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

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. Cover Half-title Copyright Title Disclaimer and advisory Contents 1 The basics of exercising with a suspension system The S.A.F.E. trainer system (Simple, Achievable, Functional Exercise) How to use this book Suspension system equipment overview Key features of a suspension system Truly personalised intensity Suspension spiral position (SS) Vertical/floor (V/F) angle Don’t skip the moves Mixing it up The workouts A resource for life FAQs Find your starting point Fitness checklist Assess, don’t guess Mobility and flexibility Test 1: Standing twist Test 2: Overhead squat (OHS) Isolation vs integration Learn it, then work it First you need stability Add some strength Power and speed come with practice 2 The portfolio of moves Which moves should I do? Presentation of the moves Key to exercises Suspended stretches Dynamic warm-up moves Exercise 1: Upper back dynamic stretch Exercise 2: Dynamic chest stretch Exercise 3: Low back dynamic stretch Exercise 4: Torso shoulder rotation Exercise 5: Little jumps Strength and conditioning moves Exercise 6: Row Exercise 7: Chest press Exercise 8: Squat Exercise 9: Back extension Exercise 10: Bicep curl Exercise 11: Side lunge Exercise 12: Triceps press Exercise 13: Prone plank on elbows Exercise 14: Supine plank Exercise 15: Balance lunge Exercise 16: Suspended bridge Exercise 17: Hamstring curl Exercise 18: Lunge step back Exercise 19: Squat, back to anchor Exercise 20: Hip dip Exercise 21: Y fly Exercise 22: Overhead squat, facing anchor Exercise 23: Overhead squat, back to anchor Exercise 24: X fly Exercise 25: Single leg squat Exercise 26: T fly Exercise 27: Side lunge and tap behind Exercise 28: Plank on hands Exercise 29: Supported hip hinge, ‘t stand’ Exercise 30: Triceps press, leg extension Exercise 31: One-handed pull Exercise 32: Kneeling roll out Exercise 33: Chest fly Exercise 34: Foot suspended lunge Exercise 35: One-handed squat Exercise 36: Straight arm torso twist Exercise 37: Standing roll out Exercise 38: Side jumps Exercise 39: Squat jumps Exercise 40: Suspended abduction and adduction Exercise 41: Single leg power up Exercise 42: Run ups Exercise 43: Suspended squat thrust Exercise 44: Suspended squat thrust and swing Exercise 45: Suspended pike Exercise 46: Alternate leg hamstring curl Exercise 47: Single leg side lunge with no touch Exercise 48: Balance lunge and knee drive Exercise 49: Suspended press-up Exercise 50: One-handed squat and pull Exercise 51: Pike press-up Exercise 52: Seated pull-up Crazy stuff that I won’t ask you to do Exercise 53: 2 x suspended system squats Eexercise 54: Anything that involves a handstand Exercise 55: Suspended side plank on one elbow Exercise 56: Suspended one-hand one-foot press-up Exercise 57: Feet on the wall press ups Exercise 58: Feet on the wall rowstrap 3 Training with a suspension system How to use the suspension training sessions The warm-up Post-workout stretch Stretch 1: Suspended hip stretch Stretch 2: Supported inner thigh Stretch 3: Suspended ‘C’ stretch Stretch 4: Supported back extension Stretch 5: Supported down dog The workouts The dynamic warm-up Stability workout sessions Strength workout sessions Power workout sessions And finally... Fitness glossary About the author Index Uploaded by [StormRG]