1. Manuals
  2. Brands
  3. A Stone Fitness Manuals
  4. Fitness Equipment
  5. Fitness Equipment
  6. User manual

A Stone Fitness Fitness Equipment User Manual

Hide thumbs
Table of Contents

Advertisement

Quick Links

Download this manual

USER MANUAL

w w w . t h e h u m a n t r a i n e r . c o m
1

Advertisement

Table of Contents
loading
Need help?

Need help?

Do you have a question about the Fitness Equipment and is the answer not in the manual?

Questions and answers

Summary of Contents for A Stone Fitness Fitness Equipment

  • Page 1: User Manual

    USER MANUAL w w w . t h e h u m a n t r a i n e r . c o m...

  • Page 3: Table Of Contents

    CONTENTS Important Safety Guidelines The Human Trainer Components & Anchoring Attachments Door Anchor Attachment Attaching Dual Suspension Door Anchor Versatility Anchor Attachment Dual Suspension Versatility Anchor Attachment Ceiling Mount Attachment Modular Quick Clip System Micro-Adjustments Using the Main Straps Photos of Indoor / Outdoor Use...

  • Page 4: Important Safety Guidelines

    The Human Trainer is constructed with the highest grade industrial materials and is designed to provide the ultimate body weight workout. The Human Trainer is built to last and withstand the most intense training programs. However, improper storage or usage of The Human Trainer may cause premature wear and breakage, which could potentially lead to both severe and minor injuries.
  • Page 5 Before each use, always: Be sure to always inspect your Human Trainer and all its components before use. Never use The Human Trainer if any of the components are worn or damaged. Always replace any damaged or worn components immediately.

  • Page 6: The Human Trainer Components & Anchoring Attachments

    Rotational Pulley* Olympic Rings* The Human Trainer can be used both indoors and outdoors. For the safest and most optimal use, you will need a surface that is non-slip, and a training area that measures approximately 8 by 6 ft. (2.40 by 1.80m) wide. When using The Human Trainer both indoors and outdoors, always attach the anchor attachments to a strong secure anchoring point that fully supports your body weight.
  • Page 7 1) Main Straps a) top section loop b) cambuckle c) D-ring (x5) 2) Foot cradle 3) Door Anchors 4) Standard Handles 5) Versatility Anchor Attachment a) intermediate loops b) carabiner c) D-ring (x1) c) x 1 D-ring 6) Ceiling Mounts* 7) Ab Straps* 10) Olympic Rings* 8) Carry Bag*...

  • Page 8: Door Anchor Attachment

    Important information for the Safe use of The Human Trainer Door Anchor Attachment: To ensure safe use and correct technique for attaching The Human Trainer Door Mount, it must only be used with professionally constructed doors that can fully support your body weight.

  • Page 10: Attaching Dual Suspension Door Anchor

    Before using The Human Trainer with the door anchor attachments, a weight-test must be performed by pulling firmly on both door anchors before attaching the Human Trainer main straps.

  • Page 12: Versatility Anchor Attachment

    VERSATILITY ANCHOR ATTACHMENT INSTRUCTIONS To ensure safe use and correct technique for attaching The Human Trainer versatility anchor attachment, it must only be used with professionally constructed support structures and indoor and outdoor support structures that can fully support your body weight.

  • Page 14: Dual Suspension Versatility Anchor Attachment

    PROPER TECHNIQUE FOR ATTACHING DUAL SUSPENSION VERSATILITY ANCHOR ATTACHMENT Dual Suspension Gym Wrap both Versatility Anchors over or around the anchor point. Test that the Versatility Anchors are safely secured by firmly pulling the bottom D-ring downward. Clip the carabiners into the appropriate selected intermediate loops. Ensure that both Versatility Anchors are hanging evenly into the same intermediate loops.

  • Page 16: Ceiling Mount Attachment

    CEILING MOUNT ATTACHMENT INSTRUCTIONS Important information for the Safe use of The Human Trainer Ceiling Mount Attachment. To ensure safety and proper installation, The Human Trainer ceiling mounts should only be secured to professionally constructed doors, load-bearing walls and ceilings, and other structures that can fully support your body weight.

