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FOOT CRADLE INSTRUCTIONS AND CLIPPING
POSITIONS FOR SAMPLE EXERCISES

The Human Trainer foot cradle allows you to suspend your feet in the Human Trainer and

perform a variety of prone (face down) and supine (face up) exercises.

For exercises that involve putting your feet in the foot cradles, choose a D-ring height so that

the bottom of the foot cradles are approximately 8-12 inches (20 to 30 centimeters) off the

ground.

For prone (face down) exercises, you will put your toes in
the foot cradles.

For supine (face up) exercises, you will put your heels in
the foot cradles.

Kneel down in front of the Human Trainer facing away from the main straps, with your

feet directly in front of the foot cradles.

Reach behind you and put one foot in the foot cradle, and then repeat the process with your

other foot in the other Human Trainer foot cradles.

Begin by facing towards the main straps with your feet directly in front of the foot cradles

and sit down in front of the Human Trainer.

While holding onto the foot cradles, lie backwards and then slip the foot cradles over

your heels.

Содержание Fitness Equipment

Страница 1: ...1 USER MANUAL w w w t h e h u m a n t r a i n e r c o m ...

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Страница 3: ...hotos of Indoor Outdoor Use Base of Support Guidelines Handle Attachment Olympic Ring Guidelines Pulley Guidelines Correct Technique Principles Dynamic Angled Resistance Foot Cradle Instructions and Clipping Positions Lying Down Supine Exercises Plank Position Exercises The Human Trainer Manual Sample Exercises The Human Trainer Full Body Express Workout The Human Trainer Pulley Workout The Human ...

Страница 4: ...treme heat and cold temperatures for prolonged periods can weaken the nylon and metal components Never attach The Human Trainer to a sharp edged anchoring point Repetitive rubbing against a sharp edge can potentially weaken or tear the nylon material Be Careful Certain door hinges overhead beams and support structures may have sharp corners and edges If the components of The Human Trainer shows si...

Страница 5: ... is not wet or slippery Failure to do so could potentially lead to both severe and minor injuries When performing exercises using the handles make sure you have a secure grip and always ensure the carabiners are correctly attached to the D Rings on the main straps For additional safety weight test The Human Trainer handles by pulling hard before using Failure to adhere to The Human Trainer Manual ...

Страница 6: ...raining area that measures approximately 8 by 6 ft 2 40 by 1 80m wide When using The Human Trainer both indoors and outdoors always attach the anchor attachments to a strong secure anchoring point that fully supports your body weight The chosen anchoring point should be approximately 7 to 9ft 2 10 to 2 75 m off the ground After a secure anchoring point is established and the main straps have been ...

Страница 7: ... Foot cradle 3 Door Anchors 4 Standard Handles 5 Versatility Anchor Attachment a intermediate loops b carabiner c D ring x1 c x 1 D ring Optional equipment not included in Essential Home Kit 6 Ceiling Mounts 7 Ab Straps 8 Carry Bag 9 Rotational Pulley 10 Olympic Rings 2 3 4 5 ...

Страница 8: ...style door always ensure it is completely closed before using Test the door by pushing or pulling to ensure the door is fully secured and closed before using For additional safety use a door locking option if this is available Safety Tip Always use a Workout in Progress Door Sign when performing any exercises with The Human Trainer Place the sign on the opposite side of the door to prevent anyone ...

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Страница 10: ...rs should be equal distance to the side frame as to each other Make sure the door is completely closed then pull the bottom of both door anchor straps to ensure that they are both fully lengthened and secured to the top of the door Before using The Human Trainer with the door anchor attachments a weight test must be performed by pulling firmly on both door anchors before attaching the Human Traine...

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Страница 12: ...iling beams and posts For higher anchor points wrap around the anchor point once and clip the carabiner into the chosen intermediate loop For lower anchor points wrap around the anchor point as many times as needed to shorten it and then clip the carabiner into the selected intermediate loop that will provide the correct height Ensure that the carabiner is securely attached to the intermediate loo...

