Fitness Tree Suspension Trainer Exercise Manual · 2016-08-25 · Fitness Tree Suspension Training...

Innovative Exercise Stations

Tel: 07956 406585 Email: [email protected] Website: www.fitnesstree.co.uk

Fitness Tree Office: 56 Main Street, Lambley Nottingham NG4 4PP

Fitness Tree Suspension Trainer

Exercise Manual

Core Conditioning &

Functional Fitness

Stations




Fitness Tree Suspension Training

This manual offers varied suspension trainer exercises that can be performed on the Fitness Tree to develop core stability, strength, balance and flexibility. Suspension trainers allow you to adjust the degree of difficulty regardless of your fitness level, age or fitness goals. You can easily switch from exercise to exercise in very little time allowing you to maximise your training time and enable circuit style workouts. ‘All’ Suspension Training exercises build core strength by creating an element of instability that calls on your core to provide balance and coordination. Fitness Tree exercises utilise your own bodyweight for greater performance and functionality through bodyweight, suspension trainer and resistance band exercises.

You should consult a doctor before starting any exercise program. If you choose to follow the Fitness Tree exercises without consulting your Doctor, you are doing so at your own risk. We claim

no responsibility for any injuries you might sustain.




Suspended Lunge

Work Gluteus Maximus & Quadriceps

Start Position Stand on one foot about 1 meter from the Fitness Tree facing way from the Suspension Trainer. 1 foot is suspended in the Suspension Trainer. Hold body tall keeping the shoulders pulled back.

Movement Position Engage the body and lower into the lunge position while pressing the suspended leg back. Ensure the front knee does not go beyond the toe in this position. Repeat before changing legs.




Suspended Single Leg Squat

Work the Hamstrings, Glutes and Quadricep Muscles

Start Position Stand facing the Fitness Tree holding the handles of the Suspension Trainer. Arms should be out in front at chest height. Lift one leg off the floor and find an appropriate body angle to distribute weight through the middle of the foot. The heel should remain in contact with the ground at all times.

Movement Position Squat down on one leg until the thigh is parallel with the floor. Keep the free leg off the ground and squatting leg knee behind the toes. At this point slowly return to the start position. Repeat for set before changing legs.




Suspended Hamstring Bicycle

Work the Hamstrings

Start Position Lie down on your back with both heels placed in the foot cradles that should be positioned approximately 30 cm above the ground. Pull 1 knee in towards the stomach while keeping the other leg straight out in front. Position arms alongside the body.

Movement Position While keeping the inside of the legs close together, pull one heel in towards the glutes in a hamstring curl motion. Return to the start position while simultaneously pulling in the other leg. Continue to alternate legs for the set number of repetitions.




Suspended High Bicep Curl

Work the Biceps

Start Position Face the Fitness Tree and hold the Suspension Trainer with a neutral hand grip. Extend arms out in front of the body and keep the arms close together and at shoulder height. Lean back and find angle to distribute weight onto the heels. Ensure the body is aligned.

Movement Position Flex at the elbows and pulling the body in towards the handles which are aligned with the forehead. Do not move upper body throughout the movement. Slowly return to the start position and repeat.




Suspended Tricep Press

Work the Triceps

Start Position Stand Facing away from the Fitness Tree. With a pronated grip on the handles extend the arms out in front of the body at shoulder height with elbows pointed to the ground. Lean forward and find an appropriate angle to distribute weight onto the balls of the feet making sure the body is fully aligned.

Movement Position Stabilise the body and flex the elbows lowering the forehead towards the handles. Keep the elbows tucked in and pointed to the floor throughout the movement. Return to the start before repeating.




Suspended Overhead Tricep Extension

Work the Triceps

Start Position Stand Facing away from the Fitness Tree. With a pronated grip on the Suspension Trainer handles extend the arms out in front of the body so hands are just above head height. Lean forward and find an appropriate angle to distribute weight onto the balls of the feet making sure the body is fully aligned.

Movement Position Stabilise the body and flex the elbows, lower your head below the Suspension Trainer. Keep the elbows tucked in through the movement. Now push the body back up by using the triceps and straightening the arms out as in the start position picture. Repeat.




Suspended High Torso Rotation

Work the Obliques

Start Position Facing the Fitness Tree hold the Suspension Trainer handles with both hands in a neutral position with arms extended just above the chest. Lean back slightly and distribute the weight to the heels, maintaining body alignment.

