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Summary of Contents for AES Active Suspension Trainer
- Page 1 Active Suspension Trainer QUICK START GUIDE...
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Page 2: Important Safety Guidelines
Important Safety Guidelines Carefully read all of the Set Up and Use instructions provided in this guide. Follow these guidelines to maximise the life of your suspension trainer. Improper storage or use can cause the suspension trainer to wear prematurely and possibly break, which could lead to injury. - Page 3 How do I shorten or lengthen the Suspension Trainer? To shorten, hold one strap of the Suspension Trainer. Depress the buckle on that strap with your thumb and grasp the adjustment tab with your hand. Simultaneously press the cam buckle and push the adjustment tab up along the strap (as if using a bow and arrow).
- Page 4 How do I place my feet in the suspension trainer food cradles? Adjust the length so that the bottom of the foot cradle is at mid-calf level or about 8" off the ground. Heels in (for face up exercises) Toes in (for face down exercises)
- Page 5 How do I configure the suspension trainer into single handle mode? To perform single -sided exercises, convert your suspension trainer into single handle mode. 1: Hold handle (a) on 2: Pass handle (b) through the triangle shaped top of handle (b) webbing of handle (a).
- Page 6 How do I make exercises harder or easier? Modify your body angle by adopting a steeper body angle. Move your feet towards the anchor point to increase difficulty. Decrease body angle to make exercises less difficult Make most standing exercises harder by narrowing your base. For example, increase the difficulty of a chest press by bringing your feet together or extending one leg forward, backward or to the side.
- Page 7 How do I make exercises harder or easier? (continued) Offset your feet Make some standing exercises easier by moving one foot slightly forward and supporting some of your body weight with it. An offset stance will also provide more stability. Change your start position Make most floor exercises harder by positioning your...
- Page 8 How do I make exercises harder or easier? (continued) Raise or lower your centre of gravity Make most floor plank exercises easier by supporting your body with your forearms. Supporting your body with your hands, arms extended, will increase the challenge.
- Page 9 Do's and Donts Maintain Good Posture Engage your core and keep your hips, shoulders and ears aligned at all times. Incorrect Correct Keep Tension Keep tension on the suspension trainer straps. They should never go slack. Incorrect Correct...
- Page 10 Do's and Donts Maintain Good Posture Do not allow the straps to rub against arms. Not only is this uncomfortable but also reduces the effectiveness of your activity. Lift your arms up and away from your body. Incorrect Correct Keep Tension The suspension trainer is not a pulley.
- Page 11 How to read exercise icons: Recommended suspension trainer length For each exercise, adjust the suspension trainer length as described below: Fully lengthen the suspension trainer so that the bottom of the foot cradles are about 3" off the ground Adjust the suspension trainer so that the bottom of the foot cradles are at mid-calf level Adjust the suspension trainer to mid-...
- Page 12 Program Overview: The basic training workout is designed to introduce you to the benefits of suspension training body weight exercise. You will experience a total body functional workout where you control the intensity of the exercise, the ease of adjustment and quick transition from one exercise to the next creates a time efficient workout in just 40 minutes.
- Page 13 Squat Series Progression 1 Squat: Stand facing the suspension trainer with elbows bent at your sides Lower tail bone toward ground Keep knees in line with toes Return to start position Progression 2 Squat (with jump): Perform exercise with a jump at the top of the movement...
- Page 14 Squat Series Progression 3 Single Leg squat - Leg Down: Stand facing the suspension trainer with elbows bent at your sides Extend right leg forward. Heel on the floor. Lower tail bone towards the ground Return to start position Perform complete set, then repeat on other leg.
- Page 15 Sprinters Start Series Progression 1 Sprinters Start - Both feet on the floor Face away from the suspension trainer, with the straps under your arms Walk back into a 45 degree angle, step back into lunge with right leg Bring right leg forward and plant right foot next to left foot Perform complete set, then repeat on other leg...
- Page 16 Sprinters Start Series Progression 3 Sprinters Start - With double hop Perform exercise by exploding into a double hop - first hop forward, landing on forward leg, then hop back to start position.
- Page 17 Hamstring Series Progression 1 Hamstring Curl - Heels under anchor point, hips down Lie face up, heels in foot cradles under anchor point, hips down, arms at sides Bring heels to hips Slowly return to start position Progression 2 Hamstring Curl - Heels under anchor point, hips up Perform exercise starting with heels under anchor point and hips raised...
- Page 18 Hamstring Series Progression 3 Hamstring Curl - Heels slightly in front of anchor point. Hips and arms up Perform exercise starting with heels slightly in front of anchor point. Hips and arms raised.
