Suspension Training Student Manual Secure PDF

CPD UNIT
SUSPENSION TRAINING
Suspension Training Instructor Manual
Notice of Liability
This manual is written using current research referring to awarding body

guidelines abiding by the learning outcomes of Skills Active and the National
Occupation Standards. The information in this manual should be used as a guide;
it is the responsibility of individual instructors to screen clients prior to prescribing
safe and effective exercise routines. Discovery Learning accepts no responsibility
for the prescription of such routines. The information in this manual is in no way
conclusive as research is constantly being developed challenging what is
commonly accepted as training theories.
Copyright
All rights reserved. No copying or distribution part or whole should take place
without authorisation from Discovery Learning. Not to be transmitted in any form
or by any means.
1 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Discovery Learning Suspension Training Instructor Manual
Copyright Discovery Learning 2011
Suspension Training Instructor
Contents:
2. Opening statement and Copyright
3-4. Contents Page

5. Course Objectives
Chapter 1 Origins and Benefits of Suspension Training
7. Origins of suspension training
7. Benefits of suspension training (Core Activation)
10. Benefits of suspension training (Posterior Chain)
12. Benefits of suspension training (Centre of Gravity)
13. Benefits of suspension training (Kinetic Chains/Functional Training/multi-planar exercises)
Chapter 2 Health & Safety
15. Suspension training Health & Safety with equipment set up
18. Programming with Acute Variables
Chapter 3 Programming for Suspension Training
22. Suspension training programme variables
22. Suspension training Health & Safety (Client screening and prescription)
22. Programming variables
23. Example programme cards
23. Example programme cards
Chapter 4 Suspension Training Upper body exercises
25-35. Upper body exercises
Chapter 5 Suspension Training Lower body exercises

37-41. Lower body exercises
Chapter 6 Suspension Training Core exercises
43-50. Core Exercises
54. Workbook assessment record
55. Continuous Observation Checklist (Practical)
56. Learner Achievement Record
57. National occupational standards
57. Bibliography

Welcome to Discovery Learning

Welcome to Discovery Learning and thank you for choosing us above other training providers.
Now that you have embarked upon a journey of learning with us, our promise is that we will do
everything possible to ensure that your training experience is valuable and enjoyable.
The student support team will be your main point of contact during the distance learning process
for all assistance and questions that you may have. He or she will be working hard to make sure
that you are successful in your chosen programme, should you require any information please
feel free to call or email and speak with them. All Discovery Learning tutors and the student
support team are dedicated to providing you with the highest level of support and
encouragement throughout the course. All of the team are friendly and approachable.
Below are some guidelines for you to read through and familiarise yourself with.
Staff Contact Details
If you need to contact your tutor or another member of staff the preferred method is by email or
telephone – Student Support Team - 0203 145 0188
Contact Responsibilities e-mail
Administration Course bookings/ Finance admin@discovery.uk.com
Student Support Support for all students student-support@discovery.uk.com
The best way to communicate during your course will be to e-mail the student support. The
team will endeavour to return contact to you within two days. We offer academic and personal
support along with advice on future career paths. If you wish to correspond by letter please send
to the address below
Discovery Learning,
David Lloyds Gym Reception,
Southall Lane,
Heston,
Hounslow,
TW5 9PE
Student Contact details
It is very important that we have an up-to-date record of your contact details during your period
of study. If you change your address, email or contact number at any time during your course it

is imperative that you notify either your course tutor or the administration staff. Also, please
check your e-mail regularly as this is our preferred means of communication with students
unless you request otherwise.
Where to go for help and advice

Student Appeals
Students who consider an assessment to have been unfair should raise the matter with their
tutor at the earliest opportunity. Students who believe that their examination performance may
be impaired by an illness or exceptional personal circumstances should ensure that they report
the matter to their tutor before sitting their examinations. Other types of course related complaint
should be dealt with as outlined in the Complaints Procedure.
Discovery Learning Policies and Procedures
A full copy of Discovery Learning Policies and Procedures is available on the Discovery
Learning website or a hard copy can be requested from the administration team.
Complaints
If you have a comment which you think might help us improve our services, we would like to
know. We want you to succeed on your course and to have an enjoyable and problem-free time
with us. However, we realise that some- times things can go wrong and if this happens we want
to know about it right away so that we have the opportunity to put things right and to avoid
making similar mistakes in the future. We welcome all suggestions which help us maintain and
improve our services and all complaints are treated confidentially. Please feel free to complain
in the way that you feel most comfortable.
Special Learning Considerations (adjustments)

Discovery Learning is committed to providing access to learning by making reasonable
adjustments for students with special learning needs wherever possible. Our policy is to
welcome applications from students with disabilities or special needs, and to view applications
on the same academic grounds for all applicants. It is advisable that students with dyslexia
discuss this with a member of the Discovery team prior to enrolling to establish the most
appropriate action plan for success. Candidates wishing to apply for special examination
concessions must do so as soon as practicable after entry to the course and well in advance of
the first examination.
Equal Opportunities
Discovery Learning opposes discrimination in all forms and is committed to the promotion of
equality of opportunity in all areas of its life and work. Discovery Learning does not discriminate
against any person on the grounds of colour, race, nationality, ethnic or national origin, religion,
politics or gender.
Our Equal Opportunities Policy is available on the Discovery Learning website site or a hard
copy can be requested from the administration team.