Movement Position Rotate torso to the right and extend the arms in one movement at head height. Return to the start position before then moving over to the left hand side. Make sure the e emphasis of the movement is on the torso and not he arms. Repeat




Suspended Side Plank with Floor Taps

Work the Obliques and Quadratus lumborum

Start Position Position the foot cradles so they are approximately 30 cm from the ground. Lay on your side with your feet nearest the Fitness Tree. Support the upper body with the forearm and place both feet into the ST foot cradles keeping inside of feet close together. Lift the hips off the ground to create a side plank.

Movement Position Stabilise the body and flex the core muscles. The arm not in proximity with the ground should face the sky. Keeping the hips high, slowly lower the outstretched arm reaching under the body to tap the floor. Return arm up towards the sky before repeating on the same side for the set number of repetitions. In completion change sides




Suspended Crunch

Work the Abdominal and Spinal Stabilisers. Isometrically work the Triceps, Deltoid and

Pectorals

Start Position With the ST positioned 30 cm above the ground place both feet in the ST handle straps. Face away from the Fitness Tree in a plank position supported by the hands. Engage the core and hold the body in this straight position being careful to not let the back sag down towards the ground.

Movement Position Lift the hips up and pull both knees under the body towards the chest before slowly and under control returning to the starting position. Repeat for set number of repetitions.




Suspended Body Saw

Work Transverse Abdominals and Spinal Stabilisers

Start Position With the Suspension Trainer positioned 30 cm above the ground place both feet in the handle straps. Face away from the Fitness Tree in a plank position supported by the elbows and forearm. Engage the core and hold the body in this straight position being careful to not let the lower back sag down towards the ground.

Movement Position Keeping the lower back as the highest point, slowly rock the body forward and back as though the body was sawing wood. Keep the forward and back motion controlled throughout the exercise.




Suspended Incline Press

Work the Deltoids and Pectoral Muscles

Start Position Start on hands and knees with the feet facing away from the Fitness Tree. Set up trainer for single cradle and place one foot in the foot cradle. Walk hands backwards as far as possible until foot swings up in an arc to a challenging incline. Lift the ground foot up and in line with the suspended foot.

Movement Position With arms just wider than shoulder width apart in this incline position bend at the elbows to bring the head down towards the ground in a shoulder press movement. Press back up to starting position keeping the body in a strong aligned position. Repeat.




Suspended Atomic Push Up

Works the Abdominals, Spinal Stabilisers, Pectorals, Deltoids and Triceps

Start Position Facing away from the Fitness Tree with the Suspension Trainer 30cm above the ground place both feet in the foot cradles. Assume the press up position making sure that the lower back is at the highest point.

Movement Position

Firstly perform a push up before then lifting the hips up and pulling both knees into the chest. Move back into the press up position before repeating the movement.




Suspended Chest Press

Works the Pectorals and Triceps

Start Position Stand facing away from the Fitness Tree holding the handles of the Suspension Trainer. Extend the arms out in front of the body slightly wider than shoulder width apart. Lean forwards putting weight onto the Suspension Trainer. Engage the core.

Movement Position

Keeping hands in the same position bend the elbows and bring the chest down towards the hands. Return to the starting position maintaining body alignment. Repeat.




Suspended Elevated Back Row

Work the Back and Biceps

Start Position Facing the Fitness Tree hold the Suspension Trainer hand cradles with each hand and extend the arms out in front of the body at chest height. Lean back and maintain a straight body position digging heels into the ground or against the base of the Fitness Tree.

Movement Position

Lift the chest towards the Suspension Trainer hand cradles while squeezing the shoulder blades together. Slowly and under control lower the back to the start position. Repeat.




Suspended Power Pull

Work the Latissimus Dorsi, Internal and External Obliques

Start Position Place Suspension Trainer handles into single hand mode and stand facing the Fitness Tree side on. Hold the handle and extend the arms out to the sides of the body at chest height. Lean sideways, away from the Fitness Tree.

Movement Position Squeeze the shoulder blades and pull the chest to the handle by drawing the elbow back towards the side of the body. Pull until the handle is in line with the chest level while rotating torso and reaching the free arm midway up the Suspension Trainer. Return under control to starting position before then repeating.




Suspended Swimmer Pull

Work the Lattisimus Dorsi

Start Position Stand facing the Fitness Tree. Holding the handles extend with arms out in front of the body. Lean back and find the appropriate angle with the body aligned. Dig the heels into the ground.

Movement Position

Pull the body upright keeping the arms straight and the elbows high while pulling them into the sides. The weight brings you onto the balls of the feet until the hands are at the hips. Try and keep shoulders back and avoid shrugging of the shoulders. Repeat.




Suspended ‘Y’ Deltoid Raise

Works the Anterior Deltoids

Start Position Face the Fitness Tree with arms extended out in front of the body around shoulder height whilst holding on the Suspension Trainer handles. Lean back, find the appropriate angle and distribute the weight onto the heels while making sure the body is aligned.

