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