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Full-Body Training Manual: Create Over 2400 Custom Workout Combinations
Full-Body Training Manual: Create Over 2400 Custom Workout Combinations
FULL-BODY
TRAINING
MANUAL
To learn more about functional fitness and how it can help you
reach your fitness goals, visit www.lifelineusa.com.
Note: To avoid injury, be sure to gradually build your way up to more challenging
angles, widths and stances. It’s a good idea to use a spotter and pay
attention to your body. Only perform movements and exercises that you can
successfully complete using proper technique and body alignment.
WARNING
ALWAYS read ALL instructions and warnings completely
and seek help if you do not understand their contents.
Failure to do so could result in INJURY or DEATH!
It is the responsibility of the user to read and follow
all instructions and warnings.
This training equipment is NOT A TOY.
1. ALWAYS keep equipment away from children.
2. ALWAYS consult with a physician before performing any physical activity.
3. NEVER exceed 300 lbs of force on a single handle (600 lbs total).
4. ALWAYS examine all parts before each use and look for tears, cracks,
chips, discoloration, fraying or any other unusual signs of damage or wear.
5. ALWAYS replace damaged parts immediately before additional use or keep
the equipment out of use.
6. NEVER use damaged equipment or parts.
7. ALWAYS wear appropriate clothing and shoes when using equipment.
8. ALWAYS ensure equipment anchor points are secure and will not damage
equipment.
9. DO NOT use anchor points that are rough, or that will cut or damage the
equipment.
10. ALWAYS use equipment anchor points that can SAFELY HOLD 3x the peak
force exerted during equipment use.
11. ALWAYS lock doors when they are being used as anchor points.
12. ALWAYS place door anchors on hinged side of door and test hold with
strong, direct pulling.
13. NEVER release or adjust fitness equipment when under tension or in use.
14. ALWAYS warm up and stretch before using equipment.
15. ALWAYS drink plenty of fluids before, during and after exercising.
16. ALWAYS use a spotter and crashpad when performing hanging exercises.
17. ALWAYS breathe naturally and exercise using controlled, deliberate
movements.
18. NEVER place any part of equipment around neck.
19. ALWAYS use equipment only as directed.
20. BEFORE you begin equipment use, imitate exercises WITHOUT equipment
until you are able to perform movements with confidence.
21. Lifeline International, Inc. assumes no liability for accidents or
damage that may occur with the use of Lifeline products.
HOW TO ORGANIZE Workout Sequences:
A complete full-body workout should combine pulling, pushing,
core and leg exercises. Flip through the following pages and
choose one movement sequence from each category, for example,
Pulling - Level 1, Pushing - Level 3, Core - Level 5, and Leg - Level 2.
PUSHING
Exercises
CORE
Exercises
LEG
Exercises
Level 1 - Pulling Focus
60 to 90 DEGREE PULLUPS
Lower yourself into the starting position as pictured
PULL
maintaining a straight line from the top of your head to
your hips.
Slowly pull yourself up so that hands are just outside and
above your chest. Focus on maintaining upper body
alignment, and return to the starting position.
Increase the difficulty by increasing the strap length or
stepping towards the anchor point(s).
PUSH
Stand as pictured, feet shoulder width apart and forming a
straight line from your heels to your head, and keeping your
chest out.
Drop into a pushup, as pictured, keeping your fists far
enough out from your chest to keep your forearms square
with your upper arms. Push back to the starting position.
Increase the difficulty by increasing the strap length or
stepping towards the anchor point(s).
PULL
Adjust the handles so that when you lower yourself, your
buttocks remains above your heels. Stand as close to, or
under the attachment point(s) as possible.
Begin by using your weaker arm and match the reps and
leg assistance you use on your stronger arm. Balanced,
equal strength in both arms is the goal.
Pull yourself up using as little leg assistance as possible
so that your fist is just below your shoulder.
PUSH
Do NOT attempt to use deeper angles until you are able to
do 10 reps with good technique and body alignment.
Get into the pushup position as pictured, focusing on
forming a straight line from your heels to the top of your
head. Slowly spread your arms out until you form a cross
with elbows slightly bent.
Increase the difficulty by stepping away from the anchor
point(s).
PULL
Drop into the starting position as pictured, focusing on
maintaining a straight line from your buttocks to your head.
Pull yourself up, finishing with your fists slightly below your
chest using as little leg assistance as possible. Slowly
lower yourself back into the starting position.
Increase the difficulty by moving towards or under the
anchor point, or by lengthening the straps.
PUSH
Drop into the starting position as pictured, focusing on
maintaining a straight line from your heels to the top of
your head.
Push up to the second position using your weaker arm
first, as pictured. Alternate arms while maintaining your
alignment. Do the same number of reps on both arms.
Increase the difficulty by moving towards or under the
anchor point, or by lengthening the straps.
PULL
Get into the starting position as pictured, also described
in “Pulling Sequence 3”.
Pull yourself up reaching out with your stronger arm
outstretched and weaker arm in, as pictured. Use as little
leg assistance as possible and alternate the same
number of reps with both arms.
Increase the difficulty by moving towards the anchor
point(s) or lengthening the straps.
PUSH
Get into the down, pushup position as pictured, without
touching your chest or stomach to the floor. Focus on
maintaining a straight line from your heels to your head.
In one movement, slowly pushup and bring your knees in
towards your elbows as far as possible. Slowly return to
the starting position.
Increase difficulty by moving away from anchor point(s).
PULL
It is recommended to use a spotter, and a mat placed
beneath you for this movement. Get into the starting
position as pictured.
Keep your back straight as you pull yourself up so your
forearms and biceps are square, and slowly lower
yourself back to the starting position.
PUSH
Get into the starting position as pictured, keeping your
chest and shoulders out, or “proud” and head extended.
Slowly lower yourself into a dip, without letting your
elbows come above your shoulders. If you need some
assistance, gently touch your toes to the ground.
Increase the difficulty by bringing your legs forward and
straightening them in front of you.
PULL
Get into the starting position as pictured. Focus on forming
a straight line from your knees to the top of your head with
feet shoulder width apart.
Curl yourself into the second position as pictured, using as
little leg assistance as possible. Slowly lower yourself into
the starting position.
Increase the difficulty by moving towards the anchor
point(s) or by lengthening the straps.
PUSH
Get into the starting position as pictured, forming a straight
line from your heels to your head, and with arms
outstretched in front of you.
Maintain body alignment as you drop into the second
position; bring your fists just behind your head. Extend
your arms back to the starting position.
Increase the difficulty by moving towards the anchor
point(s) or by lengthening the straps.
PULL
Get into the starting position as pictured, facing the anchor
point(s).
In a single, fast movement, pull yourself up and drive your
fists down to arrive at the second position as pictured.
Slowly lower yourself back into the starting position. Use
as little leg assistance as possible.
PUSH
It is a good idea to use a spotter for this movement to
support your chest and thighs. Go from a dip position to
the L-Seat position as pictured.
Slowly bring your legs back behind you and then rotate
your upper body forward as pictured. Transition slowly.
Lift your torso and head to return to the starting position.