Suspension Training Instructor

This one day continued professional development (CPD) course has been designed to provide
participants with a practical overview of how to incorporate suspension training in to the
fitness professional’s tool box. The course will provide participants with the science required to
programme safe and effective exercises for all types of clients. The course is practically based,
with continuous assessment throughout.
Course Objectives
By the end of this course you will be able to:
 Set up the equipment following manufacturers guidelines

 Select safe and effective exercises for healthy adults
 Design safe and effective programme that abides by ACSM guidelines
 Demonstrate and instruct exercise technique for suspension exercises
Assessment
Successful formative assessment of the following workshops results in certification:
 Safe set up
 Programme design
 Exercise technique
Assessments
Pre-course reading: Participants are required to review the course manual prior to attending.
Practical Assessments: Participants must meet each assessment criterion in order to gain
certification.
Origins and Benefits of Suspension Training

C h ap ter 1
Origins of Suspension
In this chapter:
 Origins of Suspension Training
Training
 Benefits of Suspension Training including:
 core activation
 posterior chain
 centre of gravity
 kinetic chains/functional training/multi-

planar exercises

Suspension Training (The Origins)

Suspension training is a method of resistance training that allows us to work against two major
forces: gravity and body weight.
Human beings have been working against resistances since our time began. As humans
evolved mankind has generally started to adopt a sedentary lifestyle. When using body weight
for training, lots of pushing actions have been prescribed for many years due to a lack of
equipment that enables us to pull our body weight. Traditionally athletes have been able to
use Olympic rings for advanced body weight resistance exercise. One of the draw backs of ring
training is we are unable to alter the resistance as the rings are suspended from the ceiling in a
similar fashion to ropes used in schools. In addition to this Olympic rings require the participant
to have exceptional strength. Therefore Olympic rings are not always suitable for use in Health
and Fitness. In the 1990’s a graduate of Stanford University called Randy Hetrick (a former
Navy Seal) designed and copyrighted a versatile piece of equipment called a TRX. The piece of
kit was a revelation for fitness professionals allowing trainers to deliver training sessions that
incorporated integrated movement patterns at any location with anchorage provided. By 2005
several manufacturers had joined the market enabling fitness professionals to pick from a
variety of Suspension training products including:
 TRX
 Fitkit Pro
 Jungle Gym
 Milo Suspension Trainer
 Inkaflexx
Suspension Training (The Benefits)

Core Activation
As far back as we can remember there have been many myths regarding exercise. Some of
these myths have been proven to be correct, and some, have been disproved with
developments in modern science.
Since the mid 1990’s there have been a variety of debates regarding “Core Activation”. By core
we mean local (deep) and global (superficial) muscles that are situated between our hips and
neck. The theory behind activating our Core muscles consciously during exercise is to increase
the transfer of force between our lower and upper extremity, minimising the risk of lower back
pain (Richardson et al, 1999). An example of this is a boxer’s punch. When a boxer throws a
punch the movements starts in the lower body. The movement/force then passes through the
musculature of the torso. If the muscles of the torso do not function properly or are
imbalanced, optimal force is lost and a weaker punch is produced. This is view is supported by
exercise scientists such as McGill 2002 who focuses on Core stabilisation and strengthening
exercises. For this reason exercise professionals have decided to focus on Core stabilisation
and strengthening exercises. These exercises are often completed in semi-isolated movements
so not in an integrated whole body movement. Other scientists such as Scott 2006 believe that
our Core muscles should function subconsciously and only during whole body integrated
movements such as Squats. When using suspension training kit for exercise participants close
what is referred to as a kinetic chain by placing hands and or feet on to the ground or a piece of
stability equipment. In order to perform the exercise/movement correctly the muscles of the
torso must function to maintain neutral alignment. This is how suspension training benefits
core activation. At present scientists are still debating if we should be consciously activating the
following core muscles in semi-isolated stabilisation exercises:
 TVA Transverse Abdominis

 Pelvic floor
 Quadratus Lumborum
 Multifidus
 Spinalis
 Diaphragm
Transverse Abdominis Quadratus Lumborum Multifidus

Spinalis Diaphragm Pelvic Floor
We have been discussing the transfer of force from the lower extremity to the upper extremity.
This is very important for sports as the athlete is trying to evoke the largest amount of force
across all joints in the shortest time possible. The example we are given for this is a boxer’s
punch. The purpose of training the core is to move the force velocity curve seen in figure 1.0
upwards. Resulting in functional transfer of force from between the legs and the upper body.
(Figure 1.0) Amended from the Essentials of Strength and Conditioning by Thomas R. Baechle, Roger W.
Earle - Human Kinetics (2008)

