HIGH PUSH

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri Handlebar into the upright position.
2. While maintaining a neutral spine, bend at the waist and grip the outer handles. Elbows may be bent.
3. Begin pushing forward by driving your feet into the ground, one foot at a time.

X-DRIVE PUSH

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri Handlebar into the upright position.
2. While maintaining a neutral spine, bend at the waist and grip the inner handles (arms outside the handles). Elbows may be bent.
3. Begin pushing forward by driving your feet into the ground, one foot at a time.

LOW BAR PUSH

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri Handlebar into the upright position.
2. While maintaining a neutral spine, bend at the waist and grip the inner handles (arms outside the handles). Elbows may be bent.
3. Begin pushing forward by driving your feet into the ground, one foot at a time.

WHEELBARROW PUSH

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri Handlebar into the side of the sled (horizontal position).
2. Squat down to grasp the handles, keeping your chest high and a neutral spine. Stand back up and maintain your arms straight.
3. Walk forward to begin pushing at a desired pace.

ROPE PULL

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Attach the V-Strap to the loops near the Tri Handlebar. Attach a climbing rope (sold separately) to the other end of the V-Strap. Load the sled with desired weight.
2. Grasp the rope, bend slightly at the knees, and begin pulling the rope one arm at a time while remaining stationary.
3. Alternate exercise: Face the sled and hold one end of the rope with each hand at arm's length. While remaining stationary, draw your elbows in towards your sides, mimicking a row.

HARNESS PULL

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Attach the V-Strap to the loops near the Tri Handlebar. Attach a harness/strap (sold separately) to the other end of the V-Strap. Load the sled with desired weight.
2. Put on the harness/strap and face away from the sled.
3. Bend slightly at the knees and begin walking forward, driving your legs into the ground.
4. Alternate method: Face the sled and walk backward, driving your legs into the ground.

BACKWARDS WHEELBARROW

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri-Handlebar into the side of the sled (horizontal position).
2. Squat down to grasp the handles, keeping your chest high and a neutral spine. Stand back up and maintain your arms straight.
3. Lean back slightly and begin walking backward at your desired pace. Keep your toes behind your knees to further engage the tendons surrounding the knee joint.

SIDEWAYS SLED PUSH

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri-Handlebar into the upright position.
2. Stand beside the Tri-Handlebar and lean sideways to grasp the handles facing your body.
3. Begin pushing sideways by driving your feet into the ground, one foot at a time.

BACKPEDAL

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Attach the V-Strap to the loops near the Tri Handlebar. Attach a harness (sold separately) to the other end of the V-Strap. Load the sled with desired weight.
2. Put on the harness/strap and face the sled.
3. Bend slightly at the knees and begin walking backwards, driving your legs into the ground.

WAISTED HARNESS BEAR CRAWL

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Attach the V-Strap to the loops near the Low Handlebar. Attach a harness (sold separately) to the other end of the V-Strap. Load the sled with desired weight.
2. Put on the harness/strap and face away from the sled.
3. Kneel down to place hands on the ground. Keeping a neutral spine, begin crawling forwards.

LATERAL TWIST

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Attach the V-Strap to the loops near the Low Handlebar. Attach a strap (sold separately) to the other end of the V-Strap. Load the sled with desired weight.
2. Stand beside the sled and grasp the strap with both hands at your side (towards the sled).
3. While remaining stationary and arms extended, twist your upper body in the opposite direction to pull the sled.
4. Perform the movement one side at a time or alternate sides.

BACK PUSH

Target Muscles: Quadriceps, Hamstrings, Glutes, Calves, Hip flexors, Core, Chest, Triceps, Shoulders

Step by Step

1. Setup: Load the sled with desired weight and insert the Tri-Handlebar into the upright position.
2. Take a half-squat stance with your back and shoulders against the sled handles.
3. Begin pushing backwards by driving your feet into the ground, one foot at a time.