NOTE: All SledTred exercises are shown in the module for quick reference. Please see below for the complete lower body workout.

Goals: Chest, shoulder, lat, upper back strength/hypertrophy; upper body muscular endurance

Duration: 60-90 minutes

Frequency: 1x per week

“A1” and “A2” mean the exercises should be performed in an alternating fashion.

AMRAP = “as many reps as possible"

How to Progress the Movements

Weighted Dip: strive to get more reps; add 5 lbs every 3-4 weeks

Neutral Grip Chin-up: strive to get more reps; add 5lbs every 3-4 weeks

Feet Elevated Push-up: strive to get more reps; add weight with a weight vest or plate on your back

Inverted Row: strive to get more reps; add weight with a weight vest or plate on your chest

Hanging Leg Raise: reduce momentum and improve control; lift legs higher; add a pause at the top

A1. Weighted Dip (Detailed Breakdown)

How to Perform It:

1. Secure weight via dip belt. Start with a weight that allows you to get 8 clean reps on the first set. 

2. Lower your torso under control by bending your elbows and leaning forward with your chest.

3. Go as deep as is comfortable, aiming for shoulders just below elbows at a minimum.

4. Control the turnaround and explode to a full lockout at the top.

Muscles Worked: Chest (pectoralis major); Triceps; Anterior Deltoids; Core (stabilization)

Benefits:

1. Builds serious upper body pushing strength and mass.

2. Encourages shoulder stability and control under load.

3. Great scalable compound movement that requires minimal equipment.

A2. Neutral Grip Chin-Up (Detailed Breakdown)

How to Perform It:

1. Use one of the neutral grip handles on the Power Tower.

2. Secure weight via dip belt. Start with a weight that allows you to get 8 clean reps on the first set. 

3. Hang from the bar with arms fully extended.

4. Pull yourself up until your chin clears the handles, then lower under control to full extension.

Muscles Worked: Primary - Lats, Biceps, Brachialis; Secondary - Rhomboids, Traps, ForearmsBenefits:

1. Friendlier on the elbows and shoulders than other chin/pull-up variations.

2. Builds vertical pulling strength, lat width, and upper back thickness.

3. Improves grip and arm strength with a high degree of functional carryover.

B1. Feet Elevated Push-Up (Detailed Breakdown)

How to Perform It:

1. Place feet on a bench or box. This turns the push-up into an “incline” press, increasing the difficulty. The higher the feet are relative to the hands, the harder the movement becomes.

2. Assume a push-up position with a solid and braced core.

3. Lower under control until the chest is just above the floor.

4. Drive back up to full extension.

Pro Tip: Add a pause at the deepest position to take your gains to the next level. 

Muscles Worked: Primary - Upper Chest, Anterior Delts, Triceps; Secondary: Core, Serratus Anterior

Benefits:

1. Places more emphasis on the upper chest compared to flat push-ups.

2. Easy to progress (elevation or load) or regress (reduce elevation).

3. Builds pressing strength and core endurance.

B2. Inverted Row (Detailed Breakdown)

How to Perform It:

1. Grasp the underside of the dip handles with your feet elevated onto a box or bench.

2. Keep the glutes flexed and hips fully extended so that the body remains in a straight line.

3. With your chest tall, drive through the elbows and pull your chest to the bar.

4 Lower back down under control to a fully extended position at the bottom.

Muscles Worked: Primary - Upper back (rhomboids, traps), Lats, Biceps; Secondary: Rear Deltoids

Benefits:

1. Builds horizontal pulling strength, which is an essential counterpart to pushing movements.

2. Maintains front-to-back strength balance, enhances scapular control, and improves posture.

3. Scalable for all fitness levels.

C. Hanging Leg Raise (Detailed Breakdown)

How to Perform It:

1. Hang from the pull-up bar with arms extended and feet together.

2. While keeping the legs straight, engage the lower abs to raise the legs to a parallel position or higher (try to minimize the use of swinging/momentum to lift the legs up).

3. Control the descent back to the starting position.

Muscles Worked: Primary - Rectus Abdominis, Hip Flexors; Secondary: Obliques, Grip, Forearms

Benefits:

1. Challenge the abs and hip flexors through a large range of motion.

2. Improves core strength, control, and spinal stability.

3. Demands shoulder stability/mobility and grip endurance.

Regressions:

1. Bent Knee Leg Raise: Start by raising the legs with bent knees instead of straight legs.

2. Focus on gradually straightening the legs out over time as strength and control improve.

Progressions:

1. Add Pauses: Hold at the top to increase time under tension.

2. Increase ROM: Work towards toes-to-bar.

3. Weighted Reps: Hold a light DB or ball between the feet once proficient.