Posterior Chain
One of the major benefits of suspension training is the participant now has the ability to pull
rather than just push.
Developments in Science have resulted in human beings moving around less and becoming
more sedentary especially since the 1960’s. These developments include cars, trains,
computers and offices to mention a few.
In 1992 The Allied Dunbar National Health survey discovered that 70% of men and 80% of
women were not exercising or moving around enough to benefit their health. Almost twenty
years on we can assume this figure has not declined much since then, as obesity levels are
continuing to rise in the UK. The guidelines for improving health are taken from the ACSM
(American college of Sports Medicine). Often we refer to the cardiovascular guidelines of 5
days moderate-vigorous activities of at least thirty minutes accumulative duration. We often
disregard the 10-12 resistance exercises with a desired repetition range of 8-12 which should be
performed at least twice a week.
Bodyweight exercises are resistance exercises that could make up a large part of the 10-12
exercises mentioned above. One of the major benefits of body weight exercises is that they are
safe for all types of participants regardless of experience or ability. This is because we work
against this resistance and gravity in daily life. Therefore it is safe for children and adults to
work against the resistance of their own body. It is important to stress at this stage we are still
abiding by the ACSM guidelines of 10-12 exercises with a repetition range of 8-12 with
appropriate rest periods twice a week.
The move towards a more sedentary lifestyle has resulted in humans adopting faulty loading
patterns or faulty biomechanics (movement patterns). We have become accustom to lots of
pushing movements in daily life resulting in an imbalance between our flexors and our
extensors. This is commonly accepted across the fitness industry. This course aims to improve
exercise technique whilst focusing on muscles that are renowned for being underworked in
daily life.
It our pulling muscles that are traditionally underworked in daily life. These pulling muscles are
often referred to as extensors or posterior chain muscles. These muscles include:
 Hamstrings
 Gluteals
 Lumbar Erector Spinae
 Thoracic Erector Spinae
 Cervical Erector Spinae

Erector Spinae
Cervical
Thoracic
Lumbar
Gluteals
Maximus, Medius
and Minus
Hamstrings
Bicep Femoris
Semitendinosus
Semimembrinosus
Suspension Training (The Benefits continued...)

Centre of Gravity
The centre of gravity is described as the point of an object where all forces acting upon the
object are equal (ACSM Resources for the Personal Trainer 2006). In this case the object we are
concerned with is our own body. As we perform body weight exercises our centre of gravity
will change. As our centre of gravity changes the Line of gravity (an imaginary vertical line
passing through the centre of gravity) will also change placing different stresses upon the
musculature of the body. During pulling actions this will affect the function of the posterior

chain and core muscles. Propriceptors within the muscles, joints and tendons communicate
with the central nervous system to ensure the correct response; alignment over our base of
support is achieved.
When using suspension training kit the participants and instructor have the opportunity to
change the centre of gravity by adapting the position of the hands and or feet. This acts as
exercise progression or regression allowing participants to maintain alignment over their base
of support. This happens very quickly without necessarily having to stop exercise. The intensity
of a suspension training exercise is determined by the centre of gravity and the line of gravity.
Kinetic Chains (Open and Closed)
Gary Gray, Physiotherapist and leading author in the field of functional training, has completed
research on kinetic chains. (Boyle, 2004) describes kinetic chains as “interrelated groups of
joints and muscles working together to perform movements”. In other words it is the study of
how the body responds in compound/multi-joint movements. Compound movements are not
exclusive to sport when we walk and move performing daily tasks we are often moving around
using compound movements patterns as opposed to isolated movements such as elbow
flexion. When isolated movements/exercises in traditional gymnasiums are performed using
fixed resistance machines. Participants are often performing open chain movements (where the
working body part doesn’t have a fixed lever in contact with the ground). One of the key
principles of program design is specificity. In order for these open chain exercises to become
functional and specific they require alteration closing of the chain, to place the stresses upon
the muscles and connective tissues as they appear in daily life. For example replacing a single
leg extension with a single leg squat is far more functional for sportsmen and healthy
individuals. Suspension training kit allows the participants to close the chain by performing
such movements.
Functional Training
There are various definitions of functional training. Some authors define functional training as
movements that occur across all three planes (saggital, frontal and transverse). Others describe
functional training as movements that occur in daily life. Boyle 2004 describes functional
training as “A system that encourages training of balance and the balance of training”. This
definition is perfect as it allows us to consider balance training as well as all other modes of
training including strength training. Balance training requires performers to control their centre
of gravity over their base of support. When a balance between all modes of training is achieved
performers have the ability to access their strength in challenging environments which may
involve uneven surfaces. If we consider sports grass pitches, golf courses, clay tennis courts
and cricket pitches none of these surfaces are completely even. In order for the sportsmen to
move efficiently they must have the ability to access strength as their centre of gravity is
changing this requires more of our motor skills than just balance. Suspension training kit is very
versatile. Providing a suitable anchoring point is present the kit may be used on any of these
uneven surfaces thus improving functionality.
Multi-planar training
The human body works through the three planes of motion. Traditional gym programming
often only works muscles or movements in one to two planes. One of the major advantages of
suspension training is combining movements to work across all three planes allowing for more
functional programme design.