- Page 19 Row Series Progression 1 Back Row - Medium angle, feet offset Face suspension trainer, offset feet, extend arms forward, lean back Pull chest forward, squeeze back muscles Return to start position switching leg half way through set. Progression 2 Back Row - Deep angle, narrow stance Perform exercise with feet closer together and closer to the anchor point...
- Page 20 Row Series Progression 3 Single Arm Back Row - Medium angle, feet offset Configure suspension trainer in single handle mode Face suspension trainer, offset grab handle with left hand, extend left arm Lean back, place free hand on hip Pull chest forward, squeeze back muscles Perform a complete set, then repeat with other arm...
- Page 21 Chest Press Series Progression 1 Chest Press - Feet offset Face away from suspension trainer, offset feet, extend arms forward Lower chest in push up motion Return to start position Switch forward leg halfway through set Progression 2 Chest Press - Wide stance Perform exercise with feet beyond shoulder width...
- Page 22 Chest Press Series Progression 3 Chest Press - Leg extended to the side Perform exercise with one leg extended to the side Switch legs half way through the set Progression 4 Chest Press - Deep angle, Wide stance Perform exercise at a deep angle and with feet beyond shoulder width...
- Page 23 Deltoid Fly Series Progression 1 T Deltoid Fly - Feet offset Face suspension trainer, offset feet, find end "T" position (right image) then lean back into start position (image left) Draw body forward by pulling arms back into a "T" position, shifting weight from rear leg to front leg.
- Page 24 Deltoid Fly Series Progression 3 T Deltoid Fly - Wide stance Perform exercise with feet beyond shoulder width Progression 4 T Deltoid Fly - Feet together Perform exercise with feet together, alternating arms between T and Y positions.
- Page 25 Roll out Series Progression 1 Standing Roll Out Face away from the anchor point, feet shoulder width apart, extend arms forward, lean in to suspension trainer Slowly raise arms overhead, keeping body aligned as it moves forward Return to start position without bending arms Progression 2 Kneeling Roll Out - Facing away...
- Page 26 Roll out Series Progression 3 Kneeling Roll Out - Facing anchor point Perform exercise facing anchor point with end point of hand position directly under anchor point...
- Page 27 Plank Series Progression 1 Suspended Plank - On forearms Place feet (toes down) in foot cradles under anchor point, knees and forearms on floor Lift knees into plank position, hold. Progression 2 Keep body aligned, do not let hips or Suspended Plank - On hands back drop Perform exercise on hands...
- Page 28 Plank Series Progression 3 Suspended Side Plank - On Forearm Lie on left hip and forearm, with toes in foot cradles under anchor point, legs offset, top leg forward Lift hips into plank position, hold Return to start position Perform complete set, then repeat on the other arm Increase intensity by bringing free arm to hip, or raising free arm to ceiling...
- Page 29 Plank Series Progression 4 Suspended Side Plank - On hand Perform exercise on your hands...
- Page 30 Suspended Crunch Series Progression 1 Suspended Crunch - on forearms Place feet (toes down) in foot cradles under anchor point, assume plank position on forearms Lift tailbone and bring knees to chest Return to start position Progression 2 Suspended Crunch - on hands Perform exercise on hands...
- Page 31 Suspended Crunch Series Progression 3 Suspended Oblique Crunch - on forearms Place feet (toes down) in foot cradles under anchor point, assume plank position on forearms Lift tailbone and bring knees to right elbow Return to start position, repeat Progression 4 bringing knees to left elbow Atomic Oblique Push Up - on hands Place feet (toes down) in foot cradles...
- Page 32 Flexibility Series Progression 1 Lower Back Stretch Stand facing suspension trainer, extend arms forward Bend at the hips and drop tailbone towards the ground, knees slightly bent, hold Straighten left knee, rotate shoulders to left, hold Return to center Straighten right knee, rotate shoulders to right, hold Return to center Breathe deeply...
- Page 33 Flexibility Series Progression 1 Long Torso Twist Stretch Stand facing suspension trainer, arns extended cross right leg over the left, turn hips to the left Drop left hip toward ground, let torso and arms rotate, hold Rotate chest to left, hold Rotate chest to right, hold Return to start position Switch legs and repeat...
- Page 34 Flexibility Series Progression 1 Chest & Torso Stretch Stand facing away from the suspension trainer, arms in a T shape, feet offset Press chest forward, feel stretch in chest and arms Reach overhead with left arm, rotate chest to right, look back, eyes on right hand Tuck pelvis, reach overhead with right arm, rotate chest to left, look back,...
- Page 35 Exercise Chart For each exercise series, perform 30 second sets (for single sided exercises, perform 30 seconds on each side). For each set, select the exercise progression(s) appropriate to your fitness level. Exercise progressions are listed from easiest to hardest. Rest 30 seconds after each set.