Foot support combo

N - Name – Hand support overhead squat A - Area – lower body, upper body and core

S - Set up of equipment – mid

C – Chain – extensor chain

Teaching points

 stand facing the anchor in a slightly wider than hip width stance  arms straight directly above the shoulders, and palms facing the anchor with a firm grip of the hand supports  bend the knees, hips and ankles, allowing the trunk to stay vertical, knees and toes aligned, and in this case the knees stay behind the toes  return to the start position ensuring the only movement throughout is from the triple extension of the lower body.

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Hand support for core

N - Name – Hand support full pull sit-up A - Area – core

S - Set up of equipment – knee

C – Chain – flexor chain

Teaching points

 lie supine on a mat with the knees bent and feet towards the anchor  shoulder width arms holding on to the hand supports  wrists and knuckles are aligned  using the abdominals, and with assistance through the arms, pull the trunk up to just about vertical so that hands cross knees.

N - Name – Hand support side bend A - Area – core and upper body (latissimus dorsi, obliques, quadratus lumborum)

S - Set up of equipment – mid

C – Chain – lateral chain

Teaching points

 stand side on to the anchor in a slightly narrower than hip width position, with arms above the head, and elbows bent  palms are in a pronated grip, and securely hold the hand support  maintaining the tension through the equipment, allow the hip furthest from the anchor to move laterally as the hip drops and the arms pull the upper body in the opposite direction  maintain alignment throughout as the body is returned to the start position

Suspension Fitness | Manual | Version0821 © YMCAfit 2021 Page | 33