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.
