The total suspended body weight training workout : trade secrets of a personal trainer

Overview: Steve Barrett is a former national competitor in athletics, rugby, mountain biking and sport aerobics. His career in the fitness industry as a personal trainer spans over 20 years. His work as a lecturer and presenter has taken him to 34 countries including the United States, Russia and Australia. Cover 1 Half-title 3 Copyright 1 Title 4 Disclaimer and advisory 5 Contents 6 1 The basics of exercising with a suspension system 7 The S.A.F.E. trainer system (Simple, Achievable, Functional Exercise) 7 How to use this book 10 Suspension system equipment overview 13 Key features of a suspension system 14 Truly personalised intensity 16 Suspension spiral position (SS) 17 Vertical/floor (V/F) angle 17 Don’t skip the moves 20 Mixing it up 20 The workouts 22 A resource for life 22 FAQs 23 Find your starting point 27 Fitness checklist 27 Assess, don’t guess 29 Mobility and flexibility 30 Test 1: Standing twist 31 Test 2: Overhead squat (OHS) 32 Isolation vs integration 36 Learn it, then work it 39 First you need stability 41 Add some strength 45 Power and speed come with practice 46 2 The portfolio of moves 48 Which moves should I do? 48 Presentation of the moves 49 Key to exercises 51 Suspended stretches 52 Dynamic warm-up moves 53 Exercise 1: Upper back dynamic stretch 53 Exercise 2: Dynamic chest stretch 54 Exercise 3: Low back dynamic stretch 55 Exercise 4: Torso shoulder rotation 56 Exercise 5: Little jumps 57 Strength and conditioning moves 58 Exercise 6: Row 58 Exercise 7: Chest press 59 Exercise 8: Squat 60 Exercise 9: Back extension 61 Exercise 10: Bicep curl 62 Exercise 11: Side lunge 63 Exercise 12: Triceps press 64 Exercise 13: Prone plank on elbows 65 Exercise 14: Supine plank 66 Exercise 15: Balance lunge 67 Exercise 16: Suspended bridge 68 Exercise 17: Hamstring curl 69 Exercise 18: Lunge step back 70 Exercise 19: Squat, back to anchor 71 Exercise 20: Hip dip 72 Exercise 21: Y fly 74 Exercise 22: Overhead squat, facing anchor 75 Exercise 23: Overhead squat, back to anchor 76 Exercise 24: X fly 77 Exercise 25: Single leg squat 78 Exercise 26: T fly 79 Exercise 27: Side lunge and tap behind 80 Exercise 28: Plank on hands 81 Exercise 29: Supported hip hinge, ‘t stand’ 82 Exercise 30: Triceps press, leg extension 83 Exercise 31: One-handed pull 84 Exercise 32: Kneeling roll out 85 Exercise 33: Chest fly 86 Exercise 34: Foot suspended lunge 87 Exercise 35: One-handed squat 88 Exercise 36: Straight arm torso twist 89 Exercise 37: Standing roll out 90 Exercise 38: Side jumps 91 Exercise 39: Squat jumps 92 Exercise 40: Suspended abduction and adduction 93 Exercise 41: Single leg power up 94 Exercise 42: Run ups 96 Exercise 43: Suspended squat thrust 97 Exercise 44: Suspended squat thrust and swing 98 Exercise 45: Suspended pike 99 Exercise 46: Alternate leg hamstring curl 100 Exercise 47: Single leg side lunge with no touch 102 Exercise 48: Balance lunge and knee drive 103 Exercise 49: Suspended press-up 104 Exercise 50: One-handed squat and pull 105 Exercise 51: Pike press-up 106 Exercise 52: Seated pull-up 108 Crazy stuff that I won’t ask you to do 109 Exercise 53: 2 x suspended system squats 109 Eexercise 54: Anything that involves a handstand 110 Exercise 55: Suspended side plank on one elbow 111 Exercise 56: Suspended one-hand one-foot press-up 112 Exercise 57: Feet on the wall press ups 113 Exercise 58: Feet on the wall rowstrap 114 3 Training with a suspension system 115 How to use the suspension training sessions 115 The warm-up 116 Post-workout stretch 116 Stretch 1: Suspended hip stretch 117 Stretch 2: Supported inner thigh 118 Stretch 3: Suspended ‘C’ stretch 118 Stretch 4: Supported back extension 119 Stretch 5: Supported down dog 119 The workouts 120 The dynamic warm-up 120 Stability workout sessions 121 Strength workout sessions 126 Power workout sessions 131 And finally... 137 Fitness glossary 138 About the author 156 Index 157 Uploaded by [StormRG] 157 The ultimate 'one stop' guide to training with suspended body weight training devices. Practical and easily accessible, The Total Suspended Body Weight Training Workout is perfect for the fitness enthusiast or fitness professional who wants to lightly improve their knowledge and heavily improve the range of exercises they can use in their training. Tried and tested exercises are accompanied by clear photos and illustrations presented in a modern and logical way. The Total Suspended Body Weight Training Workout is brimming with ideas for using this bestselling piece of fitness equipment not just in the gym but at home too. Packed with clear and easy to use exercises, this how-to reference book also provides adaptations of basic and advanced exercises making it ideal for anyone who wants to get the most out of their fitness gear. - Each exercise idea is organised by fitness level and includes follow-up and extension ideas. - Written in a jargon-free and concise style, this book is light on the science and background, heavy on practicality.