Stretch and Roll Out:


Complete 3-5 rounds of each of the following supersets. Rest 30 seconds to 1 minute between rounds of the circuit and 1-2 minutes between supersets.

8-15 reps per side Balance Lunges
10-20 reps Straight-Legged Glute Bridge

8-15 reps per side Side Balance Lunges
10-20 reps Glute Cherry Bombs

8-15 reps per side Runner’s Start Lunges
10-20 reps L-Sit To Posterior Plank

Stretch and Roll Out:

Use the variation of each exercise and rep/set range that is right for you. Beginners may want to choose an easier variation and do higher reps while more advanced exercisers may want to choose a harder variation that they can do for fewer reps. No matter what rep/set range and exercise variation you choose, make sure to challenge yourself to get the most out of the workout.

For more Suspension Trainer Exercises, check out these 10 Suspension Trainer Exercises.

Balance Lunges – Place the toes of one foot into a suspension trainer strap. The shorter the strap and the higher your foot is from the ground, the harder the move will be. Make sure that you have the strap at a height that allows you to perform a full range of motion. It doesn’t have to be super high for this move to really make you work! If you need to, hop out on the other foot so you are in a nice wide stance with your back foot up in the strap. Then sink down into a lunge, dropping your back knee toward the ground. Really sit back into the lunge. Make sure you aren’t going forward and that your front heel is down. Also make sure your chest stays up and your back is flat. Do not round forward as you sink into the lunge. You should feel a nice stretch in the front of the leg that is back when doing this move. If you are really struggling to balance, hold the other suspension trainer strap in your hands. Complete all reps on one side before switching. Slow down the tempo of the move to make it harder or even hold a weight up at your chest or down by your sides.
Straight-Legged Glute Bridge – Place your heels in the CoreX foot straps. Lie back on the ground with your legs out straight in front of you. You can either bend your elbows to 90 degrees or leave your arms on the ground down by your sides. Squeezing your glutes and driving down through your heels, lift your hips up as high as you can while keeping your legs straight. Keep your abs engaged so that you don’t hyperextend your low back as you lift. Hold at the top for a second and lower back down.
suspension trainer straight leg glute bridge
Side Balance Lunges – Place one foot on its side in a suspension trainer strap and face to the side. Your leg should be out straight to the side in the strap. Then bend the standing leg and push your butt back as you sink down into a lunge. Let the leg with the foot in the strap slide out to the side as you sit back and down. Keep your chest up. You may hinge forward a bit as you sink but do not let your back round. Then, driving through the standing heel, come back to standing, pulling the leg in the suspension trainer back in toward your standing leg. You will feel your adductors work to pull the leg back in. Do not bend the leg in the suspension trainer. Also make sure to squeeze your glutes as you come back up to standing. Complete all reps on one side before switching. Beginners may want to hold the other strap in their hands to help them balance. Make sure that you don’t put the strap for your foot up too high. The height of the strap will be very dependent on your hip mobility. You can also hold a weight to make this move harder or slow down the tempo.
Glute Cherry Bombs – Place your heels in the suspension trainer straps and lie on your back on the ground. With your legs out straight and your feet close together, bridge up, squeezing your glutes and driving through your heels. Keep your core engaged so you don’t hyperextend your low back. Then curl your heels in toward your butt while maintaining the nice high bridge. Keep your glute engaged. Straighten your legs back out then and, keeping the nice straight bridge, move both feet out laterally, opening your legs up. Keep your hips up high as you spread your legs. Feel the outside of your butt work to open your legs up. Then bring your feet back together and repeat, curling your heels in toward your butt. This is an advanced movement. Beginners may not want to include the curl or may only want to do a single leg curl instead of the double leg curl. (First image is the advanced variation. The second is the beginners without the curl in.)
Runner’s Start Lunges – Hold a CoreX strap in each hand with your arms bent. Start back behind the anchor point with one leg lunged back and the front knee bent. Then driving through the foot of the front leg, bring the back leg forward and up. Drive the back knee up as you straighten the standing leg and push all the way up onto your toe. Then quickly bring the knee back down and sink back into the lunge, dropping the front heel back down to the ground. Complete all reps on one side before switching. Make sure to maintain a nice tall posture and not round your shoulders forward as you lunge. You also really want to focus on driving off that standing leg and extending the hip as you squeeze your glute to bring the back knee forward. This is an explosive move. You can make it more challenging by completely jumping off the front leg as you drive the back knee forward and up instead of just coming up onto the toe.
lunge to knee drive
L-Sit To Posterior Plank – Place your heels in the foot straps. With your legs straight in front of you, sit on the ground and place your hands on the ground behind your butt. Then drive your hips up, pressing down through your hands and heels. Try to get your body in a nice straight line, leaning your head back as you lift. Then lower your hips about an inch from the ground and pull your butt back in between your hands. Keep your legs straight the entire time. Then press your hips back up into the posterior plank before repeating the L-Sit. Keep your arms straight throughout the entire movement.
posterior plank to l-sit