4; second rest • @epeat both exercises 3 more times (4 sets total! • #a-Single ar( po%er pull ro% '%eak) 4; seconds • -o rest • #b-Single ar( po%er pull ro% 'strong) 4; seconds • rest 4; seconds • @epeat (3 sets total! • &a-$to(ic Push ups 4; seconds • -o rest • &b- Plank 5old 4; seconds • @est 4; seconds • @epeat both exercise 3 more times (4 Aets Total! • *- Chest cross o/er • 4; seconds
@est 2; seconds @epeat (3 sets total! ,- Tricep o/erhead e0tension 4; seconds @est 2; seconds @epeat (3 sets total! • •
• • •
.a- 2 S3uats 4; seconds • -o rest • .b + Sprinter start %eak leg 4; seconds • -o rest • .c + Sprinter start strong leg 4; seconds • @est 4; seconds • @epeat 3 more times (4 sets total! • -5a(string curls 4; seconds • @est 2; seconds • • @epeat (4 sets total! 1-$b rollout 4; seconds • @est 2; seconds • @epeat 3 more times (4 sets total! •
Atatic Atretching for 46 min
Test =a8 $ake sure that you’re well rested. You don’t want to be sore from your previous workout. %arm up with the usual dynamic stretches that you’ve done for the previous twelve workouts. ,o a five stick ups and five scapular retraction reps. @est 4; seconds. Eo to your pull up bar" imagine how you’ll pull yourself all the way up. Think about what muscles you’ll be recruiting" do the rep in your mind before you ever grab onto the bar. -ow get your grip on the bar. an you do more than one? You may surprise yourself now that you can engage the strong muscles of your back. I’d love to hear about your progressC =lease keep me posted on your progress and let me celebrate with you. You’ll find a ton of great content" support and encouragement on my blogF www.>hallenge%orkouts.comGblog =lease oin me and the >hallenge %orkouts community thereC
