Separate your legs as far as possible without raising your hips up.
Press back into the start position maintaining body alignment. Repeat the exercise according to the training plan.
Sit facing the anchor. Place your heels in the foot cradles. Lie down with your legs extended and your feet directly below the anchor point. Drive your heels down into the foot cradles, bend your knees to form a 90 degree angle to your hips.
Go back down to the start position and repeat the exercise according to the training plan.
Stand facing away from the anchor. Grab the handles and extend your arms at shoulder height with your palms facing down.
Bear the weight on the handles, bend your elbows and bring your head towards the handles, maintaining body alignment and elbows at shoulder height.
Return to the start position keeping tension on the handles. Repeat the exercise according to the training plan.
Stand facing away from the anchor. Put your elbows at the sides, your hands in front of your shoulders, your palms out.
Lean forward. Place your weight on the balls of your feet. Extend your arms overhead.
Push back to the start position. Repeat the exercise according to the training plan.