C h ap ter 2
Suspension Training
Health & Safety of
In this chapter:
 Health and Safety equipment set up

Suspension Training Health & Safety

Before setting up the equipment there are 3 things to consider:
1. Is the environment safe to workout in?

2. Have you got a high enough anchor for the exercises in your routine?
3. Do you know the manufacturers guidelines for setting up the equipment?
Suspension Training Equipment Set up

When teaching a group exercise session using a suspension system it is essential that the
equipment is set up safely allowing enough room for transition between exercises.
Attaching to a fixed anchor point:
 When using one anchoring point, ensure that the fixing point is in the centre of the two
handles. This check is not required for setup with two separate anchor points.
 Pull on your suspension system to test it will support your weight prior to exercising.
 Where possible the anchoring point should be between 6 and 9 feet. Some systems can
be adjusted to allow for exercises to be performed from a lower anchoring point.
(Please check the manufacturers guidelines before setting up an anchor below 6 feet)
 When attaching the anchor to the suspension kit follow the manufacturer’s guidelines.
There are two options; A) to attach the carabineer around the suspension strap or B)
attach the carabineer into one of the designated holes in the suspension strap. Both set
ups are safe however you should always check the suspension system will support your
body weight prior to exercise commencing.

Door Anchor System:
Door anchors can be used with any of the kits mentioned in this manual. Door anchors are
supplied in some of the suspension system kit packages. Door anchors can be very useful when
completing sessions in a work place or at a house.
 Use a provided sign or make a visible sign indicating that the door must not be opened
as exercise is taking place.
 Attach the door anchor to the suspension system. If using one anchoring point again
the suspension system will need to be moved into a central location.
 Ensure the door being anchored will support your body weight and is a solid structure
ideally without glass. It is also advisable to use a door that doesn’t open in the same
direction of your push or pull.
 Once the suspension system is set up check that it will support your body weight.
Adjusting the Length of the Straps:
 With one hand take hold of the end of the straps

 Using your other hand depress the buckle and adjust to the appropriate length
 When using separate anchor points ensure both straps hang at the same height
Working Unilaterally
The single anchor point set up can be adjusted to allow for single handle exercises. The
following set up is a guide you should always refer to the manufacturers guidelines when
completing single handle exercises on single anchor point suspension systems.
 Taking hold of both handles place one directly underneath the other
 Pass the upper handle through the lower handle above the solid handle
 Then pass the other handle which now appears to be the upper handle back through the
lower handle again above the solid handle
 Pull the lower handle to tighten and then check that it will support your weight
Placing the Heels in the system
Some exercises are performed in a supine position with the heels supported by the suspension
system. The following set up should be followed.
 Adjust the foot straps so that they are the same height ensuring that the height is
suitable for the exercise and the performer. Test that the system will support your
weight before moving to the ground
 Sit on the ground in a supine position facing the suspension system
 Hold the foot straps in a position that allows you to place the heel into the material loop
at the bottom of the strap.
 Before laying back check that the heels are secured into the cradle.
 Lay back and adopt the exercise start position.
To remove the feet simply lift the heels away from the cradles simultaneously.
Placing the toes into the system
Some exercises are performed in a prone position with the feet suspended. The following set
should be followed.
 Adjust the foot straps so that they are at the same height ensuring that the height is
suitable for the exercise being performed and the client. Before moving to the ground
check that the system will support your weight.
 Sit down in a supine position to start. Cross one strap over the other
 Hold the foot straps in a comfortable position that allows you to place your feet into the
cradle with the arch of the foot supported by the solid handle.
 Cross your legs over and rotate the body into a prone position. It is essential that you
rotate in the opposite direction to the original cross of the straps.
 Select the appropriate hand position for the exercise and client adopting the start
position of the exercise.

To remove the feet lie in a prone position, use your hands to assist you removing one foot at a
time.
Hand Positions
The hand position has an effect on the load placed through the shoulder cavity. Hand positions
close to the body reduce the load placed upon the shoulder.
Foot Positions
When checking the load of an exercise or offering a regression a staggered foot stance can be
adopted. Also to make some exercises closed chain you may wish to adopt a staggered foot
position ensuring that the big toe remains in contact with the floor. Exercises can be
progressed by reducing the base of support including single leg variations and other
stabilisation exercises. Other foot positions can be adopted including crossing the feet in
mobilisation exercises.
Suspension Training Programming with Acute Variables

Whether you are a REP’s Level 2 Gym Instructor or a REP’s Level 3 Personal Trainer you are
required to prescribe safe and effective exercise through planning. A group exercise instructor
again completes programmes for classes this time with a wide range of progressions and
regressions.
When designing a Suspension training programme we must be aware that these programmes
supplement other programmes and should not be prescribed exclusively neglecting other
modes of training.
Below is a list of variables that can be adjusted to provide progression and regression.
Sets
Adding an additional set of repetitions to a programme is deemed as progression. Therefore

removing a set can be deemed as a regression.

