Body Wisdom Suspension Training System User manual

User Guide of the
Body Wisdom
Suspension Training
System
by BodyWisdom

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Copyright © 2019 Body Wisdom Ltd. All rights reserved.
www.body-wisdom.net
Table of Contents
Body Wisdom Sling Parts......................................................................................................................... 3
Anywhere Anchor System: .................................................................................................................. 3
Main Strap:.......................................................................................................................................... 3
Cam Buckle:......................................................................................................................................... 3
Cam Buckle loop.................................................................................................................................. 3
Equalizer Loop: .................................................................................................................................... 4
Equalizer Safety Strap.......................................................................................................................... 4
Handle Strap:....................................................................................................................................... 4
Handles / Foot Cradle:......................................................................................................................... 5
Rubber bands: ..................................................................................................................................... 5
Storage bag.......................................................................................................................................... 5
Anchor points & Set Up........................................................................................................................... 6
The Anchor Point................................................................................................................................. 6
Door..................................................................................................................................................... 6
Horizontal Pole .................................................................................................................................... 7
Vertical Pole......................................................................................................................................... 7
Horizontal Tree Branch........................................................................................................................ 8
Vertical Tree Stem / Branch ................................................................................................................ 8
Safety....................................................................................................................................................... 9
Handle Modes / Foot Cradle Modes ..................................................................................................... 11
Two Handle Mode ............................................................................................................................. 11
One Handle Mode: ............................................................................................................................ 11
Two Foot Cradle Mode:..................................................................................................................... 13
One Food Cradle Mode ..................................................................................................................... 13
Pullup Mode: ..................................................................................................................................... 13
Stands.................................................................................................................................................... 14
Sideway Stand ................................................................................................................................... 14
Feet in Foot straps............................................................................................................................. 14
One Foot in Foot cradle..................................................................................................................... 15
Heels in Foot Cradle .......................................................................................................................... 15
Off-Set Stand ..................................................................................................................................... 16

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Copyright © 2019 Body Wisdom Ltd. All rights reserved.
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Disclaimer and Copyright
Please use this guide at your own risk. This guide is not meant to replace any medical advice. For any
treatment, diagnosis and follow up, you should consult your physician. Neither the publisher nor the
author is responsible for any health issues that may require medical supervision. Moreover, the
publisher and the author are not responsible for any negative consequences resulting from following
the information in this book and therefore are not liable for any damages occurred. References are
provided for informational purposes only and do not constitute endorsement of any websites or
other sources.
This publication is protected under the Universal Copyright Convention Act (UCC) and all other
applicable international, federal, state and local laws, and all rights are reserved, including resale
rights: you are not allowed to give or sell this Guide to anyone else. If you received this publication
from anyone other than Body-wisdom.net, you might have received a pirated copy. Please contact us
via e-mail support at [e-mail] and notify us of the situation.
The author and publisher did their best to provide their most accurate and complete guide. However,
they do not accept any responsibility for errors or omission of information presented in this book.
Please use this guide as you see fit and at your own risk. Your physical personal condition might be
different from the authors, so might your equipment and setting (door, tree any supporting object
and workout environment), in fact it is very unlikely that the ability of the person exercising and the
workout environment are the same, which is why you need to adjust the use of information and
recommendations to your own situation accordingly.
Any trademarks, service marks, product names or named features are assumed to be the property of
their respective owners, and are used only for reference. There is no implied endorsement if we use
one of these terms.
As a last note, please use common sense. This Guide is meant to inform the reader, but is not
replacing common sense, medical advice, legal advice or any other professional advice.
Copyright © 2019 Body Wisdom Health and Fitness Limited. All rights reserved worldwide.

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Copyright © 2019 Body Wisdom Ltd. All rights reserved.
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Body Wisdom Sling Parts
Anywhere Anchor System: Can be used as a door anchor with the
tube and the vegan leather protection in-front of the loop.
Can also be used as an anywhere anchor when using the loop and
feeding the main strap through it.
Main Strap: The main strap is the strap
originating from the anywhere anchor, it is one
seamless system (other suspension trainers need
a door anchor, an outdoor anchor and extension
straps, this is all integrated in one seamless
strap)
Cam Buckle: The cam buckle helps to adjust the length of your Body
Wisdom Sling with the ease of pushing a button.
Cam Buckle loop: This helps to connect the handle strap to the
main strap.

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Equalizer Loop: This is the second strap on the top of the handle strap,
creates a whole loop if the equalizer safety strap is in place.
Equalizer Safety Strap: this is the strap with the G-Metal
rings, preventing the handle strap from sliding through the
cam buckle loop if one provides a unilateral load.
Handle Strap: This is the entire strap that is
connected to the handles. Can be used as a separate
pullup bar.

