TBF Ailing Ng

Circuit x 3

Body weight and Suspension Training.
This workout may be split into 2 sections. Do 1 set, 3 Laps of the first five exercises then move to the next five. Set timer to 45 sec Work and 15 sec Rest.

ULT
Suspended Squat Row
time 45 /15
Set Time
1 45 /15 h:m:s
2 45 /15 h:m:s
3 45 /15 h:m:s
ULT
Suspended Pushup
time 45/15
In plank position, ensure your lower back does not sag. To regress, do the pushup on your knees before planking for 2 to 3 sec. Imagine pushing away from the floor.
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Step Ups then Reverse Lunges
time 45/15
A dynamic sagittal plane dominant sequence for the legs.
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Suspended “T” Delt Flye
time 45/15
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Suspended SL Prone Push up to Get Up
time 45/15
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
UMT
Transverse Lunge Touchdown
time 45/15
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Suspended Biceps Curl
time 45/15
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Suspended Crunch
time 45/15
In plank position, ensure your lower back does not sag. Keep your abs firm - naval to spine. Hike your hips up and draw your knees to your chest.
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Suspended Kneeling OH Triceps
time 45/15
Kneel and hold onto the handles or foot cradles. Perform a rollout by keeping your arms fully extended, glutes and abs activated. Bend at the elbows then push away by straightening your elbows.
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s
ULT
Suspended Ab Rollouts
time 45/15
May be done with an ab wheel. Be sure to press down on the TRX with your hands. Brace abs and squeeze glutes before rolling out. To return, crunch your abs but do not sit back onto hips.
Set Time
1 45/15 h:m:s
2 45/15 h:m:s
3 45/15 h:m:s