Insportline AF5004 User manual

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3D STS Suspension Training System
AF5004
SAFETY PROCEDURES & INSTRUCTIONS
1. As this equipment involves advanced exercise routines, consult your
physician before beginning this or any type of exercise program.
2. Inspect the Machine daily AND before each and every time you use the
Machine. Tighten all loose connections/ropes/belts/carabiners/handles/
accessories and replace worn parts immediately. Failure to do so may
result in serious injury.
3. Always attach the Machine to a secure, strong and stable anchor point
that is able to easily support your body weight. When using the Machine
on any piece of fitness equipment (or any object not already
permanently attached to the ground, wall, ceiling, etc.), make sure that
piece is bolted to the floor or similar permanent anchor point so that it
cannot tip. Always perform a weight test to determine the strength /
integrity of your chosen anchor point BEFORE using the Machine.
4. Always begin in Locked-N-Loaded mode for added stability and
perform exercises in a slow, controlled manner at all times. Always
begin with little or no body angle.
5. It is suggested that MINORS do not use this equipment without adult
supervision. The Machine is not a toy and should not be treated as such.
6. Make sure when adjusting the length of the rope, or when clipping the
handles into the openings in the top of the pulley housing, that all excess
rope is completely out of the way of the users body at all times during
exercising. The excess rope can usually be restrained using the Velcro
tabs of the support strap.
7. When attaching the adjustable pulley strap, make sure to feed end of
strap through the back of the buckle ONLY. This is the side opposite of
where the cleat opens. Feeding strap through the front (where the cleat
opens and is visible) will not allow the cleat to lock in place and WILL
NOR hold the user’s weight and may cause the pulley to fall from the
point of attachment.

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8. DO NOT use on or near a wet or slippery surface. Be sure of your
footing before you begin exercising.
9. Safeguard the Machine from them elements when not in use. Prolonged
exposure to sunlight, dampness, inclement or severe weather conditions,
extremely cold or hot temperatures and extreme shifts in temperature,
can weaken the components of the Machine.
10. If using a counter weight, make sure the pulley housing is secured as
close to the anchor point as possible. A few inches is preferred. Also,
make sure the user or any bystanders are a minimum of four feet away
from the resting point of the counter weight at all times while or without
a counter weight. When using a counter weight, do not exceed a 50 lb.
maximum. When finished, remove counter weight from Machine.
11. Machine Wall/Ceiling Anchor Mount
a. PROFESSIONAL INSTALLATION STRONGLY RECOMMENDED
b.Wood Lag Bolts are NOT meant for installation into Concrete or Steel.
c. Use a stud finder at several points along stud to be certain of its center.
d.Only mount to strong wall of ceiling beams able to bear a minimum
weight load of at least 300 lbs. If more that one Wall/Ceiling Anchor
Mount will be attached to a single beam for multiple users, CrossCore,
Inc. STRONGLY RECOMMENDS using a licensed contractor for
installation that will comform the combined user weight will not
compromise the structural integrity of the beam or attachment points
at any time.
e. Maximum weight load for all Machines using the Machine Wall /
ceiling Anchor Mount not to exceed: 300lbs.
f. Installed Machine Wall/Ceiling Anchor Mount should be secured
completely flush to wall/ceiling with no movement. Perform a weight
test prior to using installed Wall/Ceiling Anchor Mount.
g.Routinely check installed Machine Wall/Ceiling Anchor Mount to
ensure maximum safety. Do not use Machine on a loose or improperly
installed Machine Wall/Ceiling Anchor Mount.
12. Door Anchor Use and Installation – Warning!: Do not use the door
anchor on sliding doors, glass doors, lightweight closet doors , double
doors or doors that have a large gap between door and frame. Make sure
that the door cannot be opened without completely turning the door
handle. Door anchor can ONLY be used on a strong and solidly
constructed door that can support the users total body weight. Make sure
not to slam or drop pulley on the door after performing each exercise as
this can damage the door.
a. Attaching the Anchor with door opening AWAY from you. This is the
most secure setup as your bodyweight will pull the door closed.
1. Put door anchor and strap over the top of the door and centered,
close door securely making sure the door handle lock engages.
2. Perform weight test by pulling the strap to make sure door is
securely closed and that anchor is secure prior to performing any
exercise.
b.Attaching the Anchor with door opening TOWARD you.
1. Put door anchor and strap over the top of the and slide the strap and
anchor all the way above the upper door hinge, this is the most
secure and stable point of the door and will not put force on the
door to help prevent door from accidentally opening. Close door
securely making sure the door handle lock engages.
2. Perform weight test by pulling the strap to make sure door is
securely closed and that anchor is secure prior to performing any
exercise.