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Страница 14: ...or point Test that the Versatility Anchors are safely secured by firmly pulling the bottom D ring downward Clip the carabiners into the appropriate selected intermediate loops Ensure that both Versatility Anchors are hanging evenly into the same intermediate loops Attach the carabiners on the main straps to the D rings on the Versatility Anchor 1 2 3 4 ...

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Страница 16: ...ts and with no additional space between the wall and the mounts Always use a stud finder when installing the ceiling mounts and professional installation is recommended To provide additional safety locate multiple points along the stud for confirmation of its center location Safety Tip Always use a Workout in Progress Door Sign when performing any exercises with The Human Trainer Place the sign on...

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Страница 18: ... straps to enable the user to maximize workout efficiency by reducing the time needed to adjust the main straps length between exercises The user can have multiple handles attached to different heights at one time or with one carabiner clip the user can change the exercise difficulty and exercise selection by choosing a higher or lower D ring on the main straps ...

Страница 19: ...ging in front of the body during workout 1 2 Clipping any of the lower D Rings into the top carabiner on the main straps Foot Cradle D Ring Height Adjustment After attaching an accessory to a D Ring on the main straps clip the carabiner from the accessory into a higher D Ring to shorten the length of main straps FOOT CRADLE FULL LENGTH FOOT CRADLE D RING CLIP UP SHORTENED ...

Страница 20: ...ess the cambuckle and adjust the strap to the length that you desire The Micro Adjustments are used in two situations To Shorten With the Cambuckle fully depressed pull down on the front portion of the main straps To Lengthen With the Cambuckle fully depressed pull down on the back portion of the main straps To provide a staggered workout with less than the 10 height difference available using the...

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Страница 24: ...g points for The Human Trainer include trees fences weight racks heavy bag mounts railings sturdy beams soccer net posts children jungle gyms and doors The Human Trainer has multiple anchor attachment options to provide for additional versatility and portable use These include the door hook anchor the versatility anchor and the ceiling mounts 24 ...

Страница 25: ...OUTDOOR 25 ...

Страница 26: ...position will provide less stability and greater resistance It is best to try out several positions until the user finds the optimal foot positioning for their level of fitness Base Of Support Options VERY EASY The least level of difficulty is performing an exercise with one foot in front of the other in a short or long offset stance EASY The second level of difficulty is performing an exercise wi...

Страница 27: ... SHORT OFFSET STANCE LONG OFFSET STANCE WIDE STANCE NARROW STANCE ONE LEG STANCE ONE LEG OFFSET STANCE EASY ADVANCED MEDIUM MULTIPLE GRIP OPTIONS Neutral Hammer Palms Up Palms Down Wide Grip Rotating Grip ...

Страница 28: ...he main straps length between exercises You can have multiple handles attached to different heights at one time or with one carabiner clip you can also change the exercise difficulty and exercise selection by choosing a higher or lower D ring on the main straps The Human Trainer can also be used with only one main strap Using only one Human Trainer main strap to perform single sided and rotational...

Страница 29: ...29 Start Start Start Finish Finish Finish 29 Standing two arm side overhead crunch twist Standing two arm side to side torso twist Standing one arm bicep curl ...

Страница 30: ... options to provide you with additional exercises like dips pull ups push ups rows and more The Olympic Rings are constructed with a heavy duty anti slip grip to provide you superior control and comfort The Olympic Rings can be attached to any of the D Rings to perform the desired exercise 30 ...

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Страница 32: ... safety the Pulley will tone and build muscle as well as increase speed and endurance Using the Rotational Pulley you can mimic or replicate many sport specific exercises such as golf hockey tennis and many more To add resistance you can clip kettle bells resistance bands to one end of the cable or even use two Pulleys in tandem while doing chest flies Attaching foot cradles to the Rotational Pull...

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Страница 34: ... Main Strap Tight To correctly use The Human Trainer main straps the straps should be kept tight while performing all exercises Never let the straps hang loose and dangle at any time throughout the exercise The key to keeping the straps tight is applying even pressure throughout the entire movement No Rubbing To correctly use The Human Trainer never allow the main straps to rub against your arms t...

Страница 35: ...1 2 17 STRAPS LOOSE STRAPS TIGHT RUBBING NOT RUBBING ...