Repetitions
Adding repetitions to an exercise is one way of offering progression to the exercise. Reducing
the repetition range is a way of offering regression. We must always consider the strength
continuum when deciding upon a repetition range as adaptations without research may train
clients away from their goals rather than towards them.
Rest
Reducing rest periods between sets is a way of offering progression to clients. Increasing the
amount of rest time between sets is a way of regressing the workout. Again it is essential for
the instructor to consider rest periods ensuring they abide by the strength continuum rest
periods.
Tempo
Decreasing the tempo of both concentric and eccentric contractions is an excellent way of
progressing exercise using a suspension system. Whilst reducing the tempo is a way of offering
regression to an exercise we must be sure not to use too much momentum neglecting body
position.
Base of Support
Manipulating the base of support can have a huge effect on exercise intensity. This can be used
as a quick way of offering progression and regressions when using suspension systems. The
wider the base of support the easier an exercise is. We can reduce the base of support and
incorporate stability equipment such as stability discs and voodoo boards to increase the
function of stabilisers in the body. We can also change the centre of gravity by exploring lever
positions.

Intensity
When using suspension systems performers are restricted when altering the load or intensity
using conventional methods (obtaining a heavier weight) instead the performer manipulates
the vector resistance. By vector resistance means, the steeper the angle the heavier the load
(Steep angles means the straps are closer to the anchor point). Changing the vector resistance
affects the following in terms of an exercise or movement:
Beginner Vector Resistance Intermediate Vector Resistance
 The Body Print (Body position)

 The Body length and the placement of the centre of gravity not the centre of mass
 The Mass which in this case refers to the overall load
We can add to the intensity in a conventional way combining other equipment such as
dumbbells and kettlebells. This also adds to the complexity of the movement or exercise.

C h ap ter 3
Suspension Training
Programming for
In this chapter:
 Training Approaches
 Suspension Training programme variables
 Programming variables
 Client screening
 Example programme cards

Training Approach
Training approaches such as pre-exhaust, Berger’s, Delorme and Watkins, Pyramids as well as
other training approaches can be incorporated into an exercise sequence to add or reduce
intensity.
Suspension Training Safety Considerations Client Screening:
 Before prescribing a suspension training programme the instructor should complete a

Par-q and exercise history form to ensure that the client is suitable for the programme.
 Ensure that the correct technique and tempo of an exercise is adhered to.
 Ensure that the suspension system does not become slack during an exercise.
 For isolated movements start in the finish position to ensure the client can return to the
start position and use a staggered foot stance.
 Maintain neutral alignment throughout exercises.
 Ensure the surface is dry and the client is wearing the appropriate training attire.
 If using a door anchor ensure the door doesn’t open in the same direction as the pull or
push of the exercise.
 If using a door anchor ensure the door is signed clearly.
 Always weight test prior to performing an exercise.
Suspension Training Programme Examples:
Following an appropriate warm up the following Circuit could be used for a

beginner!
Name of Number of Tempo Rest Training

Exercise Repetitions Approach
Chest Press 8-12 2:2 30 seconds Circuit
Wide Row 8-12 2:2 30 seconds Circuit
Squat 8-12 2:2 30 seconds Circuit
Shoulder Press 8-12 2:2 30 seconds Circuit
Lat Pull-down 8-12 2:2 30 seconds Circuit
Total Number of 1-2 sets performed twice a week
Sets

Following an appropriate warm up the following intermediate programme could be used. The
programme below is biased towards endurance training.

Chest Press 15 2:3 0 seconds Circuit
Wide Row 15 2:3 0 seconds Circuit
Squat 15 2:3 0 seconds Circuit
Shoulder Press 15 2:3 0 seconds Circuit
Lat Pull-down 15 2:3 0 seconds Circuit
Total Number of 2-3 Sets performed 2-3 days a week.
Sets
Following an appropriate warm up the following advanced programme could be used. The
programme below is biased towards strength training.

Chest Press feet 5 1:5 1 Minute Circuit
and hands
suspended all 3
planes
Wide Row feet 5 1:5 1 Minute Circuit
and hands
suspended all 3
planes
Jumping Single 5 1:5 1 Minute Circuit
leg Squats
Shoulder Press 5 1:5 1 Minute Circuit
Lat Pull-down 5 1:5 1 Minute Circuit
Pike 5 1:5 1 Minute Circuit
Single Leg Bridge 5 1:5 1 Minute Circuit
Total Number of 4-6 Sets performed 3 times a week supplemented by other strength training
Sets workouts!

