4 Point Suspension

PURPOSE
» Strengthens everything!

STARTING POSITION
Set the loops 6 to 8 inches from the floor. Stand in between the ropes and directly under the anchor. Raise the handles to chest level.

Hold both sets of ropes just above the level of the head. Place the feet into the loops, one at a time. Once standing in the loops, take hold of a handle with one hand and lean into it. Take hold of the other handle and lean into it so all four limbs are suspended.

MOVEMENT SEQUENCE
Chest Press - Bend and straighten the elbows to perform a chest press.
Chest Fly - Open straight arms out to the side and return to the suspended position.
Single Arm Reach - Reach one arm forward as the elbow of the other arm bends. Straighten both arms to return to the suspended position.
Arm and Leg Abduction - Open the arms and legs out to the side and return to the suspended position.

MAKE IT HARDER
To deepen the lean, set the handles to waist height.

MAKE IT EASIER
Keep the loops low so that the toes can touch the floor if needed. Limit the time in the position.