Movement Position

Maintaining tension in the back and shoulders throughout the movement, raise extended arms overhead without bending the elbows until the arms create a ‘Y’. Return to start position. Repeat.




Suspended ‘T’ Deltoid Raise

Work the Posterior Deltoid

Start Position Face the Fitness Tree with arms extended out in front of the body around shoulder height whilst holding on to the Suspension Trainer handles. Lean back, find the appropriate angle and distribute the weight onto the heels while making sure the body is aligned.

Movement Position

Maintaining tension in the back and shoulders throughout the movement, perform a reverse fly by moving the arms away from the upper body’s midline until the arms create a ‘T’. Return to start position. Repeat.




Suspended Low Deltoid Fly

Work the Posterior Deltoid and Lattisimus Dorsi

Start Position Face the Fitness Tree with arms extended out in front of the body around shoulder height whilst holding on the Suspension Trainer handles. Lean back, find the appropriate angle and distribute the weight onto the heels while making sure the body is aligned.

Movement Position Maintaining tension in the back and shoulders throughout the movement, perform a low reverse fly by moving the arms down and away from the upper body’s midline until arms create a upside down ‘V’. Return to start position. Repeat.




Suspended Standing Back Extension

Work the Erector Spinae and Latissimus Dorsi

Start Position Stand facing the Fitness Tree holding the Suspension Trainer handles. Extend the arms overhead keeping them shoulder width apart. Lean back, dig your heels into the ground and find the correct angle to distribute your body weight.

Movement Position

Transfer more bodyweight to heels and allow the tailbone to drop back and towards the floor. Keep arms close to the ears as arms are raised and bend to 90 degrees at the hips. Return to the start position and repeat.




Suspended Pendulum

Overall Core Stabilisation exercise with an emphasis on the obliques. Isometrically works

the Pectorals, Deltoids and Triceps.

Start Position Face away from the Fitness Tree with the Suspension Trainer 30cm above the ground. Place both feet in the Suspension Trainer foot cradles. Assume the press up position making sure that the lower back is at the highest point and the core is engaged.

Movement Position

Slowly sway the lower body right and left by bringing the hips up as high as possible on each side while keeping the tailbone high and not letting the hips drop. Repeat.




Suspended Oblique Crunch

Overall Core Stabilisation exercise with an emphasis on the obliques. Isometrically works

the Pectorals, Deltoids and Triceps.

Start Position Face away from the Fitness Tree with the Suspension Trainer 30cm above the ground. Place both feet in the Suspension Trainer foot cradles. Assume the press up position making sure that the lower back is at the highest point and the core is engaged.

Movement Position

Keeping the tailbone high lift the knees up and pull both knees diagonally in towards the left elbow and upper arm. Straighten both legs back towards the start position before alternating sides by taking the knees up towards the right elbow. Repeat.




Suspended Chest Flys

Work the Pectorals

Start Position Stand facing away from the Fitness Tree holding the handles of the Suspension Trainer. Extend the arms out in front of the body with hands close together. Lean forwards putting weight onto the Suspension Trainer. Engage the core and keep the body aligned.

Movement Position

Maintaining tension in the back and shoulders and chest throughout the movement, perform a chest fly by moving the arms away from the upper body’s midline until arms create a ‘T’. Maintain a slight bend in the elbows throughout the movement. Slowly bring back to the start position before repeating




Suspended Hamstring Curl

Work the Hamstrings

Start Position Lie on your back facing the Fitness Tree. Place the feet into the foot cradles. Place arms out to the sides. Brace the core and squeeze glutes in tightly.

Movement Position Raise the hips so that the body forms a straight line from the shoulders to the knees. Pause for 4-5 seconds while continuing to brace the core and squeeze the glutes before lowering the hips back into the starting position. Repeat.




Suspended Pistol Squat

Work the major muscles of the leg to include the Quadriceps, Glutes, Hamstrings and

Calves

Start Position Stand facing the Fitness Tree holding the Suspension Trainer handles. Extend the arms out at chest height. Balance on one leg with opposite leg extended straight out in front of the body. Make sure toes of standing foot are facing forward.

Movement Position Squat down as far as possible while keeping elevated leg straight out in front and off the floor. Keep back straight throughout the movement. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat before doing the same on the alternate leg.

Fitness Tree Suspension Trainer Exercise Manual · 2016-08-25 · Fitness Tree Suspension Training...

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Transcript of Fitness Tree Suspension Trainer Exercise Manual · 2016-08-25 · Fitness Tree Suspension Training...