C h ap ter 4
Upper Body Suspension

Training Exercises
In this chapter:
 Upper body exercises

Suspension Chest Press

Preparation :
 Adjust suspension system to fully extended position.

 Stand facing away from suspension System with pronated grip on handles.
 Extend arms out in front of body at chest height & slightly wider than shoulders.
 Lean forward putting weight onto system.
 Keep entire body aligned. (lift, abduct, or extend one leg off ground in advanced
progressions)
Movement :
 Keep hands anchored in position and lower chest toward hands, (similar to pushup).
 Focus on alignment and control.
 Do not exceed a depth where handles are even with chest
Notes:

Narrow Row
Preparation :
 Position suspension system so that it is fully retracted.

 Stand facing suspension system with a narrow hammer grip on handles
 Extend arms out in front of body at chest height.
 Lean back and allow upper back to round forward slightly.
 Keep entire body aligned.
Movement :
 Begin motion by “squeezing” shoulder blades together.

 Pull chest to handles by drawing elbows to out to side so 45 degree angle exists at
shoulder. Pause at top of movement.
 Keep body aligned throughout motion and wrists in neutral position.
 Do not throw hips upward to assist exercise.
 Lower slowly to "start" position.
Notes:

Shoulder Press
Preparation :

 Stand facing away from suspension system with bent knees
 Pivot through the hips to ensure line of pull is in line with spine.
 Start with your knuckles in line with ears.
 Keep good alignment throughout and distribute the weight in the mid foot.
Movement :
 Keeping core engaged push through your shoulders allowing your body weight to come
backwards.
 Avoid locking out the elbow when in extension
 Aim to keep neutral alignment throughout and avoid using momentum.
Notes:

Lat Pull-down
Preparation :

 Stand facing the suspension system with bent knees
 Pivot through the hips to ensure line of pull is in line with spine.
 Start with your arms fully extended
 Depress the shoulders and engage core
Movement :
 Keeping core engaged pull elbows towards waist squeezing through the shoulder
blades.
 Avoid locking out the elbow when in extension
 Aim to keep forearm in line with the elbow joint throughout.
 As you squeeze through your shoulder blades allow your body weight to move forwards.
 As you return to the start position allow your weight to drop back onto your heels.
 Aim to keep neutral alignment throughout and avoid using momentum.
Notes:

Wide Row
Preparation :

 Stand facing suspension system with a wide pronated grip on handles
 Extend arms out in front of body at chest height.
 Lean back and allow upper back to round forward slightly.
 Keep entire body aligned.
Movement :
 Begin motion by “squeezing” shoulder blades together.

 Pull chest to handles by drawing knuckles towards shoulders aiming to keep your wrist
in line with your elbow joint.
 Keep body aligned throughout motion and wrists in neutral position.
 Do not throw hips upward to assist exercise.
 Lower slowly to "start" position.
Notes:

Suspended Push-up
Preparation :

 Place feet into feet straps in prone position
 Start with the straps close to the anchor before progressing.
 Adopting neutral alignment push body weight into the air with extended arms.
Movement :
 Keeping the core engaged throughout

 Lower body towards floor leading with the chest.
 Aiming for a 90 degree bend at the elbow joint.
 Push your body back to the start position finishing with a soft elbow position
Notes:

Chest Fly
Preparation :

 Stand hips width apart adopting an appropriate stance. (facing away from system)
 Start in the finish position with wide arms with a small bend in the elbow, elbows should
be facing away from your body.
 Keep core engaged throughout with neutral alignment
Movement :

 Maintaining soft elbows
 Bring arms towards mid line of the body in a clapping action ensuring palms finish at
chest height.
 Ensure wrist remain neutral throughout the exercise
Notes:

Reverse Fly
Preparation :

 Stand hips width apart adopting an appropriate stance. (facing the system)
 Start with arms in front of body hammer hand grip.
Movement :

 Squeeze through shoulder blades bringing the arms in line with your body.
 Avoid using momentum from the hips.
Notes:

Bicep Curl
Preparation :
 Position suspension system so that it is fully retracted. (facing the system)

 Supine hand grip at shoulder height
 Wrist and elbow in line with shoulders
 Neutral wrist and spine position
 Select an appropriate vector resistance
Movement :

 Ensure elbows remain at shoulder height
 Bend elbows bringing knuckles towards your ears.
 Avoiding using hip momentum slowly lower body back to the start position
Notes:

Tricep Extension
Preparation :
 Position suspension system so that it is fully retracted. (facing away from the system)
 Pronated or 45 degree hand grip at shoulder height
 Wrist and elbow in line with shoulders
 Neutral wrist and spine position
 Select an appropriate vector resistance
Movement :

 Ensure elbows remain at shoulder height
 Bend elbows bringing knuckles towards your ears.
 Avoiding using hip momentum as your extend the arms and raise your body back to the
start position
 To regress the exercise try a kneeling start position or staggered stance
Notes:

