Anchored Foot Pull (With Straps)

Anchored Foot Pull (With Straps)

Starting Hand Position: Lying supine with hands on the sides of the body, flat on the ground

Starting Feet Position: Heels flexed and nestled in the straps; feet are hip width distance apart and parallel

Movement: Pressing down through the heels, lift your hips up off the ground and pull the Axle in and out, keeping the hips hovering off the ground

Straight Leg Bridge (With Straps)

Straight Leg Bridge (With Straps)

Starting Hand Position: Lying supine with hands on the sides of the body, flat on the ground

Starting Feet Position: Heels flexed and nestled in the straps; feet are hip width distance apart and parallel

Movement: Pressing down through the heels, lift your hips up off the ground a few inches then tap your glutes down to the ground, without disengaging, and repeat

Close Grip Sumo Deadlift Rollout Push Up Rotation

Close Grip Sumo Deadlift Rollout Push Up Rotation

Starting Hand Position: Overhanded close grip in the center of the Axle

Starting Feet Position: Hinged forward at the hips in a sumo deadlift position, feet wide and parallel

Movement: Perform a deadlift, then roll out into an Axle plank position; drop into a push up then raise one hand directly upwards towards the ceiling; return the hand to the bar, wheel yourself back to the starting position, and repeat the whole sequence with the other arm

Suitcase Deadlift Crossover Burpee

Suitcase Deadlift Crossover Burpee

Starting Hand Position: Hands by your stands with the Axle off to one side, perpendicular to the side of your body

Starting Feet Position: Standing tall. feet hips width distance and parallel

Movement: Perform 3 suitcase deadlifts with the arm closest to the Axle, followed by 3 quick crossovers that conclude on the opposite side of the bar; grab for the center of the Axle with your innermost hand and perform a one-handed burpee; repeat on the opposite side

Reverse Plank Tuck (With Straps)

Reverse Plank Tuck (With Straps)

Starting Hand Position: Sitting upright, hands behind you about half a foot, fingers facing away from the body towards the side walls

Starting Feet Position: Feet hip width distance apart nestled in the foot straps, flexing through the heels; bar is across the arches of your feet

Movement: Shifting your weight into your hands and heels, press your body upwards; round through the spine as you contract the core and shift your hips backwards past your arms; from there, thrust your glutes forward and up, coming into a reverse plank, and repeat

Power Clean Thruster with Rollout

Power Clean Thruster with Rollout

Starting Hand Position: Axle plank position with an overhand grip, hands wider than shoulder width

Starting Feet Position: Feet wide and parallel in plank

Movement: From an Axle plank position, wheel the Axle backwards coming into a deadlift position; then drive the hips forward, shrugging the shoulders, to hoist the bar off the floor to catch it underneath you with bent knees in a front rack grip before thrusting the bar up directly overhead; reverse the steps and methodically return to the starting position the same way you came out of it

Oscillating Plank

Oscillating Plank

tarting Hand Position: Axle plank position with an overhand grip, hands wider than shoulder width

Starting Feet Position: Feet slightly wider than hip width distance apart

Movement: Wheel the Axle to an angle, pushing one side away from you and pulling the other slightly inward towards you, and perform a push up from this angled position; return to the starting position and repeat on the opposite side

Asymmetrical Push Up

Asymmetrical Push Up

Starting Hand Position: Axle plank position with an overhand grip, hands wider than shoulder width

Starting Feet Position: Feet slightly wider than hip width distance apart

Movement: Wheel the Axle to an angle, pushing one side away from you and pulling the other slightly inward towards you, and perform a push up from this angled position; return to the starting position and repeat on the opposite side

Plank Reach

Plank Reach

Starting Hand Position: Plank position with one hand on the floor and the other on the center of the bar

Starting Feet Position: Feet parallel hip width distance apart in a plank position

Movement: Maintaining a plank position, reach the hand on the bar forward as far as you can, extending the arm straight and keeping the Axle perpendicular to the body, and then return to the starting position