  • Page 18: Modular Quick Clip System

    MODULAR QUICK CLIP SYSTEM Main Strap Modular D-Ring System The Human Trainer main straps are designed with 5 heavy duty D-rings permanently sewn into the main straps to enable the user to maximize workout efficiency by reducing the time needed to adjust the main straps length between exercises.
  • Page 19 D-Ring Height Change Technique The D-Ring Height Change Technique has two methods to shorten the height of the straps and to minimize any excess strap from hanging in front of the body during workout: Clipping any of the lower D-Rings into the top carabiner on the main straps.

  • Page 20: Micro-Adjustments Using The Main Straps

    MICRO-ADJUSTMENTS USING THE MAIN STRAPS The Human Trainer main straps are designed with cambuckles at the top of the main straps to provide the user with 10” of micro-adjustments for precise range of motion and to provide you with the resistance you desire. To shorten or lengthen the main straps, depress the cambuckle and adjust the strap to the length that you desire.
  • Page 24 INDOOR / OUTDOOR WORKOUT LOCATIONS The Human Trainer can be used in a variety of locations, both indoors as well as outdoors. Suitable anchoring points for The Human Trainer include trees, fences, weight racks, heavy bag mounts, railings, sturdy beams, soccer net posts, children jungle gyms and doors.
  • Page 25 OUTDOOR...

  • Page 26: Base Of Support Guidelines

    Base Of Support Guidelines When exercising using The Human Trainer Suspension Gym, changing the base of support will alter the level of difficulty of the exercise. Offset Foot Position Performing some exercises in an offset foot position will enable the user to achieve a greater range of motion.
  • Page 27 SHORT OFFSET STANCE LONG OFFSET STANCE WIDE STANCE NARROW STANCE ONE LEG OFFSET STANCE ONE LEG STANCE MULTIPLE GRIP OPTIONS Wide Grip Rotating Grip Neutral/Hammer Palms Up Palms Down...
  • Page 28 D-ring on the main straps. SINGLE HANDLE EXERCISES AND GUIDELINES The Human Trainer can also be used with only one main strap. Using only one Human Trainer main strap to perform single-sided and rotational exercises will increase the users core...
  • Page 29 Standing two arm side overhead crunch / twist Start Finish Standing two arm side to side torso twist Start Finish Start Finish Standing one arm bicep curl...

  • Page 30: Olympic Ring Guidelines

    Olympic Ring Guidelines The Human Trainer Olympic Rings easily attaches to all anchoring options to provide you with additional exercises like dips, pull-ups, push-ups, rows and more. The Olympic Rings are constructed with a heavy duty anti-slip grip to provide you superior control and comfort.

  • Page 32: Pulley Guidelines

    Pulley Guidelines The Human Trainer Rotational Pulley allows you to unlock dozens of sport specific movements. The Pulley easily attaches to any anchoring options and add-ons. Built with commercial grade materials for sturdy attachment and safety, the Pulley will tone and build muscle as well as increase speed and endurance.

  • Page 34: Correct Technique Principles

    CORRECT TECHNIQUE PRINCIPLES Posture Tips: To safely use The Human Trainer, always engage your core muscles and maintain a neutral spine with your shoulders, hips and ears in alignment. Correct posture push-up foot cradle (aligned low back) Incorrect posture push-up foot cradle (low back compressed)
  • Page 35 STRAPS LOOSE STRAPS TIGHT RUBBING NOT RUBBING...

  • Page 36: Dynamic Angled Resistance

    DYNAMIC ANGLED RESISTANCE The Human Trainer uses a dynamic angled resistance system that allows users to adjust the level of resistance by changing your body angle. A deeper body angle will create more resistance, and an upright body angle will create less resistance.

