Crosspeak Fitness STR Suspension Trainer User manual

REACH YOUR POTENTIAL
12 WORKOUT
USER GUIDE

QUICK & EASY SET-UP
SAFETY INFORMATION
BEFORE STARTING ANY EXERCISE PROGRAM, MAKE SURE YOU ARE
IN GOOD HEALTH AND CONSULT WITH YOUR PHYSICIAN.
EXERCISING WITH THE STR SUSPENSION TRAINER SYSTEM IS NOT ADVISED FOR PEOPLE
WITH BACK PROBLEMS. IF AT ANY TIME DURING THE EXERCISE YOU FEEL DISCOMFORT OR
PAIN, STOP THE EXERCISE AND CONSULT WITH YOUR DOCTOR.
MAKE SURE THE ANCHOR POINT IS STRONG ENOUGH TO SUPPORT 2X YOUR BODY WEIGHT.
MAKE SURE THAT THE SURFACE YOU ARE ATTACHING IT TO IS SMOOTH AND ROUND TO
REDUCE THE AMOUNG OF WEAR YOU PUT ON THE STRAP.
To properly suspend your STR Training system you’ll need to anchor it to a secure point that
will support your body weight. Try sturdy beams, weight racks, heavy bag mounts, railings,
tree branches, etc.
Make sure your STR Training System hangs through the loop at the bottom of
the Suspension Anchor (improper use may cause the STR to wear out
prematurely).
Choose an anchoring point 6-9’ high and strong enough to support you.
Wrap the Suspension anchor around your anchoring point and fasten it to one
of the intervals between the gray and black webbing. Always weight-test the
STR to ensure a solid anchor prior to using.

EXERCISE GUIDELINES
Ensure the STR straps are taut at all times for best
results. Perform exercises in the order they appear.
Maintain pressure against the handles and keep
your movements controlled.
Keep your abs engaged and lower back in neutral
position unless directions specify otherwise.
To increase resistance, simply modify your start
position. For standing exercises, move your start
position away from the Anchor.
Increase Strength
Gain Muscle
Improve Definition
6-8
8-12
12-15
2-4
2-3
1-2
REPS TO
FATIGUE SETS
TRAINING GOAL
1.
2.
3.
More Difficult Less Difficult
More Difficult Less Difficult
ADJUSTING THE STR FOR STANDING & MAT WORK
To Shorten the Training System:
Hold one strap of the System. Depress black buckle with one hand and grasp gray adjustment tab with the
other.
Simultaneously draw backward on the buckle and push the adjustment tab up along the System strap just as
if using a bow and arrow.
Shorten the other strap to roughly equal length. Apply weight to handles to micro-adjust and equalize length.
To Lengthen the Training System:
Simultaneously depress black buttons on BOTH buckles and pull downward, away from the anchor point.
For susdended-leg mat work, place heels in cradles for face-up exercises, or toes in cradles for face-down
exercises. Maintain downward pressure on feet to keep them firmly in place and to maximize exercise
effectiveness.

SINGLE LEG SQUAT
TARGETS THE HAMSTRINGS, GLUTEALS & QUADRICEPS
Stand facing the system with arms extended,
slightly bent at shoulder height. The system is
used to self-spot and provide dynamic balance
support.
Extend the free leg to the front and perform a
single leg squat. Hold good posture and
alignment throughout the exercise.
BALANCE LUNGE
CHALLENGES THE EQUILIBRIUM REFLEXES AND LEG STRENGTH
Stand on one foot (on the floor or on a
stability device). Hold handles with arms bent
at 90 degrees to the body. Shoulders stay
aligned over hips during the movement.
Keep your hand position stable and your torso
upright. Bend one leg back and lunge on
opposite leg until the back knee hovers above
the ground. Hold, then return to start
position.

HAMSTRING CURL
FOCUSES ON THE HAMSTRINGS AND GLUTEALS
Lie on back with both heels in the foot
cradles. Press the hips off the ground so the
body is completely aligned.
Keep the feet flexed. Pull the heels under the
body toward the glutes in a leg curl motion.
Return to start position with control.
HIP ABDUCTION
STRENGTHENS THE LOW BACK AND TONES THE GLUTEALS
Lie on back with both heels in it. Press the
hips off the ground so the body is aligned
with the feet.
Press with the toes and use the glutes to
abduct the legs apart as wide as flexibility will
allow. Return to start position with control.

HIGH Y SHOULDER RAISE
INVOLVES ALL ELEMENTS OF THE DELTOID MUSCLES
Stand facing away from the system with arms
extended in front. Keep the body aligned - avoid
bending at the waist or arching the back.
Stabilize the upper armand lower the forhead
towards the hands by bending at the elbow.
Drive with triceps to press body back to start
position.
HIGH BICEP CURL
SCULPTS THE BICEPS AND STABILIZES THE CORE AND SHOULDERS
Stand facing the system with arms extended
toward it at shoulder height. Keep the body
aligned with core engaged.
Stabilize the upper arm and curl the hands
back to the temples. Hips should be stable
throughout the exercise. Lower back to the start
position with control.

BACK ROW
PROVIDES STRENGTH AND CONDITIONING FOR THE MIDDLE & UPPER BACK
Stand facing the system with arms extended
toward it at shoulder height and hands angled
to 45 degrees. The entire body is aligned.
Pull body towards the handles until the hands
are drawn into the mid-torso area, keeping
upper arm at a 45-90 degree angle to the torso.
Lower back to start position.
TRICEP PRESS
CHISELS THE TRICEPS WHILE ENGAGING THE CORE
Stand facing away from the system with arms
extended in front. Keep the body aligned -
avoid bending at the waist or arching the back.
Stabilize the upper arm and lower the forehead
toward the hands by bending at the elbow.
Drive with triceps to press body back to start
position.

CHEST PRESS
STRENGTHENS THE CHEST AND CHALLENGES SHOULDER & CORE STABILIZATION
Stand facing away from the system with arms
extended in front at shoulder height. Keep entire
body aligned - legs, hips, shoulders and head.
Keep back in neutral position.
Lower the chest toward the hands similar to a
pushup, keeping elbows at shoulder height.
Squeeze the arms back together in a controlled
motion to return to start position.
OBLIQUE LEG RAISE
TARGETS THE OBLIQUE MUSCLES
Lie on back holding the handles with arms
positioned at 45 degrees. Press down on the
handles firmly to intensify the challenge. Keep
lower back on the floor throughout the exercise.
Raise legs to 90 degrees and then turn to one
side, rotating from the core. Lower as far as
possible keeping lower back to the floor.
Raise legs back to 90 degrees and repeat on
opposite side.

SUSPENDED SUPINE BRIDGE
IMPROVES LOWER BACK STRENGTH AND STABILITY
In a seated position place the heels in the foot
cradles. Lie back with arms beside the body.
Engage the abdominals and lower back.
Press the hips up into a bridge position so that
the entire body is aligned from shoulders to
heels. Lower hips back to start position with
control.
SUSPENDED CRUNCH
ENGAGES THE ENTIRE CORE
Kneel with back to the system and place toes
into the foot cradles. Assume a “pushup”
position, keeping entire body aligned. (Exercise
may be performed on forearms if preferred)
Lift the hips and pull both knees towards the
chest in a reverse crunch movement. Return to
the pushup position.

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