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Positions:
*Neutral: Basic position where the height of the machine Pulley is
comfortably reachable at overhead arm’s length; Most machine exercises
can be performed from Neutral Position.
*Long Position: The height of the Pulley is lowered from Neutral Position
so that the Handles are 1” from the ground
*Short Position: The rope on the machine is shortened so that the handles
are approximately 2 feet from the Pulley
*Locked Handle Mode:
. Begin with machine in Neutral Position.
. Lock Both Carabiners to both Handle D Rings
*Static Position:
. Begin in Neutral Position
. Attach Handle Carabiners on to the machine Pulley Static Holes at the top
of the pulley housing by inserting the carabiners from the bottom up.
. If you experience any pain, discomfort, light-headedness or extreme
fatigue, STOP what you are doing in a safe manner immediately. If
symptoms persist after you have stopped seek the help of a physician right
away.
TERMINATION of the battle
. Stretch and Cool Down
Adjusting the length of the rope
Step 1 Select the location of the rope where the carabiner and handle will be
attached.
Step 2 Pinch rope together with one hand making a loop in the rope and
insert index finger and thumb from other hand.
Step 3 With the index finger and thumb pointing up , roll that hand toward
the other hand so that the index finger and thumb are now pointing down.
Step 4 Pinch index finger and thumb together and pull the doubled portion
of rope through making a loop.
Step 5 Open carabiner and place through loop and pull tight.
You’ve just made what is referred to as a “Prusik” knot.
Positioning your feet inside handles
Position A
Position B

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Muscles targeted:
Chest, Shoulders, Triceps, Upper Back, Core
Preparation:
Position Handles in Neutral Position so that Heel
Strap is 12”-14” off the ground.
Stand at an 80 degree angle from the ground (standing
straight up will put you at a 90 degree angle) and
grasp both handles. (A)
Keep body aligned and core tightened to ensure
proper posture
Place feet shoulder width apart
Execution:
Slowly lower chest towards hands, similar to doing a
push up, keeping core tight and body aligned (B)
Return to beginning position
Progression
Single Arm Press: Keep one arm extended and static,
with a slight bend in the elbow, while other arm
executes a chest press (C)
Full Rotation Press: Keep one arm extended and static,
with a slight bend in the elbow, while other arm
presses elbow to shoulder, then rotate body and look
over your shoulder while arm slowly opens up to full
extension (D)
Muscles targeted:
Quads, Hamstrings, Flutes, Hips, Calves, Core
Preparation:
Position: Neutral
Put your machine in Locked Handle Mode
Grab the machine handles and place on foot inside
one or both handles. Hop forward until your
suspended foot is resting in the handles 6 inches in
front of the Pulley
Execution:
Slowly bend front leg down into a lunge while
driving the suspended leg straight back making sure
not to allow your knee to surpass the position of your
toes
Return to starting position
Progression
Suspended Lunge Knee Raise: Perform suspended lunge. When you return
to starting position, raise the knee of your suspended leg (A)
Suspended Lunge to Trunk Rotation: Perform suspended lunge. When you
return to starting position, raise the knee of your suspended leg and touch it
to the elbow of the opposite arm (B)

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Muscles Targeted:
Quads, Hamstrings, Glutes, Hips, Calves, Core
Preparation
Position: Neutral
Stand facing the pulley holding both handles
Raise one leg lightly off the ground, engage your
core and find your balance
Execution
Squat down on standing leg making sure not to
allow your knee to surpass the position of your toes.
Point handles to the Pulley (B)
Keep raised leg off the ground the entire time
Raise up on the standing leg and return to starting
position (A)
Muscles targeted:
Hamstrings, Hips Glutes, Calves, Lower Back, Core
Preparation
Lay face up on the floor and place both heels, feet
flexed, in the machine foot cradles, engage core and
press hips up and off the floor (A)
Maintain your alignment by keeping your body in
the raised plank position
Execution
Single Leg Curls
Keep one leg straight and maintain pressure in the foot cradle
Bring the heel of the other leg in and curl towards your glutes, lifting your
torso as you curl (B)
Double Leg Curls
Bring both heels in and curl towards your glutes, lifting your torso as you
curl (C)
Keep at least 2-4 inches between the handles so as to get the most effective
movement
Muscles targeted:
Hamstrings, Quads, Glutes, Calves, Hips, Lower
Back, Core
Preparation
Position: Neutral
Lay face up on the floor and place both heels, feet
flexed, in the machine foot cradles, engage core and
press hips up and off the floor (A)
Maintain your alignment by keeping your body in
the raised plank position
Execution
Keeping hips raised, move your feet in a circular
motion as if riding a bicycle (B-C)