Страница 36: ... allows users to adjust the level of resistance by changing your body angle A deeper body angle will create more resistance and an upright body angle will create less resistance Moving your feet towards the anchor point will increase the resistance during the exercise When your body is at a steeper more vertical angle the resistance will less Adjusting body angle More resistance standing two arm r...

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Страница 38: ...n exercises you will put your toes in the foot cradles For supine face up exercises you will put your heels in the foot cradles Kneel down in front of the Human Trainer facing away from the main straps with your feet directly in front of the foot cradles Reach behind you and put one foot in the foot cradle and then repeat the process with your other foot in the other Human Trainer foot cradles Beg...

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Страница 40: ...ith your heels can provide more and less resistance in relation to the angle of The Human Trainer main straps to the floor To increase resistance begin the exercise with your body farther away from the neutral anchor position To decrease resistance begin the exercise with your body closer or beyond the neutral anchor position ...

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Страница 42: ...ises with The Human Trainer the elbow is a more stable position and requires less upper body muscle recruitment and core strength than a standard push up plank Plank on elbows under shoulders more stable Plank on two hands under shoulders more strength and core 1 2 ...

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Страница 46: ...all its components before use Never use The Human Trainer if any of the components are worn or damaged Always replace any damaged or worn components immediately Safety Tip Always use a Workout in Progress Door Sign when performing any exercises with The Human Trainer Place the sign on the opposite side of the door to your body to prevent anyone from unexpectedly opening the door and potentially ca...

Страница 47: ...shoulders Keep your hands placed firmly on the ground in a push up plank position Keep your core engaged MID Bend your elbows out to the sides as you lower until your body and arms reach 90 degrees or parallel to floor FINISH Press back up to the top of the push up plank position as you lift your hips upwards and draw both knees in towards your elbows CHEST AND CORE ...

Страница 48: ...ward until they are directly under your shoulders Keep your hands placed firmly on the ground in a push up plank position Keep your core engaged MID Bend your elbows out to the sides as you lower until your body and arms reach 90 degrees or parallel to floor FINISH Lift the tailbone and draw the right knee to the outside of the right elbow Continue alternating legs ...

Страница 49: ...ly under your shoulders Keep your hands placed firmly on the ground in a push up plank position Keep your core engaged MID Bend your elbows out to the sides as you lower until your body and arms reach 90 degrees or parallel to floor FINISH Keeping your legs straight raise hips toward the ceiling Make sure your core muscles are engaged throughout the movement ...

Страница 50: ...s forward as you shift your weight backwards until you are resting on the heels of both feet FINISH Maintain a straight spine with engaged core muscles as you retract both arms backwards and rotate your arms 180 degrees towards the body Ensure your hands smoothly rotate as your body shifts forward and backward throughout the movement BACK ...

Страница 51: ...you shift your weight backwards until you are resting on the heels of both feet FINISH Maintain a straight spine with engaged core muscles as you retract both arms backwards and raise your hands above your head Ensure your hands raise smoothly and slowly for maximum resistance Keep the tension in the straps by leaning back as much as possible BACK ...

Страница 52: ...ft your weight backwards until you are resting on the heels of both feet FINISH Maintain a straight spine with engaged core muscles as you retract your arm backwards Ensure your hand comes in smoothly as your body shifts forward and backward throughout the movement Alternate arms once each set is completed BACK ...

Страница 53: ...e support structure as you shift your weight away from the door FINISH Maintain a straight spine with engaged core muscles as you bend your left arm and bring the handle towards your left shoulder Keep your right arm resting by your right hip during the movement Return to the starting position and repeat until the desired number of repetitions is completed then repeat with your right arm BICEPS ...

Страница 54: ...level keeping elbows lifted Extend opposite arm downward FINISH Maintain a straight spine with engaged core muscles as you curl your right arm and bring it to eye level Push your opposite hand down as you curl Keep your elbow lifted as much as possible Maintain tension in the straps through the entire motion Continue alternating arms until the desired number of repititions is completed BICEPS ...

Страница 55: ...m towards the support structure as you shift your weight away from the door FINISH Maintain a straight spine with engaged core muscles as you bend your right arm and bring the handle towards your right shoulder Keep your left arm resting by your left hip during the movement Return to the starting position and repeat until the desired number of repetitions is completed then repeat with your left ar...

