Key:
N: name of the exercise
A: adjustment length of the TRX
P: position relative to the anchor
S: starting posture
M: movement cues
R: return cues to starting posture.
N: Spiderman push- up
A: Mid-calf
P: GFA
S: Hand plank position with knees on deck, right foot in foot cradles. Left leg extends, toes on deck.
M: Drive left knee to left elbow while simultaneously lowering chest to hands.
R: Extend arms pushing chest away from deck, returning left foot to deck. Repeat on the other side.
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![How to lose weight by running on a treadmill](http://images03.military.com/sites/default/files/styles/thumbnail_tile/public/2021-08/runningtreadmill.jpg?itok=mcI1KRO2 "Army Cpt. Phillip Williams runs the first leg of Afghanistan's "Hood to Coast" run on a treadmill in Kabul, Afghanistan. (Jack Pagano/NATO Training Mission Afghanistan)")