  • Page 38: Foot Cradle Instructions And Clipping Positions

    FOOT CRADLE INSTRUCTIONS AND CLIPPING POSITIONS FOR SAMPLE EXERCISES The Human Trainer foot cradle allows you to suspend your feet in the Human Trainer and perform a variety of prone (face down) and supine (face up) exercises. For exercises that involve putting your feet in the foot cradles, choose a D-ring height so that the bottom of the foot cradles are approximately 8-12 inches (20 to 30 centimeters) off the ground.

  • Page 40: Lying Down Supine Exercises

    LYING DOWN SUPINE EXERCISES Using the foot cradles to perform supine (lying down) exercises with your heels can provide more and less resistance in relation to the angle of The Human Trainer main straps to the floor. More Resistance To increase resistance, begin the exercise with your body farther away from the neutral anchor position.

  • Page 42: Plank Position Exercises

    PLANK POSITION EXERCISES When performing plank position exercises with The Human Trainer, the elbow is a more stable position and requires less upper body muscle recruitment and core strength than a standard push up plank. Plank on elbows under shoulders (more stable)

  • Page 46: The Human Trainer Manual - Sample Exercises

    Next, attach the accessory handle to the chosen D-ring height on The Human Trainer main straps. Be sure to always inspect your Human Trainer and all its components before use. Never use The Human Trainer if any of the components are worn or damaged. Always replace any damaged or worn components immediately.
  • Page 47 1) TWO ARM PUSH UP WITH TWO KNEE TUCK CHEST AND CORE START FINISH Place one foot in each of the Bend your elbows out to the Press back up to the top of the suspended foot cradles, toes in. sides as you lower until your push up plank position as you Walk your hands forward until...
  • Page 48 2) TWO LEG FOOT CRADLE PUSHUP AND CHEST AND CORE ALTERNATING MOUNTAIN CLIMBER START FINISH Lift the tailbone and draw the Place one foot in each of the Bend your elbows out to the right knee to the outside of the suspended foot cradles, toes in.
  • Page 49 3) TWO ARM PUSH UP WITH PIKE CHEST AND CORE START FINISH Keeping your legs straight Place one foot in each of the Bend your elbows out to the raise hips toward the ceiling. suspended foot cradles, toes in. sides as you lower until your Make sure your core muscles Walk your hands forward until body and arms reach 90 degrees...
  • Page 50 4) TWO ARM ROTATING GRIP ROW BACK START FINISH Firmly grasp one handle with each hand and Maintain a straight spine with engaged core keep your palms facing down. Facing the door, muscles as you retract both arms backwards extend both arms forward as you shift your and rotate your arms 180 degrees towards weight backwards until you are resting on the the body.
  • Page 51 5) TWO ARM FRONTAL RAISE BACK START FINISH Firmly grasp one handle with each hand and Maintain a straight spine with engaged core keep your palms facing down. Facing the door, muscles as you retract both arms backwards extend both arms forward as you shift your and raise your hands above your head.
  • Page 52 6) ONE ARM ROW BACK START FINISH Firmly grasp one handle with one hand. Facing Maintain a straight spine with engaged core the door, extend your arm forward as you shift muscles as you retract your arm backwards. your weight backwards until you are resting Ensure your hand comes in smoothly as your on the heels of both feet.
  • Page 53 7) SINGLE ARM BICEP CURL BICEPS START FINISH Firmly grip one handle with your left hand and Maintain a straight spine with engaged core keep your palm facing up. Position your body muscles as you bend your left arm and bring the facing the door with both feet together.
  • Page 54 8) ALTERNATING BICEP CURL BICEPS START FINISH Stand facing towards the main straps. Begin Maintain a straight spine with engaged core in a leaning back position with arms extended muscles as you curl your right arm and bring it to straight at shoulder height, palms facing eye level.