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Handles / Foot Cradle: As you can see, you can have the Body
Wisdom Sling in the handle mode (left side of picture) or in the foot
cradle mode (right side of the picture).
Rubber bands: Help to keep the Body Wisdom Sling so incredibly
compact.
Storage bag: Practical way to store your Body Wisdom
Sling when travelling.

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Anchor points & Set Up
The Anchor Point.
The Anchor point is the point, where your suspension trainer is anchored, which can be any stable
object.
Door
If you are using a door, please make sure that the door is closing towards you. Put the anchor behind
the door. Close the door and make sure nobody opens the door, while you are working out. Tug at
the suspension trainer, to tighten it up and avoid any unwanted slipping later on. After giving it a
thorough tug, the anchor will be at the top of the door on the other side and thus be held in place by
the door (picture 4). You can start your workout now.
Door Anchor 4
Door Anchor 2
Door Anchor 3
Door Anchor 1

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Horizontal Pole
Be aware that you should only place the anchor point as high as you can reach, as you will need to
take it off after your training. Please make sure you fasten the anchor as shown in the picture. If the
surface is slippery, you can also pull the main strap a few times through the loop of the Anywhere
Anchor and give it a thorough tug (right picture).
Vertical Pole
A pole might be slippery especially if you apply downward pressure with the exercise, so make sure
the loop and the anchor are very tight and exercise with additional caution. You will need to tug at
the suspension trainer to tighten it up. Try out every first exercise with a spotting leg to see whether
or not your anchor point moves. If the surface is slippery you can also pull the main strap a few times
through the loop (in these pictures 2 x) of the anywhere anchor and give it a thorough tug.

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Horizontal Tree Branch
Be aware, that you should only place the anchor point as high as you can reach, as you will need to
take it off after your training. Please make sure you fasten the anchor as shown in the picture. If the
surface is slippery, you can also pull the main strap a few times through the loop of the Anywhere
Anchor and give it a thorough tug (right picture).
Vertical Tree Stem / Branch
Depending on the bark of the tree, a tree might be slippery especially if you apply downward
pressure with the exercise. If the surface is slippery, you can also pull the main strap a few times
through the loop of the Anywhere Anchor and give it a thorough tug (in this picture it was only pulled
once through the anywhere anchor loop). Exercise with caution.
You will need to tug at the suspension trainer to tighten it up. Try out every first exercise with a
spotting leg to see whether or not your anchor point moves.

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Safety
Safety is of the utmost importance when training with a suspension trainer. Make sure your workout
surface is not slippery and that the Anchor System is set up properly.
The Cam Buckle, also needs to be set up in the right way. If you look towards your anchor point and
the suspension trainer, the cam buckle should show its bottom side as shown in the pictures:

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There is an Equalizer Safety Strap, as can be seen in the picture below. In case you use the two
handles or two-foot cradle version. If you would slip away with one handle / foot cradle, then this
safety strap will hinder the entire strap from sliding through the cam buckle loop and thus save you
from falling.
Please replace your system after either the, main strap, handle strap shows wear & tear and / or if
the Cam Buckle loop is worn through or one of the Equalizer Straps is worn through.

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Handle Modes / Foot Cradle Modes
Two Handle Mode: You can use both handles, make sure you
load them equally with your weight.
One Handle Mode: Feed handle B through A and then A through B again. Tug on A. Now you can
use A as a single handle in a safe manner. Never use only one handle, without applying the one
handle mode, because the safety strap is not meant to hold your bodyweight
step 2
step 1
A
A
B
B
B

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A
Step 5
step 6
A
A
A
A
B
B
step 3
step 4
A
A
B
B

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Two Foot Cradle Mode: When you slide the handles up you can
use the strap as a foot cradle.
One Food Cradle Mode: When you slide both
handles up you can use both straps as a foot cradle for
one foot. For your own safety, make sure you do not
slip out of any of the foot cradles.
Pullup Mode: Take off
the Equalizer Safety
Strap, feed the one
handle through the Cam
Buckle loop. Throw one
handle over a steady and
stable object (Branch,
horizontal pole), and
level the handles out so
they are on an even level.
Now you are ready to do
pullup variations.

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Stands
Sideway Stand
The foot of the leg, which is closer to the anchor point, is in
front of the other, they are creating a line. Your body is lateral
to the anchor point.
Feet in Foot straps
Here you see both feet in the foot cradles.

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One Foot in Foot cradle
Here you see one foot in the foot cradles.
Heels in Foot Cradle
Here you see both heels in the foot cradles.

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Off-Set Stand
One knee is bent and the other knee straight. The bent knee can act as a self-spot and the straight
knee can act as an extra resistance for when gravity does not provide enough resistance anymore.
The bent knee is getting straighter as you progress towards the end movement of the exercise.