Страница 56: ...lders Keep your hands firmly placed on the ground in a high push up plank position with your core engaged FINISH Keeping your arms in a high plank position draw both knees in towards your left elbow then return to starting position and then draw both knees into your right elbow Continue alternating sides until the desired number of repetitions is completed ABS CORE ...

Страница 57: ...ds forward until your hands are directly under your shoulders Keep your hands firmly placed on the ground in a high push up plank position with your core engaged FINISH Keeping your legs straight raise hips toward the ceiling Make sure your core muscles are engaged throughout the movement ABS CORE ...

Страница 58: ...suspended foot cradles then walk your hands forward until your hands are directly under your shoulders Keep your forearms firmly placed on the ground in a plank position with your core engaged FINISH Keep your forearms in a plank position and hold for as long as possible ABS CORE ...

Страница 59: ...d facing away from the main straps Begin with both arms extended forwards at chest height palms facing down FINISH Lower chest with elbows bending 90 degrees to the sides in a push up motion Press back up and maintain body alignment CHEST ...

Страница 60: ...ART Begin leaning forward slightly with the arms extended straight at chest height palms facing in FINISH Lower your chest and body with your arms reaching out to the sides Press back up and maintain body alignment CHEST ...

Страница 61: ... then walk your hands forward until your hands are directly under your shoulders Keep your hands firmly placed on the ground in a high push up plank position with your core engaged FINISH Bend your elbows out to the sides as you lower until your body and arms reach 90 degrees or parallel to floor CHEST ...

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Страница 64: ...u lower Keep your core muscles engaged with your hands at your hips in a suspended split stance FINISH Press your suspended right leg backward as you lower your leg and body Keep your right foot and knee above the floor and do not bend your front left knee more than 90 degrees or forward over your left toes Return to the starting position and repeat until the desired number of repetitions is compl...

Страница 65: ...our back with both heels in each of the suspended foot cradles with your palms facing down beside your body FINISH Stabilize your core by tightening your midsection then lift your hips glutes and lower back off the floor Maintain the position with your hips and lower back off the floor as you pull your feet in towards your body Return to starting position and repeat LEGS ...

Страница 66: ... while standing with feet hip width apart facing towards the main straps Begin in a leaning back position with the arms extended forward palms facing inward FINISH Keep the heels on the ground press the hips back and down Press up to standing with both legs LEGS ...

Страница 67: ...ght backwards until you are resting on the heels of both feet FINISH Maintain a straight spine and engaged core muscles then press your hips back and bend your knees to 90 degrees or until your upper thighs are parallel to the floor Keep your arms extended towards the support structure as you lower Press your hips forward to a straight standing position as you pull both your arms back towards your...

Страница 68: ...rms above your head with both palms facing down and your body facing away from the door Shift your weight forward until you are resting your weight on your toes FINISH With your body leaning forward and your spine straight keep your core muscles engaged and bend both upper arms until they are directly above your head Press both hands to starting position and repeat TRICEPS ...

Страница 69: ...sp one handle with each hand with your feet hip width apart Begin in a leaning back position with palms down elbows at the sides and hands extended forward FINISH Press both hands downward until they reach waist level Keep your core engaged TRICEPS ...

Страница 70: ...les at waist level palms facing in Firmly grasp one handle with each hand Press upward on the handles until both feet are off the ground and arms are straight FINISH Keep elbows tight to body lower your upper body until hands reach chest level Slowly return to starting position TRICEPS ...

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Страница 74: ...ick clip system allows users to have the quickest possible transistions from one exercise to the next creating the most time efficient full body workout This full body training routine will take approximately 30 minutes to complete Begin the Full Body Blast workout with a 30 second work interval and a 45 second rest interval As your strength and conditioning increases using The Human Trainer progr...

Страница 75: ...sh Place both feet toes down in foot cradles lift knees up off ground Begin in High Plank with both hands directly under shoulders Lift the tailbone and draw both knees to chest 1 2 3 EXERCISE CUES Keep chest lifted Lift hips slightly 1 2 TIPS ...