  • Page 55 9) SINGLE ARM SIDE ANGLE BICEP CURL BICEPS START FINISH Firmly grip one handle with your right hand Maintain a straight spine with engaged core and keep your palm facing up. Position your muscles as you bend your right arm and bring the body facing away from the door with both feet handle towards your right shoulder.
  • Page 56 10) TWO KNEE SIDE-TO-SIDE TUCK ABS & CORE START FINISH Place one foot in each of the suspended foot Keeping your arms in a high plank position, cradles, then walk your hands forward until draw both knees in towards your left elbow, your hands are directly under your shoulders.
  • Page 57 11) TWO KNEE PIKE ABS & CORE START FINISH Keeping your legs straight raise hips toward Place one foot in each of the suspended foot the ceiling. Make sure your core muscles are cradles, then walk your hands forward until engaged throughout the movement.
  • Page 58 12) FOOT CRADLE TWO ARM PLANK ABS & CORE ON FOREARM START FINISH Place one foot in each of the suspended foot Keep your forearms in a plank position and cradles, then walk your hands forward until hold for as long as possible. your hands are directly under your shoulders.
  • Page 59 13) TWO ARM CHEST PRESS CHEST START FINISH Stand facing away from the main straps. Begin Lower chest with elbows bending 90 degrees to with both arms extended forwards at chest the sides in a push-up motion. Press back up and height, palms facing down.
  • Page 60 14) CHEST FLY CHEST START FINISH Begin leaning forward slightly with the arms Lower your chest and body with your arms extended straight at chest height, palms reaching out to the sides. Press back up and facing in. maintain body alignment.
  • Page 61 15) TWO LEG FOOT CRADLE HIGH PLANK CHEST PUSHUP START FINISH Place one foot in each of the suspended foot Bend your elbows out to the sides as you lower cradles, then walk your hands forward until until your body and arms reach 90 degrees or your hands are directly under your shoulders.
  • Page 64 16) ONE LEG SUSPENDED SPLIT SQUAT LEGS FINISH START Press your suspended right leg backward as you Place your right foot in the suspended foot lower your leg and body. Keep your right foot and cradle and then walk or hop your left foot knee above the floor, and do not bend your front left forward about 2 feet from the support knee more than 90 degrees or forward over your left...
  • Page 65 17) TWO LEG LYING DOWN HAMSTRING CURL LEGS FINISH START Stabilize your core by tightening your Begin sitting on the ground facing the main midsection, then lift your hips, glutes and straps, then place both of your heels inside lower back off the floor. Maintain the position each of the foot cradles.
  • Page 66 18) STRAIGHT ARM SQUAT LEGS FINISH START Keep the heels on the ground, press the hips back Grasp one handle in each hand while standing and down. Press up to standing with both legs with feet hip width apart, facing towards the main straps.
  • Page 67 19) TWO LEG SQUAT AND ROW LEGS & BACK FINISH START Maintain a straight spine and engaged core Firmly grasp one handle with each hand and muscles, then press your hips back and bend your keep your palms facing in towards your body knees to 90 degrees or until your upper thighs with your feet hip width apart.
  • Page 68 20) TWO ARM OVERHEAD TRICEP PRESS TRICEPS FINISH START With your body leaning forward and your Firmly grasp one handle with each hand with spine straight, keep your core muscles your feet hip width apart and approximately engaged and bend both upper arms until 2 to 3 feet away from the door.
  • Page 69 21) TWO ARM TRICEP PRESSDOWN TRICEPS FINISH START Press both hands downward until they reach Firmly grasp one handle with each hand with waist level. Keep your core engaged. your feet hip width apart. Begin in a leaning back position with palms down, elbows at the sides and hands extended forward.
  • Page 70 22) SUSPENDED DIPS TRICEPS FINISH START Keep elbows tight to body, lower your upper Stand directly in the middle of both straps and body until hands reach chest level. grasp handles at waist level, palms facing in. Slowly return to starting position. Firmly grasp one handle with each hand.

