Here is a demonstration of four exercises using the SBT (Suspended Bodyweight Training Extreme). You can perform these exercises for 3 sets of 12-15 repetitions.
The SBT pistol squat is a balance-challenged exercise that targets the glutes, hamstrings, and quadriceps. To perform this exercise, stand with both feet parallel. While holding the straps, lift one leg and squat to parallel. Try to stay as low as you can while squatting. Keep the core engaged to help maintain balance. A regression or modification for this exercise is a squat with both feet planted.
The SBT suspended lunge is an advanced exercise as well. It targets the glutes, hamstrings, and quadriceps. Place one foot in the strap. Make sure to keep the knee behind the toe or over the ankle of the non-supported or standing leg. A modification for this exercise is done by holding the straps and going into a stationary lunge.
The SBT Pushup is a great way to take your pushup to the next level. This is done by placing both feet in the foot cradles. Keep the spine long or neutral, place hands shoulder-width apart. Keep the abs tight as you go into a pushup. A regression for this exercise is done by placing both knees in the cradles. Maintain the same form for the pushup.
The SBT Row and pullout is a great exercise for the back. Stand with feet hip-width apart. To row, pull the elbows straight back, keeping them glued to your sides. For the pullout, stand in the same position and pull the arms out wide keeping a slight bend in the elbows. This exercise targets the upper and mid back as well as the shoulders, in particular, the rear deltoids.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body and Soul.” You can find me on Instagram @gluteus_fabulous
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