An outdoor work-out program for full-body exercises you can do anywhere. All you need is a Redcord Mini – Use it in your backyard, out running or on holidays.

SummerTraining_RedcordSlings_

Supine Bridging

Lie on your stomach with your legs in straps. Support your upper body on your forearms. Tighten your abdominals and bring your body into a plank position. Avoid arching your lower back

Triceps Press

Use straps in desired height. Lean forward as far as possible by flexing shoulders. Then flex elbows. Press hands into straps to return to starting position. Can be done standing

Supine Knee Flexion

Lie on your back with your heels in the wide/narrow sling, or one heel in each strap. Tighten your abdominals and lift your hips into a straight body position by pressing your heels down. Pull your heels toward your buttocks without dropping your hips. Return to starting position

Push-Up Plus

Lower the ropes to desired height and do push-ups. Protract (make arms long) shoulders when arms are straight. Avoid touching ropes for support. Progression: Knees on balance cushion, on toes, use on arm

Prone Hip Flexion

Lie on your stomach with your legs in a wide/narrow sling. Support your upper body on your forearms. Tighten your abdominals and bring your body into a plank position. Pull your knees towards your chest by flexing your legs. Avoid moving your upper body forward

Side-Lying Hip Flexion

Lie on the side with a wide sling placed about 30 cm above the ground. The upper body should be supported by lying on the forearm. Lift pelvis up from the ground until the body is straight. Pull your knees towards the chest