  • Page 74: The Human Trainer Full Body Express Workout

    Begin the Full Body Blast workout with a 30 second work interval and a 45 second rest interval. As your strength and conditioning increases using The Human Trainer, progress to a 60 second work interval and a 20 second rest interval.
  • Page 75 Foot Cradle Two Knee Tuck Start Finish TIPS EXERCISE CUES Keep chest lifted Place both feet (toes down) in foot cradles, lift knees up off Lift hips slightly ground Begin in High Plank with both hands directly under shoulders Lift the tailbone and draw both knees to chest...
  • Page 76 Foot Cradle Two Arm Plank on Forearm TIPS EXERCISE CUES Keep core engaged Place both feet (toes down) in foot cradles Lift hips slightly Place both elbows on the ground under the shoulders Keep the core engaged and back straight...
  • Page 77 Two Leg Alternating Mountain Climber Start Finish One Finish Two EXERCISE CUES Place both feet (toes down) in foot Lift tailbone and bring left knee cradles to outside left elbow Begin in High Plank with both Return to starting position and hands directly under shoulders continue to alternate legs...
  • Page 78 Standing Two Arm Chest Press Start EXERCISE CUES Stand facing away from the main straps Begin with both arms extended forwards at chest height with palms facing down Lower chest with elbows bending 90 degrees to the sides in a push-up motion Finish Press back up and maintain body...
  • Page 79 Two Arm Tricep Press Start EXERCISE CUES Stand facing away from the main straps Begin with palms down and both arms extended forward at eye level Lower body and head towards the handles Finish Maintain body alignment and elbows at shoulder height TIPS Keep body straight and chest lifted Keep elbows in line with the shoulders...
  • Page 80 One Arm Squat and Reach (30 seconds per side) Start EXERCISE CUES Stand facing towards the main straps Hold onto one handle with the free hand reaching towards the strap Eyes follow the hand as you press back into a squat and reach your hand towards the Finish ground...
  • Page 81 Two Arm Bicep Curls Start EXERCISE CUES Stand facing towards the main straps Begin with the elbows extended and palms up Curl both hands towards eye level, keeping elbows lifted and aligned at shoulder level throughout the movment Finish TIPS Keep elbows in line with the shoulders throughout the movement Keep the core engaged maintaining...
  • Page 82 Alternating Arm Superman Start Finish One Finish Two EXERCISE CUES Stand facing towards the main straps Pull the straps in opposite direction keeping both arms straight Begin in a leaning back positition with arms extended straight at shoulder height, palms One arm is in a frontal raise, opposite arm down in a tricep extension...
  • Page 83 Kneeling Two Arm Rollout Start EXERCISE CUES Face away from the main straps Kneel with both knees under each anchor points Begin with both arms extended Finish down, palms facing down With control, slowly lean forward keeping arms extended Keep the core engaged and back straight...
  • Page 84 Reverse Balance Lunge (30 seconds per leg) EXERCISE CUES Start Stand facing towards the main straps Begin with the elbows flexed under shoulders and palms facing each other Press your right leg back and behind into a reverse lunge, keeping it off the ground while extending elbows Press up through your front heel Finish...
  • Page 85 Rotating Grip Pullups Start Finish EXERCISE CUES Stand directly in the middle of both straps and grasp overhead handles with palms facing away Pull elbows down towards the chest as your head lifts above handle level Rotate hands during the movement 180 degrees.
  • Page 86 Two Arm Rotating Grip Row (Option for 11) Start EXERCISE CUES Stand facing towards the main straps Begin leaning back with arms extended and palms facing down Pull the arms back towards the chest as you move your body up towards the anchor point Rotate hands during the Finish...
  • Page 87 Forward Lunge and Chest Fly EXERCISE CUES Start Stand facing away from the main straps Begin sligthly leaning forward with arms extended straight at chest level and palms facing in Take a long lunging step forward until your knee is directly aligned over ankle Reach arms out to sides to a T position...
  • Page 88 One Leg Alternating Squat and Row Start Finish One Finish Two EXERCISE CUES Stand facing the main straps, keep TIPS arms extended straight at eye level and palms facing in Keep weight in the heels of the feet Press hips and buttocks towards floor Both hands pull until elbows reach ribs Keep head and chest lifted...
  • Page 89 Foot Cradle Sprinter Start EXERCISE CUES Stand facing away from the main straps and place one foot in one foot cradle Extend forward the opposite arm from the suspended foot with the other arm resting at the side of the body Press suspended foot down and back into a reverse lunge as you reach resting arm forward...
  • Page 90 Foot Cradle Two Leg Hamstring Curl and Air Split Combo Start Finish One Finish Two TIPS EXERCISE CUES Keep the knees in line Begin sitting on the ground facing the straps with the hips Place heels in foot cradles and lie down on your back with both legs Press heels firmly extended and feet direclty under the anchor points into foot cradles for...

