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164
Workout

Body Rhythm: Phase-Based Training

~11 min.
~132 kcal
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This workout is built on the principle of phased loading: from joint mobilization and warm-up — through strength work — to controlled coordination. This approach allows the body to gradually increase intensity, reduces the risk of injury, and provides a complete stimulus for all major muscle groups in a single session.

The workout is designed for a medium level — it suits those who are already familiar with basic suspension trainer movements and want to structure their session thoughtfully, rather than simply "pile up exercises." You will move through three sequential phases: body preparation, strength work with emphasis on different zones, and a final coordination challenge.

  • Phase 1 — Mobility and Activation: joints, flexibility, stabilizer engagement
  • Phase 2 — Strength: rows, presses, squats and lunges with progressive loading
  • Phase 3 — Coordination and Control: complex movement patterns, balance, rotations

Pay attention to the quality of each repetition: in phased workouts, movement control matters more than speed. Maintain tension in the straps throughout each exercise and keep track of your body position — this significantly amplifies the overall effect.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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