ZK TacFit

Archer rows are a great way of training the upper back, cutting down on time by effectively combining two movements, the high row and the rear dealt fly. The row hand faces the ground (pronated), the fly hand is pistol grip. Scapular retraction is key as is core stability and maintaining strict control and pressure on the straps through each phase of the movement.

The curtsy squat may have a pretty girly name but the exercise itself is anything but. Targeting glutes predominantly with its superior hip flection it will challenge even the advanced. Its important for the knee of the back leg to move past the ground leg to get the most benefit from this exercise. Use the straps to support and balance yourself. When driving back up, try not to use the straps to pull yourself back into the start position but focus on using the support leg for the lift. Use this exercise in a leg/glute program. You can also alternate legs each rep but I found best results come from working on one leg and then the next.

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Predominantly focusing on core strength, the suspended roll out is a versatile movement that can be performed at any fitness level from beginner to elite with a simple progression of increasing or decreasing the angle to vary the difficulty. This exercise also develops shoulder mobility and strength whilst addressing Lat engagement. Can be included in core/abdominal, back or circuit program.

Suspended bulgarian split squats would have to be one of the best exercises for training all aspects of the legs. It involves quads, hammys, glutes. It stretches the hip flexors, creates an environment for core engagement and can get the cardio pumping. A great addition to any leg routine or circuit.

This core rotation or something would call alternating wood chop is an intermediate core exercise that can be included in any program. It focuses on building core strength, as well as strengthening obliques and serratus. Its important to be focused on lat engagement. Once you have reached the top end of the movement there should still be no slack in the straps. Don't drop to the bottom end of the exercise but concentrate on keeping the strap taught, the core engaged and lowering yourself in a controlled motion.

Nature, health, fitness, lifestyle. It encompasses the core values ZK TacFit.

10 x 3 Point row then switch feet
15 x front raise
15 x rear dealt fly
15 x chest press
10 x Cross body row
10 x single arm press

3-5 sets of each with 60-90 seconds rest.