Suspension Micro Workout Complexes For Every Muscle Group

Complex training is one of my favorite micro workouts, but it can be limited when it comes to building raw strength and muscle. Suspension training however can help you get around those limitations while also giving you a great workout in less time.

Timestamps:

Pull chain 1:16
High row 8
Curls 10
Archer row 12 (6/side)

Extension Chain 2:49
Hamstring curls 10
Hip ext 10
Hip abduction 10

Flexion chain 5:03
Saw plank 6a
Knee tucks 12
Mt. Climbers 8 w/ optional plank finisher for 10c

Lateral chain 6:28
Side plank 10s
Medial side plank 10s
Dynamic side plank 10-12

Squat chain 8:25
Hover lunges 6/side
Sissy Squats 12
Skater Squats 16

Push chain 11:39
Chest fly 8
Triceps press 12
RTO push-ups 6

RDP Resources:
Books-
Micro Workouts https://amzn.to/37YrzEi

Grind Style Calisthenics https://amzn.to/32TQhQh

Smart Bodyweight Training https://goo.gl/pnJd2b

Overcoming Isometrics https://cutt.ly/CEhHblA

Bodyweight Training for Martial Arts https://cutt.ly/tEhHmDV

Bodyweight Training for Cycling https://amzn.to/2QFlAZm

Fitness Independence https://goo.gl/MTUzDZ

RDP Merch and Books on PDF: https://cutt.ly/qmrtCHp
Equipment:
NOSSK Affordable Suspension Trainers: http://bit.ly/33nlhKq

Duonamic Doorway Pull-up Handles: https://bit.ly/3j5gd3D
(Use Promo code “Grindstyle” for 10% off at checkout)

Pull-Up Dip Equipment https://cutt.ly/kIpxGO8
R.D.P10 for 10% off

WORLDFIT Isometric equipment: https://bit.ly/3mJfbvS

DISCLAIMER: This video and description contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. These links help support the Red Delta Project at no extra cost to you.