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INDOOR / OUTDOOR WORKOUT LOCATIONSThe Human Trainer can be used in a variety of locations, both indoors as well as outdoors.Suitable anchoring points for The Human Trainer include trees, fences, weight racks, heavybag mounts, railings, sturdy beams, soccer net posts, children jungle gyms and doors.The Human Trainer has multiple anchor attachment options to provide for additional versatilityand portable use. These include the door hook anchor, the versatility anchor and the ceilingmounts.INDOOR24

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Base Of Support GuidelinesWhen exercising using The Human Trainer Suspension Gym, changing the base of support will alterthe level of difficulty of the exercise.Offset Foot PositionPerforming some exercises in an offset foot position will enable the user to achieve a greaterrange of motion. An offset position also reduces the resistance to help make the movement andexercise easier.Offset foot positioning is achieved by placing one foot in front of the other. A longer offsetdistance will provide more stability and help to provide less resistance. A shorter offset positionwill provide less stability and greater resistance. It is best to try out several positions until theuser finds the optimal foot positioning for their level of fitness.Base Of Support Options261VERY EASY - The least level of difficulty is performing an exercise with one foot in front of theother in a short or long offset stance.2EASY - The second level of difficulty is performing an exercise with both feet hip width apart asthis provides the greatest base of support.3MEDIUM - To increase the level of difficulty during an exercise you can bring both feet togetheras this decreases your base of support.4ADVANCED - To further increase the level of difficulty during an exercise you can lift one leg offthe ground as this requires more core engagement for stability.

EASYSHORT OFFSET STANCELONG OFFSET STANCEMEDIUMNARROW STANCEWIDE STANCEADVANCEDONE LEG OFFSET STANCEONE LEG STANCEMULTIPLE GRIP OPTIONSNeutral/HammerPalms UpPalms DownWide GripRotating Grip27

HANDLE INSTRUCTIONS AND CLIPPINGPOSITIONS FOR SAMPLE EXERCISESThe Human Trainer main straps are designed with 5 heavy duty D-rings permanently sewn into themain straps to enable you to maximize workout efficiency by reducing the time needed to adjust themain straps length between exercises. You can have multiple handles attached to different heights atone time or with one carabiner clip, you can also change the exercise difficulty and exercise selectionby choosing a higher or lower D-ring on the main straps.SINGLE HANDLE EXERCISES AND GUIDELINESThe Human Trainer can also be used with only one main strap. Using only one Human Trainermain strap to perform single-sided and rotational exercises will increase the users corestabilization and provide additional challenging exercises.28

29Standing two arm sideoverhead crunch / twistStartFinishStanding two arm sideto side torso twistStartFinishStartFinishStanding one armbicep curl29

Olympic Ring GuidelinesThe Human Trainer Olympic Rings easily attaches to all anchoringoptions 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 toprovide you superior control and comfort.The Olympic Rings can be attached to any of the D-Rings to perform thedesired exercise.30

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Pulley GuidelinesThe Human Trainer Rotational Pulley allows you to unlock dozens ofsport specific movements. The Pulley easily attaches to any anchoringoptions and add-ons.Built with commercial grade materials for sturdy attachment andsafety, the Pulley will tone and build muscle as well as increase speedand endurance.Using the Rotational Pulley you can mimic or replicate many sportspecific exercises such as golf, hockey, tennis, and many more.To add resistance, you can clip kettle bells, resistance bands to one endof the cable, or even use two Pulleys in tandem while doing chest flies.Attaching foot cradles to the Rotational Pulley allows a free motionlower body workout.32

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CORRECT TECHNIQUE PRINCIPLESPosture Tips:To safely use The Human Trainer, always engage your core muscles and maintain a neutralspine with your shoulders, hips and ears in alignment.1Correct posture push-up foot cradle (aligned low back)2Incorrect posture push-up foot cradle (low back compressed)Main Strap Tight:To correctly use The Human Trainer main straps, the straps should be kept tight whileperforming all exercises. Never let the straps hang loose and dangle at any time throughoutthe exercise. The key to keeping the straps tight is applying even pressure throughout theentire movement.No Rubbing:To correctly use The Human Trainer, never allow the main straps to rub against yourarms to help provide stability. Change the position of your hands to be higher to helpprevent rubbing.34