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Muscles targeted:
Chest, Shoulders, Triceps, Lower Back, Core
Preparation
. Position: Neutral
Refer to page 3 “POSITIONING YOUR FEET IN
HANDLES” (B)
Walk hands backwards, away from the pulley, until
feet are in a challenging incline position and there is
a 2-4 inch gap between feet (A)
Execution
. Lower body toward the ground in a chest press
motion while keeping aligned (B)
. Press back up to full arm extension to complete the
exercise
. Keep core engaged and resist letting legs swing
back and forth or up and down
. When finishing Chest press and removing feet from handles, walk hanks
forward back to neutral position lowering your body to the ground and
remove feet from Handles. Do not try to remove feet while engaged in Press
Position
Muscles targeted:
Shoulders, Upper Back, Triceps, Forearms, Core
Preparation
. Position: Neutral
. Stand shoulder width apart facing the machine
holding both handles
. Extend arms with both handles pointing to the
Pulley (A)
Execution
. Keep one arm static; raise working arm straight up
until it is directly perpendicular to the ground (B)
. Lower arm and return to starting position
. Progression
Perform Power Shoulder move; when arm is
perpendicular to ground, continue arm rotation
backwards, opening up the shoulder to allow for
smooth rotation, in a circular motion and end at
starting position with both handles pointing to the
Pulley (A-B-C-D)

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Muscles targeted:
Triceps, Shoulders, Forearms, Core
Preparation
. Position: Neutral
. Stand with feet and hands Shoulder width apart
Execution
. Double
 Keeping tension on the rope and elbows raised
and in, lean forward and bend at the elbows (B)
 Press forward and return to starting position
. Single
 With arms still raised and elbows in, keep one
arm static and lean forward bending opposite
arm (C)
 Press forward with working arm and return to
starting position
Muscles targeted:
Quads, Hamstrings, Glutes, Hips, Shoulders, Lower
Back, Core
Preparation
. Position: Neutral
. Stand with feet shoulder width apart facing the
Machine and holding both handles
. Keep tension on the rope and lower down into a
squat position
Execution
. In one movement, raise up from squat position and
thrust hips forward as you maintain tension on the
rope and keep hands pointed to the pulley (B)

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Muscles targeted:
Quads, Hamstrings, Glutes, Hips, Shoulders, Lower
Back, Triceps, Forearms, Core
Preparation
. Position: Neutral
. Stand with feet shoulder width apart facing the
Machine and holding both handles
. Keep tension on the rope and lower down into a
squat position (A)
Execution
. Raise up from squat position and thrust hips
forward (B)
. As you rise up, extend one arm down with palm
facing up. (C)
. Progression
* Rotate from your core and look back at the hand
of the extended arm (C)
Muscles targeted:
Biceps, Forearms, Shoulders, Core
Preparation
. Position: Neutral
. Stand shoulder width apart facing the Machine
holding both handles
. Raise hands above head, palms facing up, and lean
back to a comfortable angle
Execution
. Double
 Keeping elbows raised and in, curl both handles
back to shoulders and slowly return to starting
position (B)
. Single
 Keep one arm static and pointing to the pulley
 Curl working arm back to shoulder and return to
starting position (C)
 Progression
. Curl working arm back across face to opposite
shoulder
. Curl working arm back and across stomach