Страница 76: ... Arm Plank on Forearm Place both feet toes down in foot cradles Place both elbows on the ground under the shoulders Keep the core engaged and back straight 1 2 3 EXERCISE CUES Keep core engaged Lift hips slightly 1 2 TIPS ...

Страница 77: ... One Finish Two Place both feet toes down in foot cradles Begin in High Plank with both hands directly under shoulders Lift tailbone and bring left knee to outside left elbow Return to starting position and continue to alternate legs 1 2 3 4 EXERCISE CUES ...

Страница 78: ...ded forwards at chest height with palms facing down Lower chest with elbows bending 90 degrees to the sides in a push up motion Press back up and maintain body alignment 1 2 3 4 EXERCISE CUES Avoid rubbing keep both straps lifted slightly off the arms Keep the core engaged and with body properly aligned 1 2 TIPS ...

Страница 79: ...straps Begin with palms down and both arms extended forward at eye level Lower body and head towards the handles Maintain body alignment and elbows at shoulder height 1 2 3 4 EXERCISE CUES Keep body straight and chest lifted Keep elbows in line with the shoulders 1 2 TIPS ...

Страница 80: ...handle with the free hand reaching towards the strap Eyes follow the hand as you press back into a squat and reach your hand towards the ground Rotate your body with the core engaged and maintaining body alignment Return to start position pressing hips forward and using rotational movement 1 2 3 4 5 EXERCISE CUES ...

Страница 81: ...th the elbows extended and palms up Curl both hands towards eye level keeping elbows lifted and aligned at shoulder level throughout the movment 1 2 3 EXERCISE CUES Keep elbows in line with the shoulders throughout the movement Keep the core engaged maintaining body alignment 1 2 TIPS ...

Страница 82: ...g towards the main straps Begin in a leaning back positition with arms extended straight at shoulder height palms down Pull the straps in opposite direction keeping both arms straight One arm is in a frontal raise opposite arm in a tricep extension 3 4 1 2 EXERCISE CUES ...

Страница 83: ...ce away from the main straps Kneel with both knees under each anchor points Begin with both arms extended down palms facing down With control slowly lean forward keeping arms extended Keep the core engaged and back straight 1 2 3 4 5 EXERCISE CUES ...

Страница 84: ...our right leg back and behind into a reverse lunge keeping it off the ground while extending elbows Press up through your front heel and foot to start position 1 2 3 4 EXERCISE CUES Use a slight pull with the arms for assistance returning to start position Keep the head and chest lifted throughout the movement Drop the back knee don t press back with a straight leg 1 2 3 TIPS ...

Страница 85: ...ead handles with palms facing away Pull elbows down towards the chest as your head lifts above handle level Rotate hands during the movement 180 degrees Hands finish facing in towards the body Slowly return to starting position 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep head and chest lifted Keep core engaged ...

Страница 86: ...arms extended and palms facing down Pull the arms back towards the chest as you move your body up towards the anchor point Rotate hands during the movement 180 degree Hands finish facing in towards the body 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep head and chest lifted Keep core engaged and maintain body in straight alignment ...

Страница 87: ...vel and palms facing in Take a long lunging step forward until your knee is directly aligned over ankle Reach arms out to sides to a T position Press back to starting postion and continue to alternate legs 1 2 3 4 5 EXERCISE CUES Keep core engaged and maintain body in straight alignment Don t arch the low and mid back Don t lunge too far forward 1 2 3 TIPS ...

Страница 88: ...g in Press hips and buttocks towards floor Keep head and chest lifted Press up through standing leg and pull with both hands up to starting position Continue to alternate legs 1 2 3 4 5 EXERCISE CUES Keep weight in the heels of the feet Both hands pull until elbows reach ribs Don t lift back heel Should feel like your sitting back and down 1 2 3 4 TIPS ...

Страница 89: ...spended foot with the other arm resting at the side of the body Press suspended foot down and back into a reverse lunge as you reach resting arm forward Press up through the front foot to return to starting position 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep the suspended foot close to being under the anchor point Lower the front knee to 90 degrees or knee over ankle ...

