BOXING

STRENGTH

CONDITIONING

Cycling

Suspension

9

SUSPENSION 1 ARM ROW

  • Coaching Cues
    • The Closer feet to anchor the more resistance
    • The further feet from anchor the lest resistance
    • Keep rope taut
    • Start with elbow tucked into hip
    • Descend by lowering body and opening up body
    • Don’t hike the shoulder up
    • Relax both arms, head and neck
    • Pull body back up by pulling elbow down into lat
    • Square shoulders at top
    • Keep hips tucked
    • Toes up for more resistance
  • Tools
    • Dumbell
    • KettleBell
9

SUSPENSION TWO HANDED ROW

  • Coaching Cues
    • Shoulders are square
    • Lower Body
    • Don’t hike the shoulders up
    • Do not drop hips or chest; plank positon
    • Pull elbows down and into the lats
    • Squeeze shoulder blades together
    • Rope stays taut at all times
9

SUSPENSION PUNCHERS ROW

  • Coaching Cues
    • Lower Body
    • Roll over to side
    • Pull elbow inside towards lat without squaring off
    • Raise leg to increase intensity
    • Don’t hike the shoulder up
  • Tools
    • Dumbell
    • KettleBell
9

SUSPENSION REVERSE LUNGE

  • Coaching Cues
    • Strap below knee cap
    • Shin parallel to ground
    • Never start with foot above the knee
    • Ankle starts directly below the anchoring point
    • Push ankle down hard into strap
    • Front shin stay vertical/perpendicular
    • Focus shoulders over hips
    • When standing up scissor by pulling back foot in and pushing front heel down into the ground to raise hips up
    • Squeeze glutes tight.
  • Tools
    • Dumbell
    • Barbell
    • KettleBell
9

SUSPENSION OVERHEAD LUNGE

  • Coaching Cues
    • Keep shoulders directly over hips
    • Move away from rope
    • Move under the rope
  • Tools
    • Dumbell
    • Barbell
    • KettleBell
9

SUSPENSION REVERSE LUNGE CLEAN & PRESS

  • Coaching Cues
    • Lunge back to grab bell on ground
    • Use scissoring action to make dumbbell feel weightless
    • Clean bell to shoulder as you stand up
    • Tighten glute on weight bearing leg
    • Press bell overhead
    • Rack bell to shoulder & lower bell to waist
    • Lunge back to return bell to ground
  • Tools
    • Dumbell
    • KettleBell
9

SUSPENSION PIKE

  • Coaching Cues
    • Start off in plank
    • Pointer finger straight
    • Screw palms in
    • Push ankles/shins down in straps
    • Keep shoulders above wrist at all times
    • Pull up thru lower belly
    • Release hips back into plank without sagging hips
    • Don’t send bodyweight forward
9

SUSPENSION KNEE TUCK CROW

  • Coaching Cues
    • Knee Tuck
      • Start off in Plank
      • Arms shoulder with apart or slightly wider
      • Pointer Finger Straight
      • Screw Palms in
      • Bring Feet together
      • Push ankles/shins down in straps
      • Keep shoulders above wrist at all times
      • Keep back flat
      • Pull up thru lower belly
      • Pull both knees to elbows and kick back
      • Don’t send bodyweight forward
    • Crow
      • Pull knees into triceps
      • Push bodyweight forward
      • Release one foot at a time and hold crow position