1712STRAPS LOOSESTRAPS TIGHTRUBBINGNOT RUBBING

DYNAMIC ANGLED RESISTANCEThe Human Trainer uses a dynamic angled resistance system that allows users to adjustthe level of resistance by changing your body angle. A deeper body angle will create moreresistance, and an upright body angle will create less resistance.Push Up:1Push up with more vertical resistance2Push up with less vertical resistanceTwo Arm Row:1Two arm row with more vertical resistance2Two arm row with less vertical resistanceAdjusting body angleMoving 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.361More resistance - standing two arm row (body parallel to ground)2Less resistance - standing two arm row (body vertical)

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FOOT CRADLE INSTRUCTIONS AND CLIPPINGPOSITIONS FOR SAMPLE EXERCISESThe Human Trainer foot cradle allows you to suspend your feet in the Human Trainer andperform 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 thatthe bottom of the foot cradles are approximately 8-12 inches (20 to 30 centimeters) off theground.For prone (face down) exercises, you will put your toes inthe foot cradles.1Kneel down in front of the Human Trainer facing away from the main straps, with yourfeet directly in front of the foot cradles.2Reach behind you and put one foot in the foot cradle, and then repeat the process with yourother foot in the other Human Trainer foot cradles.For supine (face up) exercises, you will put your heels inthe foot cradles.381Begin by facing towards the main straps with your feet directly in front of the foot cradlesand sit down in front of the Human Trainer.2While holding onto the foot cradles, lie backwards and then slip the foot cradles overyour heels.

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LYING DOWN SUPINE EXERCISESUsing the foot cradles to perform supine (lying down) exercises with your heels can providemore and less resistance in relation to the angle of The Human Trainer main straps to the floor.More ResistanceTo increase resistance, begin the exercise with your body farther away from the neutralanchor position.Less ResistanceTo decrease resistance, begin the exercise with your body closer or beyond the neutralanchor position.40

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PLANK POSITION EXERCISESWhen performing plank position exercises with The Human Trainer, the elbow is a more stableposition and requires less upper body muscle recruitment and core strength than a standardpush up plank.421Plank on elbows under shoulders (more stable)2Plank on two hands under shoulders (more strength and core)

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The Human Trainer Manual - Sample ExercisesNOTE - Before beginning these exercises or any other workout programs using The HumanTrainer, ensure that you have selected and tested the chosen support structure for safety andstability. Next, attach the accessory handle to the chosen D-ring height on The Human Trainermain straps. Be sure to always inspect your Human Trainer and all its components before use.Never use The Human Trainer if any of the components are worn or damaged. Always replaceany damaged or worn components immediately.Safety Tip:Always use a Workout in Progress Door Sign when performing any exercises with The HumanTrainer. Place the sign on the opposite side of the door to your body to prevent anyone fromunexpectedly opening the door and potentially causing an injury while using the product.WARNING ***DO NOT use The Human Trainer on glass doors, sliding doors or anylightweight doors such as closet doors or kitchen cabinet doors.46

1) TWO ARM PUSH UP WITH TWO KNEE TUCKCHEST AND CORESTARTMIDFINISHPlace one foot in each of thesuspended foot cradles, toes in.Walk your hands forward untilthey are directly under yourshoulders. Keep your handsplaced firmly on the ground ina push up plank position. Keepyour core engaged.Bend your elbows out to thesides as you lower until yourbody and arms reach 90 degreesor parallel to floor.Press back up to the top of thepush up plank position as youlift your hips upwards and drawboth knees in towards yourelbows.47

2) TWO LEG FOOT CRADLE PUSHUP ANDALTERNATING MOUNTAIN CLIMBERCHEST AND CORESTARTMIDFINISHPlace one foot in each of thesuspended foot cradles, toes in.Walk your hands forward untilthey are directly under yourshoulders. Keep your handsplaced firmly on the ground ina push up plank position. Keepyour core engaged.Bend your elbows out to thesides as you lower until yourbody and arms reach 90 degreesor parallel to floor.Lift the tailbone and draw theright knee to the outside of theright elbow.48Continue alternating legs.