Страница 90: ... both legs extended and feet direclty under the anchor points Press the heels down into the foot cradles and lift your hips upwards Press both legs out towards the side pause and return to center with legs extended Pull both heels in towards the body keeping the hips lifted 1 2 3 4 5 EXERCISE CUES 1 2 TIPS Keep the knees in line with the hips Press heels firmly into foot cradles for stability ...

Страница 91: ...91 Cool Down Always perform a 3 10 minute cool down to lower the heart rate after the workout and help increase muscle recovery time Perform static stretching and gentle movements with the dual straps ...

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Страница 95: ...95 The Human Trainer Rotational Pulley Workout ...

Страница 96: ...th the arms extended straight at chest height palms facing down Lower chest and body with arms reaching out to the sides Press back up and maintain body alignment 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep the body in a straight alignment with core engaged Keep the weight on the toes Start Finish ...

Страница 97: ...rms extended straight at shoulder height palms facing in Pull the straps out to each side of the body keeping both arms straight creating a T shape 1 2 3 EXERCISE CUES 1 2 TIPS Keep the core engaged and back aligned with the spine To decrease the level of difficulty stand in an offset position ...

Страница 98: ...d extend forward Press hips and buttocks back and down towards floor Press up through standing leg to starting position 1 2 3 4 EXERCISE CUES 1 2 3 4 TIPS Keep weight in the stationary foot Don t lift back heel off the ground Should feel like your sitting back and down Pull your arms towards the chest for assistance when returning to standing position ...

Страница 99: ...ms extended straight at shoulder height palms facing up Curl right hand towards eye level keeping elbows lifted extend left arm downward Continue alternating sides 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep elbows in line with the shoulders throughout the movement Keep the core engaged maintaining body alignment ...

Страница 100: ...he hips back and down into a squat Press up to standing with both legs as you pull the left arm back towards the chest Repeat and continue alternating sides 1 2 3 4 5 EXERCISE CUES 1 2 3 4 TIPS Keep weight in the heels of the feet Both hands pull until elbows reach ribs Don t lift back heels off the ground throughout the movement Should feel like your sitting back and down Start Finish One Finish ...

Страница 101: ...acing in Lower chest and body as you extend your left arm forward and down and your right arm rotates upward directly above the body Pull your right arm down and forward as your left arm rotates upward to the left directly above the body Continue alternating sides 1 2 3 4 5 EXERCISE CUES 1 2 TIPS Keep the core engaged Keep the weight on the toes throughout the movement ...

Страница 102: ...wn and both arms extended forward at eye level Bend right hand toward the right ear extend right arm forward as you bend the left hand toward the left ear Continue alternating sides 1 2 3 4 EXERCISE CUES 1 2 TIPS Maintain body alignment and elbows at shoulder height Keep body straight with engaged core ...

Страница 103: ...traight forward and palms facing in Keep the heels on the ground and press the hips back and down into a squat Press up to standing with both legs as you twist your torso and extend your right arm to your right side Repeat and continue alternating sides 1 2 3 4 5 EXERCISE CUES 1 2 TIPS Keep weight in the heels of the feet Keep rotating arm straight throughout the twist movement ...

Страница 104: ...n on your back with both legs extended and feet directly under the anchor points Press the heels down into the foot cradles and lift your hips upwards Pull both heels in towards the body keeping the hips lifted 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep the knees in line with the hips Press heels firmly into foot cradles for stability ...

Страница 105: ...ded and feet directly under the anchor points Press the heels down into the foot cradles and lift your hips upwards Pull the right leg in towards the body keeping the hips lifted return to start position and pull the left leg in towards the body Continue alternating legs 1 2 3 4 5 EXERCISE CUES 1 2 TIPS Keep the knees in line with the hips Press heels firmly into foot cradles for stability ...

Страница 106: ...igh Plank with both hands directly under shoulders Press the right leg down as your left leg lifts upward Keeping the hips lifted press your left leg down as your right leg lifts upward Continue alternating legs 1 2 3 4 5 EXERCISE CUES 1 2 TIPS Press firmly into foot cradles for stability Keep the head and chest lifted throughout the movement ...

