AES Active Suspension Trainer User manual

Active Suspension Trainer
QUICK START GUIDE

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.
Protect you suspension trainer from the elements when not in use. Prolonged exposure to sunlight,
damp and extreme temperatures (hot or cold) can weaken the nylon and metal components.
Do not attach your suspension trainer to an anchor point with sharp edges (i.e. beams or door hinges)
Rubbing against sharp edges will weaken or cut the material.
Do not "saw" your suspension trainer in a pulley like motion. Sawing will cause excessive wear and can
cause the material to split. If there is any sign of wear on the stabilising loop then the suspension
trainer must be replaced.
BEFORE EACH USE: Inspect your suspension trainer for any sign of damage to the material or the
metal.

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). Repeat on the other strap.
How do I shorten or lengthen the Suspension Trainer?
To lengthen, simultaneously depress both cam
buckles and pull downward, away from the anchor
point
Useful tip: Make sure the straps are not twisted before adjusting

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)

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
top of handle (b)
2: Pass handle (b) through the triangle shaped
webbing of handle (a). Switch hands
1: Repeat by passing
(a) through (b)
2: Pull handle towards you to lock in place

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.

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.
How do I make exercises harder or easier? (continued)
Change your start position
Make most floor exercises
harder by positioning your
body further away from the
anchor point before starting
the exercise.

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.

Maintain Good Posture
Incorrect
Correct
Keep Tension
Incorrect
Correct
Do's and Donts
Engage your core and keep your hips,
shoulders and ears aligned at all times.
Keep tension on the suspension trainer
straps. They should never go slack.

Maintain Good Posture
Incorrect
Correct
Incorrect
Correct
Keep Tension
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.
The suspension trainer is not a pulley. Do
not perform sawing motions which will
cause wear.
Do's and Donts

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-
length by positioning the adjustment tabs
at the marks that are sewn midway up the
strap
Fully shorten the suspension trainer

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.
Requirements:
While this program is designed for all fitness levels it assumes you are active and injury free.
Train safe:
Consult a health care professional before beginning this or any other exercise program. Make sure your
suspension trainer is set up correctly. Inspect your suspension trainer before every workout and replace any
worn out or damaged sections immediately. Failure to follow these guidelines could result in injury.
Program instructions:
For each exercise perform two 30 second sets (for single sided exercises perform 30 second sets on each side).
For each set select exercise progression(s) appropriate for your fitness level. Exercise progressions are featured
in this guide from easiest to hardest. Rest for 30 seconds after each set and conclude each workout by
following the three movement/stretch sequence. For best results perform this workout 2-3 times per week and
rest for 24hours between workouts.
How to Progress:
Each workout can be as hard as you want it to be. This guide shows different progressions for each exercise so
you can find the challenge which is just right for you. The instruction manual also provides important exercise
posture and performance coaching points. Exercise with good form for optimal results.

Progression 1
Squat:
Squat Series
1
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

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.
Squat Series
1
Progression 4
Single Leg squat - With hop
Perform exercise with free leg
extended and raised
Add a hop at the top of the
movement

Sprinters Start Series
2
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
Progression 2
Sprinters Start - Knee up
Perform exercise bringing rear knee up
and forward

Sprinters Start Series
2
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.

Hamstring Series
3
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

Hamstring Series
3
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.

Row Series
4
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

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
Row Series
4
Progression 3
Single Arm Back Row - Medium angle,
feet offset
Progression 4
Single Arm Back Row - Deep angle,
narrow stance
Perform exercise with feet closer
together and closer to the anchor
point