3) TWO ARM PUSH UP WITH PIKECHEST AND CORESTARTMIDFINISHPlace one foot in each of thesuspended foot cradles, toes in.Walk your hands forward untilthey are directly under yourshoulders. Keep your handsplaced firmly on the ground ina push up plank position. Keepyour core engaged.Bend your elbows out to thesides as you lower until yourbody and arms reach 90 degreesor parallel to floor.Keeping your legs straightraise hips toward the ceiling.Make sure your core musclesare engaged throughout themovement.49

4) TWO ARM ROTATING GRIP ROWBACKSTARTFINISHFirmly grasp one handle with each hand andkeep your palms facing down. Facing the door,extend both arms forward as you shift yourweight backwards until you are resting on theheels of both feet.Maintain a straight spine with engaged coremuscles as you retract both arms backwardsand rotate your arms 180 degrees towardsthe body. Ensure your hands smoothly rotateas your body shifts forward and backwardthroughout the movement.50

5) TWO ARM FRONTAL RAISEBACKSTARTFINISHFirmly grasp one handle with each hand andkeep your palms facing down. Facing the door,extend both arms forward as you shift yourweight backwards until you are resting on theheels of both feet.Maintain a straight spine with engaged coremuscles as you retract both arms backwardsand raise your hands above your head. Ensureyour hands raise smoothly and slowly formaximum resistance. Keep the tension in thestraps by leaning back as much as possible.51

6) ONE ARM ROWBACKSTARTFINISHFirmly grasp one handle with one hand. Facingthe door, extend your arm forward as you shiftyour weight backwards until you are restingon the heels of both feet.Maintain a straight spine with engaged coremuscles as you retract your arm backwards.Ensure your hand comes in smoothly as yourbody shifts forward and backward throughoutthe movement. Alternate arms once each setis completed.52

7) SINGLE ARM BICEP CURLBICEPSSTARTFINISHFirmly grip one handle with your left hand andkeep your palm facing up. Position your bodyfacing the door with both feet together. Extendyour left arm towards the support structure asyou shift your weight away from the door.Maintain a straight spine with engaged coremuscles as you bend your left arm and bring thehandle towards your left shoulder. Keep your rightarm resting by your right hip during the movement.Return to the starting position and repeat until thedesired number of repetitions is completed, thenrepeat with your right arm.53

8) ALTERNATING BICEP CURLBICEPSSTARTFINISHStand facing towards the main straps. Beginin a leaning back position with arms extendedstraight at shoulder height, palms facingup. Curl one hand towards eye level keepingelbows lifted. Extend opposite arm downward.Maintain a straight spine with engaged coremuscles as you curl your right arm and bring it toeye level. Push your opposite hand down as youcurl. Keep your elbow lifted as much as possible.Maintain tension in the straps through the entiremotion. Continue alternating arms until the desirednumber of repititions is completed.54

9) SINGLE ARM SIDE ANGLE BICEP CURLBICEPSSTARTFINISHFirmly grip one handle with your right handand keep your palm facing up. Position yourbody facing away from the door with both feettogether. Extend your right arm towards thesupport structure as you shift your weightaway from the door.Maintain a straight spine with engaged coremuscles as you bend your right arm and bring thehandle towards your right shoulder. Keep your leftarm resting by your left hip during the movement.Return to the starting position and repeat until thedesired number of repetitions is completed, thenrepeat with your left arm.55

10) TWO KNEE SIDE-TO-SIDE TUCKABS & CORESTARTFINISHPlace one foot in each of the suspended footcradles, then walk your hands forward untilyour hands are directly under your shoulders.Keep your hands firmly placed on the groundin a high push up plank position, with yourcore engaged.Keeping your arms in a high plank position,draw both knees in towards your left elbow,then return to starting position and then drawboth knees into your right elbow. Continuealternating sides until the desired number ofrepetitions is completed.56