Страница 107: ...ed and feet directly under the anchor points Press the heels down into the foot cradles and lift your hips upwards Press the right leg down as your left leg lifts upward Keeping the hips lifted press your left leg down as your right leg lifts upward Continue alternating legs 1 2 3 4 5 6 EXERCISE CUES 1 2 TIPS Keep the core engaged Keep the weight on the toes throughout the movement ...

Страница 108: ... the anchor point Begin in High Plank with both hands directly under shoulders Lower the chest and body with the elbows bending 90 degrees to the side Press upward to starting position 1 2 3 4 EXERCISE CUES 1 2 TIPS Keep the knees in line with the hips Press firmly into foot cradles for stability ...

Страница 109: ...arms extended straight at chest height palms facing down Lift your right arm upward as your left arm presses down Press your right arm down and lift your left arm upward above the head Continue alternating sides 1 2 3 4 5 EXERCISE CUES 1 2 TIPS Keep the body in a straight alignment with core engaged Keep the weight on the toes throughout the movement ...

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Страница 112: ...tretch Sit down on the ground facing the main straps Attach the foot cradle to the desired D ring height for optimal stretch Place one foot toes up inside the foot cradle Gently lie down on your back keeping both legs straight 1 2 3 4 EXERCISE CUES ...

Страница 113: ...om the main straps Attach the foot cradle to the desired D ring height for optimal stretch Firmly grasp one main strap and place your foot toes down inside the foot cradle Stand tall press your hips forward and draw both knees towards each other Repeat on other side 1 2 3 4 5 EXERCISE CUES ...

Страница 114: ...acing away from the main straps Firmly grasp one handle in each arm and walk forward 2 3 steps from the overhead anchor point Stand with both feet hip width apart Extend both arms behind the body palms down and gently lean forward 1 2 3 4 EXERCISE CUES ...

Страница 115: ...facing away from the main straps Firmly grasp one handle in each arm and walk forward 2 3 steps from the overhead anchor point Stand in a split stance with one leg forward Extend both arms above the body as you gently lean forward 1 2 3 4 EXERCISE CUES ...

Страница 116: ...116 Standing Hamstring Stretch Attach one foot cradle on each main strap at desired level Place one foot through the foot cradle toes facing up Lean forward slightly 1 2 3 EXERCISE CUES STRETCHING ...

Страница 117: ...sp one handle in each arm and walk forward 2 3 steps from the overhead anchor point Stand in a split stance with the left leg forward Extend both arms above the body as you gently press your hips to the right and both arms reach to the left side Repeat on the other side 1 2 3 4 5 EXERCISE CUES ...

Страница 118: ... Stand facing the main straps Firmly grasp one handle in each arm and walk backwards 2 3 steps from the overhead anchor point Bend both knees and press your hips backwards as you tuck your chin in Round the lower mid and upper back 1 2 3 4 EXERCISE CUES ...

Страница 119: ... the main straps Firmly grasp one handle in each arm and walk forward 2 3 steps from the overhead anchor point Stand in a split stance with 1 leg forward Extend both arms to the sides and slightly behind the body as you gently lean forward 1 2 3 4 EXERCISE CUES ...

Страница 120: ...straps Firmly grasp one handle in your left arm and walk to the side 2 3 steps from the overhead anchor point Stand with both feet together and extend your left arm up towards the anchor point Keep your right arm resting on your hips Repeat on the right side 1 2 3 4 5 EXERCISE CUES STRETCHING ...

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Страница 124: ...124 WORKOUT LOG Track your Human Trainer workouts with the provided template below Exercise Week Set 1 Set 2 Set 3 Set 4 Set 5 ...

Страница 125: ...125 Exercise Week Set 1 Set 2 Set 3 Set 4 Set 5 ...

Страница 126: ...this manual Moreover any usage that is not in compliance with the recommended usage of The Human Trainer is done so at the user s own risk Astone Fitness Ltd does not accept any liability for any misuse of The Human Trainer and or its accessories Furthermore by using The Human Trainer you are accepting the responsibility of your actions and are hereby waiving any rights to legal action against Ast...

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Страница 128: ...128 1 866 497 9012 www astoneﬁtness com contact astoneﬁtness com ...

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