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Crosspeak Fitness STR Suspension Trainer, User Manual

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Crosspeak Fitness STR Suspension Trainer User Manual Download Page 9

SUSPENDED SUPINE BRIDGE

IMPROVES LOWER BACK STRENGTH AND STABILIT Y

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.

Summary of Contents for STR Suspension Trainer

Page 1: ...REACH YOUR POTENTIAL 12 WORKOUT USER GUIDE ...

Page 2: ...OOTH 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 ou...

Page 3: ...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 ...

Page 4: ...uat 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 ba...

Page 5: ... 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 ...

Page 6: ...ead 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 Lowe...

Page 7: ...re 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 w...

Page 8: ... 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 L...

Page 9: ...ition 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 move...

Page 10: ...TRENDLINEBRANDS COM STR ...

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