11) TWO KNEE PIKEABS & CORESTARTFINISHPlace one foot in each of the suspended footcradles, then walk your hands forward untilyour hands are directly under your shoulders.Keep your hands firmly placed on the groundin a high push up plank position, with yourcore engaged.Keeping your legs straight raise hips towardthe ceiling. Make sure your core muscles areengaged throughout the movement.57

12) FOOT CRADLE TWO ARM PLANKON FOREARMABS & CORESTARTFINISHPlace one foot in each of the suspended footcradles, then walk your hands forward untilyour hands are directly under your shoulders.Keep your forearms firmly placed on theground in a plank position, with your coreengaged.Keep your forearms in a plank position andhold for as long as possible.58

13) TWO ARM CHEST PRESSCHESTSTARTFINISHStand facing away from the main straps. Beginwith both arms extended forwards at chestheight, palms facing down.Lower chest with elbows bending 90 degrees tothe sides in a push-up motion. Press back up andmaintain body alignment.59

14) CHEST FLYCHESTSTARTFINISHBegin leaning forward slightly with the armsextended straight at chest height, palmsfacing in.Lower your chest and body with your armsreaching out to the sides. Press back up andmaintain body alignment.60

15) TWO LEG FOOT CRADLE HIGH PLANKPUSHUPCHESTSTARTFINISHPlace one foot in each of the suspended footcradles, then walk your hands forward untilyour hands are directly under your shoulders.Keep your hands firmly placed on the groundin a high push up plank position, with yourcore engaged.Bend your elbows out to the sides as you loweruntil your body and arms reach 90 degrees orparallel to floor.61

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16) ONE LEG SUSPENDED SPLIT SQUATLEGSSTARTFINISHPlace your right foot in the suspended footcradle and then walk or hop your left footforward about 2 feet from the supportstructure to ensure your left knee doesn’t gopast your left toes as you lower. Keep yourcore muscles engaged with your hands at yourhips in a suspended split stance.Press your suspended right leg backward as youlower your leg and body. Keep your right foot andknee above the floor, and do not bend your front leftknee more than 90 degrees or forward over your lefttoes. Return to the starting position and repeat untilthe desired number of repetitions is completed, thenrepeat with your left leg.64

17) TWO LEG LYING DOWN HAMSTRING CURLLEGSSTARTFINISHBegin sitting on the ground facing the mainstraps, then place both of your heels insideeach of the foot cradles. Lie down on yourback with both heels in each of the suspendedfoot cradles with your palms facing downbeside your body.Stabilize your core by tightening yourmidsection, then lift your hips, glutes andlower back off the floor. Maintain the positionwith your hips and lower back off the floor asyou pull your feet in towards your body. Returnto starting position and repeat.65

18) STRAIGHT ARM SQUATLEGSSTARTFINISHGrasp one handle in each hand while standingwith feet hip width apart, facing towards themain straps. Begin in a leaning back positionwith the arms extended forward, palms facinginward.Keep the heels on the ground, press the hips backand down. Press up to standing with both legs66

19) TWO LEG SQUAT AND ROWLEGS & BACKSTARTFINISHFirmly grasp one handle with each hand andkeep your palms facing in towards your bodywith your feet hip width apart. Facing the door,extend both arms forward as you shift yourweight backwards until you are resting on theheels of both feet.Maintain a straight spine and engaged coremuscles, then press your hips back and bend yourknees to 90 degrees or until your upper thighsare parallel to the floor. Keep your arms extendedtowards the support structure as you lower. Pressyour hips forward to a straight standing position asyou pull both your arms back towards your ribs.67

20) TWO ARM OVERHEAD TRICEP PRESSTRICEPSSTARTFINISHFirmly grasp one handle with each hand withyour feet hip width apart and approximately2 to 3 feet away from the door. Extend botharms above your head with both pal

When performing plank position exercises 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. 43.