  • Page 91: Cool Down

    Cool Down Always perform a 3-10 minute cool down to lower the heart rate after the workout and help increase muscle recovery time. Perform static stretching and gentle movements with the dual straps.

  • Page 95: The Human Trainer Pulley Workout

    The Human Trainer Rotational Pulley Workout...

  • Page 96: Chest Press

    Chest Press Start EXERCISE CUES Stand facing away from the main straps Begin leaning forward slightly with the arms extended straight at chest height, palms facing down Lower chest and body with arms reaching out to the sides Finish Press back up and maintain body alignment TIPS Keep the body in a straight alignment with...

  • Page 97: Reverse Fly

    Reverse Fly Start EXERCISE CUES Stand facing towards the main straps Begin leaning back with arms extended straight at shoulder height, palms facing in Pull the straps out to each side of the body keeping both arms straight creating a T shape Finish TIPS Keep the core engaged and back aligned...
  • Page 98 One Leg Squat Start EXERCISE CUES Stand facing the main straps, keep arms extended straight at eye level and palms facing in Lift one leg off the ground and extend forward Press hips and buttocks back and down towards floor Finish Press up through standing leg to starting position...
  • Page 99 Alternating Bicep Curls Start EXERCISE CUES Stand facing towards the main straps Begin leaning back with arms extended straight at shoulder height, palms facing up Curl right hand towards eye level keeping elbows lifted, extend left arm downward Finish Continue alternating sides TIPS Keep elbows in line with the shoulders throughout the movement...
  • Page 100 Two Leg Squat and Alternating Row Start Finish One Finish Two TIPS EXERCISE CUES Keep weight in the heels of the feet Stand hip width, facing Press up to standing towards the main straps with both legs as you Both hands pull until pull the left arm back elbows reach ribs Begin leaning back slightly...
  • Page 101 Straight Arm Chest Twist Start EXERCISE CUES Stand facing away from the main straps Begin leaning forward slightly with the arms extended straight at chest height, palms facing in Lower chest and body as you extend your left arm forward and down and your right arm rotates upward directly Finish above the body...
  • Page 102 Alternating Tricep Press Start EXERCISE CUES Stand facing away from the main straps Begin with palms down and both arms extended forward at eye level Bend right hand toward the right ear, extend right arm forward as you bend the left hand toward the left ear. Finish Continue alternating sides TIPS...
  • Page 103 Two Leg Squat and Alternating Straight Arm Twist Start Finish One Finish Two TIPS EXERCISE CUES Keep weight Stand hip width, facing Press up to standing with both in the heels of towards the main straps legs as you twist your torso and the feet extend your right arm to your Begin leaning back slightly...
  • Page 104 Two Leg Hamstring Curl Start EXERCISE CUES Begin sitting on the ground facing the straps Place heels in foot cradles and lie down on your back with both legs extended and feet directly under the anchor points Press the heels down into the foot Finish cradles and lift your hips upwards Pull both heels in towards the body...
  • Page 105 Two Leg Alternating Hamstring Curl Start Finish One Finish Two TIPS EXERCISE CUES Keep the knees in Begin sitting on the ground Press the heels down into line with the hips facing the straps the foot cradles and lift your hips upwards Press heels firmly Place heels in foot cradles into foot cradles...
  • Page 106 Two Leg Alternating Scissor (Face Down) Start EXERCISE CUES Place both feet (toes down) in foot cradles, directly under the anchor point Begin in High Plank with both hands directly under shoulders Press the right leg down as your left leg lifts upward Finish Keeping the hips lifted, press your left...
  • Page 107 Two Leg Alternating Scissor (Face Up) EXERCISE CUES Start Begin sitting on the ground facing the straps Place both heels in foot cradles and lie down on your back with both legs extended and feet directly under the anchor points Press the heels down into the foot cradles and lift your hips upwards Press the right leg down as your left leg...