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Muscles Targeted:
Core, Triceps, Shoulders, Lower Back
Preparation
. Sit on the ground and put both feet in the Machine
foot cradles, with cradle strap underneath the ball of
the foot, and turn on your side with top foot crossed
in front of the bottom foot
. Place forearm of bottom arm on the ground
directly beneath the shoulder (A)
Execution
Raise up on forearm and lift hips off the ground and
keep a 2-4 inch gap between suspended feet (B)
. Progression
 While in Side Plank position, slowly rotate
toward the ground and touch the ground below
your raised hip with your free arm
Muscles targeted:
Core, Chest, Triceps, Shoulders, Hip Flexors
Preparation
. Position: Neutral
Refer to page 3 POSITIONING YOUR FEET IN
HANDLES (B)
. Walk hands forward, away from the pulley, until you
are in a basic plank position (A)
Execution
. Bring knees to chest while lifting hips up toward the
ceiling or sky, keeping a gap of 2-4 inches between
both feet, and return to starting position
. Progression
 Get in starting position but place hands in offset
position (A)
 Swing knees forward and to the side of the hand
that is placed in front, then return to starting
position (A-C)
 The Pike progression. Start in a basic plank position Raise your Bottom
straight up and bring feet forward slightly keeping legs straight until you
are in an inverted V. Then release and straighten back to the basic plank
position (A-D)

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Muscles targeted:
Full Core and Upper Body Engagement, Hip
Flexors
Preparation
. Position: Short
. Sit on ground below the Machine with knees bent
and feet on the ground and grab both handles
Execution
. Beginners/Intermediate: Keep knees bent and
place fee on a bench or stable object that is between
1-3 feet high (A)
. Advanced: With knees bent, cross feet at the
ankles and raise lower body up and off the ground
(C)
. Move the pulley up and down with each arm in a
climbing action (D)
Muscles targeted:
Hamstrings, Glutes, Hips, Lower Back Calves, Core
Preparation
. Position: Neutral
. Lay face up on the floor with both heels, feet flexed,
in the foot cradles, engage core and press hips up and
off the floor. Keep legs straight (A)
Execution
. Bend knees and drive hips up and away from the
floor then return to starting position (B)
Muscles targeted:
Full Body Engagement
Preparation
. Position: Neutral
Refer to page 3 POSITIONING YOUR FEET IN
HANDLES (B)
. Walk hands backwards, away from the pulley, until
feet are in a challenging incline position and there is a
2-4 inch gap between feet and engage core for
stabilization
Execution
. Slowly lower right foot down towards the ground,
but do not let foot touch the ground. (B)
. As you bring your right foot back to starting

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position, lower left foot down, moving both legs in a scissor motion (C)
. When finishing scissor kick and removing feet from handles, walk hands
forward back to neutral position lowering your body to the ground and
remove feet from Handles. Do not try to remove feet while engaged in Press
Position
Muscles targeted:
Full Body Engagement
Preparation
. Position: Neutral
Refer to page 3 POSITIONING YOUR FEET IN
HANDLES (B)
. Walk hands backwards, away from the pulley, until
feet are in a challenging incline position and there is
a 2-4 inch gap between feet and engage core for
stabilization (A)
Execution
. Lower body to the ground in a chest press motion
while simultaneously bending knees and lowering
knees towards the ground. Do not let knees touch
the ground (B)
. Press up with both hands and kick both feet back
up to starting position (C)
. When finishing Inverted Chest Press/Donkey Kick
and removing feet from handles, walk hands forward back to neutral
position lowering your body to the ground and remove feet from Handles.
Do not try to remove feet while engaged in press Position
Muscles Targeted:
Upper and Lower Back, Biceps, Forearms, Shoulders,
Core
Preparation:
. Position: Locked Mode (1A)
. Hook each Machine handle carabiner into the
Locked Mode holes located on top of the pulley
(insert the carabiner through bottom of housing and
out the top) (1B)
. Grab the handles and let your body hang with knees
bent and legs crossed at the ankles
Execution:
. Pull-up with both arms, raising your body up until your chin is parallel to
the handles (B)
. Lower back down to starting position

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Muscles targeted:
Core, Hip Flexors, Biceps, Triceps, Shoulders,
Upper and Lower Back
Preparation:
. Position: Locked Mode
. Hook each Machine handle carabiner into the
Locked Mode holes located on top of the pulley
(insert the carabiner through bottom of housing and
out the top)
. Insert arms through foot cradle and position the
padded straps so that they are underneath the
midpoint of your upper arm. Hold the straps with
your hands where comfortable while performing the
exercise. Let your body hang with knees bent and
feet together
Execution:
. Raise your knees up until your quads are parallel to the ground, making
sure to lift with your core (B)
. Lower knees back down to starting position