The Total Suspended Bodyweight Training Workout: Trade Secrets of a Personal Trainer

✍ Scribed by Steve Barrett

• Publisher: Bloomsbury Sport
• Year: 2013
• Tongue: English
• Leaves: 162
• Category: Library

✦ Synopsis

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.

✦ Table of Contents

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
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