  • Page 108 Foot Cradle Push Up Start EXERCISE CUES Place both feet (toes down) in foot cradles, directly under the anchor point Begin in High Plank with both hands directly under shoulders Lower the chest and body with the elbows bending 90 degrees to the side Finish Press upward to starting position TIPS...
  • Page 109 Standing Frontal Straight Arm Swing Start Finish One Finish Two TIPS EXERCISE CUES Keep the body in a Stand facing away from the Press your right arm straight alignment with main straps down and lift your left core engaged arm upward above the Begin leaning forward head Keep the weight on the...
  • Page 112 STRETCHING One-Leg Foot Cradle Hamstring Stretch EXERCISE CUES Sit down on the ground facing the main straps Attach the foot cradle to the desired D-ring height for optimal stretch Place one foot (toes up) inside the foot cradle Gently lie down on your back keeping both legs straight...
  • Page 113 STRETCHING One-Leg Foot Cradle Quadricep Stretch EXERCISE CUES Stand with your body facing away from the main straps Attach the foot cradle to the desired D-ring height for optimal stretch Firmly grasp one main strap and place your foot (toes down) inside the foot cradle Stand tall, press your hips forward and draw both knees towards each other...
  • Page 114 STRETCHING Two-Arm Behind Body Stretch EXERCISE CUES Stand facing away from the main straps Firmly grasp one handle in each arm and walk forward 2-3 steps from the overhead anchor point Stand with both feet hip width apart Extend both arms behind the body, palms down and gently lean forward...
  • Page 115 STRETCHING Two-Arm Overhead Lat Stretch EXERCISE CUES Stand facing away from the main straps Firmly grasp one handle in each arm and walk forward 2-3 steps from the overhead anchor point Stand in a split stance with one leg forward Extend both arms above the body as you gently lean forward...
  • Page 116 STRETCHING Standing Hamstring Stretch EXERCISE CUES Attach one foot cradle on each main strap at desired level Place one foot through the foot cradle, toes facing up Lean forward slightly...
  • Page 117 STRETCHING Two Arm Overhead Side Twist EXERCISE CUES Stand facing away from the main straps Firmly grasp one handle in each arm and walk forward 2-3 steps from the overhead anchor point Stand in a split stance with the left leg forward Extend both arms above the body as you gently press your hips to the right...
  • Page 118 STRETCHING Two Arm Rounding Mid / Low Back Stretch EXERCISE CUES Stand facing the main straps Firmly grasp one handle in each arm and walk backwards 2-3 steps from the overhead anchor point Bend both knees and press your hips backwards as you tuck your chin in Round the lower, mid and upper back...
  • Page 119 STRETCHING Two Arm Chest Stretch EXERCISE CUES Stand facing away from the main straps Firmly grasp one handle in each arm and walk forward 2-3 steps from the overhead anchor point Stand in a split stance with 1 leg forward Extend both arms to the sides and slightly behind the body as you gently lean forward...
  • Page 120 STRETCHING One Strap & One Arm Side body stretch EXERCISE CUES Stand with your body facing to the side of the main straps Firmly grasp one handle in your left arm and walk to the side 2-3 steps from the overhead anchor point Stand with both feet together and extend your left arm up towards the...

  • Page 124: Workout Log

    WORKOUT LOG Track your Human Trainer workouts with the provided template below. Exercise Week Set 1 Set 2 Set 3 Set 4 Set 5...
  • Page 125 Exercise Week Set 1 Set 2 Set 3 Set 4 Set 5...
  • Page 126 By using The Human Trainer you agree to the full terms discussed in this manual. Moreover, any usage that is not in compliance with the recommended usage of The Human Trainer is done so at the user’s own risk. Astone Fitness Ltd. does not accept any liability for any misuse of The Human Trainer and/or its accessories.
  • Page 128 1 866 497 9012 | www.astonefitness.com | contact@astonefitness.com...

This manual is also suitable for:

Human trainer

Table of Contents