High Y Rear deltoids

Preparation :

 Stand hips width apart adopting an appropriate stance. (facing the system)
 Start in the finish position with high and wide arms with a small bend in the elbow,
elbows should be facing away from your body. Hands in a prone position
Movement :

 Maintaining soft elbows
 Bring arms towards mid line of the body finishing in with a prone hand position at
shoulder height. Allow body to move towards the floor with neutral alignment.
 Squeeze through the shoulder blades as you return to the start position
 It is essential that the correct vector resistance is selected to avoid stressing the lumbar
area of the back.
Notes:

C h ap ter 5
Upper Body Suspension

Training Exercises
In this chapter:
 Lower Body Exercises

Squat
Preparation :

 Stand facing suspension system with arms soft, feet hips to shoulder width apart with
good alignment.
Movement :
 Allow your arms to straighten as you bend ankle, knee and hip joint to 90 degrees.
(Keep the weight in your heels)
 Ensure your back is parallel to your shins
 As you return to the start position allow the weight to move back to the mid foot
position and allow the elbows to soften once more.
Notes:

Single Leg Squat

Preparation :

 Stand facing suspension system with arms soft, feet hips to shoulder width apart with
good alignment.
Movement :
 Lift one leg in an extended position

 Allow your arms to straighten as you bend ankle, knee and hip joint to 90 degrees.
(Keep the weight in your heels)
 Ensure your back is parallel to your shins
 As you return to the start position allow the weight to move back to the mid foot
position and allow the elbows to soften once more.
Notes:

Suspended Lunge
Preparation :

 Stand facing away from the suspension system with arms soft, feet hips to shoulder
width apart with good alignment.
 Place one foot into foot strap
Movement :
 Walk forwards to create tension on straps.

 Keeping chest up with chin parallel to the floor, core engaged
 Bend ankle, knee and hip joint to 90 degrees
 Allowing your weight to move towards the heel on the non-suspended leg.
 Aim to keep back parallel to your shins throughout.
 Under control return to the start position
Notes:

Suspended Hamstring Curl

Preparation :

 Lie in a supine position
 Place heels into foot straps
 Lift hips off ground by 10 cm.
 Keeping shoulders retracted hands at 45 degrees core engaged.
Movement :
 With neutral alignment and under control bring heels towards buttocks.
 Ensure client is maintaining a neutral position throughout.
 To regress try using one leg
 To progress add in hip extension
Notes:

Ice Skater
Preparation :
 Position suspension system so that it is fully retracted. (Face the system)

 Hands at shoulder height adopting hammer hand grip
 Core engaged throughout
Movement :
 With neutral alignment and under control move across to the side on one leg softening
the knee on landing weight distributed towards the heel.
 Allow your other leg to rotate across your body shin parallel to the ground.
 To regress reduce range of movement on non working leg.
Notes:

C h ap ter 6
Suspension Training
In this chapter:
Core Exercises
 Core Exercises

Plank
Preparation :

 Lie in a prone position
 Place feet into feet straps
 Pushing bodyweight up through your arms
Movement :
 With neutral alignment squeezing shoulder blades back and down

 Squeeze buttocks and engage all core muscles
 As you hold this isometric contraction remember to breathe
 When form or alignment is lost safely return to the ground by lowering one leg at a time
Notes:

Side Plank
Preparation :

 Lie sideways on the floor
 Pushing bodyweight up through one elbow that is fixed to the ground directly below
your shoulder. Align your body.
Movement :

 Squeeze buttocks and engage all core muscles
 As you hold this isometric contraction remember to breathe
 When form or alignment is lost safely return to the ground by lowering one leg at a time
 To progress extend the arm and add a rotational touchdown.
Notes:

Suspended Abdominal Crunch/Full sit up

Preparation :

 Engage core and place tongue at the top of your mouth.
Movement :

 Peel vertebrae away from the floor one by one.
 For beginners aim to keep lower back on the floor.
 For more advanced clients who have the flexibility take the elbows over the knees
finishing in a full sit up position.
 To progress the exercises move the levers towards and above your head.
Notes:

Suspended Straight leg V crunch

 Push bodyweight into the air hips in a neutral position
Movement :

 Using core muscles drive your hips back through the gap in your arms.
 Ensure the movement is smooth and controlled as you return to the start position.
Notes:

Suspended Mountain Climbers

 Rotate body into a Supine position
Movement :

 Using core muscles drive one knee towards your hip in a controlled movement.
 Alternate legs as you return to the start position
 Avoid changes in hip and lower back alignment
 Squeeze the gluteals as legs are extended.
Notes:

Suspended Pike

 Rotate body into a Supine position
Movement :

 Using core muscles drive bottom towards the sky folding the body in half.
 .It is essential that the client has strong core muscles to lower under control to the start
position maintaining neutral alignment.
 To progress add a shoulder press at finish position.
Notes:

Suspended Oblique Crunch
Preparation :

 Bring one knee towards hips
Movement :

 Peel vertebrae away from the floor one by one.
 Keeping the elbows wide throughout and leading with the chest
 Take the elbow towards the bent knee keeping the lower back in contact with the
ground
Notes:

High Woodchop
Preparation :
 Position suspension system so that it is fully retracted. (Face the system)

 Using one handle
 Place lead hand on the handle first then lock other hand over the top of lead hand
 Keep core engaged and hands at shoulder height
Movement :
 With neutral alignment

 Rotate your arms in a high chopping action
 Allow your head to follow your hands
 Pivot through your back off side leg.
 Under control return to the start position.
Notes:

Suspension Training Instructor- Continuous Observation Checklist

Learner name: Assessor name: Date:
Course Venue:
Upper body Lower body

Core Suspension
Suspension Suspension
Exercise Name:
Exercise Name: Exercise Name:
Teaching. The learner      
T1. Demonstrated safe set up of anchor system
T2. . Demonstrated weight safety check
T3. Gave explanations and/or demonstrations that

were technically correct
T4. Communicated as appropriate to participant

needs and the environment
T5. Adopted appropriate positions to observe

participant and respond to their needs
T6. Checked that the participant can perform the

exercises as instructed
T7. Provided feedback and instructing points that

were timely, clear and motivational
T8. Adapted exercises with suitable progressions

and/or regressions according to participants needs
T9. Monitored the safety and intensity of exercise
T10. Worked within the agreed timescales for the

session
Final Result: Pass Refer
Assessor Feedback:

Assessor Signature: Candidate Signature:
National occupational standards skills active:
The following standards will be met during the course:

 A335
 C22.1
 C316
 D451
 D452
References
Allied Dunbar Fitness survey (1992) Summary Report. Activity and Health research London:
Sports Council and Health Authority
Bibliography
Resources
Essentials of strength training and conditioning by Thomas R. Baechle, Roger W. Earle published
by Human Kinetics 2008
TRX Manual 2005 Fitness Anywhere LTD.
(ACSM Resources for the Personal Trainer 2006) Lippinkot Williams and Williams Publisher
ACSM Group
Functional training for Sports Boyle published by Human kinetics 2004
VIPR Training Manual Fitness Professionals Michol Dacourt and VIPR LLC, 2009
Kettlebell Training Academy Level 1 Manual written by Ramon English published by Kettlebell
Training Academy Ltd 2008..
Richardson, C et al (1999) Therapeutic exercise for spinal segmental stabilisation in low back
pain. Edinburgh: Churchill Livingstone.
Seyle, H. (1956) The stress of life. New York: McGraw-Hill.

McGill, S. (2002) Low back pain disorders: Evidence-based prevention and rehabilitation.
Champaign, IL: Human Kinetics.
Copy Right free images used.

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This manual is written using current research referring to awarding body

1 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Copyright Discovery Learning 2011

Suspension Training Instructor

3-4. Contents Page

Chapter 1 Origins and Benefits of Suspension Training

7. Origins of suspension training

7. Benefits of suspension training (Core Activation)

10. Benefits of suspension training (Posterior Chain)

12. Benefits of suspension training (Centre of Gravity)

13. Benefits of suspension training (Kinetic Chains/Functional Training/multi-planar exercises)

Chapter 2 Health & Safety

15. Suspension training Health & Safety with equipment set up

16. Suspension training Health & Safety with equipment set up

17. Suspension training Health & Safety with equipment set up

18. Programming with Acute Variables

Chapter 3 Programming for Suspension Training

22. Suspension training programme variables

22. Programming variables

23. Example programme cards

23. Example programme cards

Chapter 4 Suspension Training Upper body exercises

25-35. Upper body exercises

Chapter 5 Suspension Training Lower body exercises

37-41. Lower body exercises

Chapter 6 Suspension Training Core exercises

43-50. Core Exercises

54. Workbook assessment record

55. Continuous Observation Checklist (Practical)

56. Learner Achievement Record

57. National occupational standards

3 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Welcome to Discovery Learning

Staff Contact Details

Contact Responsibilities e-mail

Administration Course bookings/ Finance admin@discovery.uk.com

Student Support Support for all students student-support@discovery.uk.com

Student Contact details

4 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Where to go for help and advice

Discovery Learning Policies and Procedures

Special Learning Considerations (adjustments)

5 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Suspension Training Instructor

 Set up the equipment following manufacturers guidelines

Origins and Benefits of Suspension Training

6 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

 Benefits of Suspension Training including:

 kinetic chains/functional training/multi-

7 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Suspension Training (The Origins)

Suspension Training (The Benefits)

 TVA Transverse Abdominis

Transverse Abdominis Quadratus Lumborum Multifidus

9 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Spinalis Diaphragm Pelvic Floor

10 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

11 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Suspension Training (The Benefits continued...)

12 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Kinetic Chains (Open and Closed)

14 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com