terus u.t.s manual
DESCRIPTION
The TERUS U.T.S (Utility Training System) is a piece of modular fitness training equipment. It has been specifically developed and designed to be a comprehensive and unique fitness training system that is robust and heavy duty enough to provide many hours of training use.TRANSCRIPT
© TERUS PRODUCTS 2012
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TERUS U T S Utility Training
System WWW.TERUSGEAR.COM
© TERUS PRODUCTS 2012
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Introduction
The TERUS U.T.S (Utility Training System) is a piece of modular fitness training
equipment. It has been specifically developed and designed to be a comprehensive
and unique fitness training system that is robust and heavy duty enough to provide
many hours of training use. Its manufacture and design has been carefully and
systematically researched to ensure the finished product is of the highest quality and
optimum functionality. The design of the system enables the user to combine several
different modes of training into one single session as well as providing a sports
backpack that can be used for a variety of outdoor pursuits or sports.
If you have already established a regular exercise habit and consider yourself to be a
seasoned exerciser, an athlete or a fitness training professional the TERUS U.T.S
will provide you with a portable, multifunction device that will offer you an effective
exercise choice.
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TERUS U.T.S Utility Training System
Instructions for use
The TERUS U.T.S has several different components that can be utilised
either individually or in conjunction with each other. The main system
comprises of several key pieces;
1) The main outer bag specifically designed with handles that can be used for
static weight training style exercises, functional or plyometric training. The
main bag also has a small internal pocket.
2) The removable inner sand bag.
3) The removable yoke/shoulder strap section that can be used as a
suspension training system; yoke and shoulder straps for the bag when in
rucksack mode or a chest harness for drag/sprint/resistance training.
4) The removable handle set.
Other pieces include the lock strap and four square quick release clips
referred to as ‘maillons’.
Please take some time to study your TERUS U.T.S when initially taken out of
the packing.
On packing the yoke was attached to the main bag by way of the secure
velcro interlocking system and the use of the 4 square maillons. All points
where the yoke meets the main bag are secured by the use of these square
threaded sleeve locking clips and they offer 150kg safe working load with a
breaking load of 750kg. Two are used to secure the yoke at the upper
attachment loops and two are used to secure the shoulder straps at the
bottom attachment loops of the main outer bag. Two stainless steel friction
ladder-lock buckles situated on the shoulder strap sections of the yoke are
used to tension up the webbing system to ensure the load is taken by the
correct sections of the yoke and the upper attachment loops on the main bag.
The velcro is used to keep the yoke pad in the correct position and is not
subjected to any significant load when the bag in actually in place on the back
when in rucksack mode. The two stainless steel sliding cam buckles located
on the end of each yoke arm have a breaking load of 499kg.
Please review the video clip section on the website for a visual
demonstration with commentary on the functions and uses of the system
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Fig. 1 Yoke attachment – not under tension
Fig. 2 Yoke attachment – tensioned
Fig. 1 shows the yoke
section attached to the
main bag with the two
maillons inter-
connecting with the two
upper attachment
loops. Note in this
picture the yoke has not
been tensioned.
Fig. 2 shows the yoke
section attached to the
main bag with the two
maillons inter-
connecting with the two
upper attachment
loops. Note in this
picture the yoke has
now been fully
tensioned on to the
main bag.
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Fig. 3
The separate inner sandbag is specifically designed to be removed from the
main outer bag when not required. To keep the sand from escaping all the
sewn seams are taped and the sandbag has a roll down top with a triple
intermeshing velcro seal (some extremely fine grains may work their way
through the stitching but this will not usually present a problem). The sand bag
has been designed to be long enough to enable the sand to be dispersed
along the entire length when not in situ within the main bag. This will make the
fitting of the sandbag back into the main bag a relatively simple and quick
process.
You will of course have to provide your own sand, which is easily available
from various building and construction retail outlets. If you use sand obtained
from a beach or other natural feature please ensure you have permission to
do so and ensure the sand is free from small stones or rocks which could
damage the bag.
Please make sure you are conversant with the use of the lock strap and the
associated sliding friction buckle before you use the yoke in the suspension
training mode; it is important that the webbing of the lock strap be threaded
through in the correct way to ensure the sliding cam section of the buckle
works correctly to lock the strap in place.
Fig. 3 shows the yoke
section attached to one
of the bottom
attachment loops. Note
the orientation of the
maillon so the short
sides of the maillon fit
the 25mm webbing
loops correctly.
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Please also ensure that the threaded sleeve section of the maillon is screwed
fully shut before subjecting the link to load. If the sleeve becomes stuck then a
small spanner or adjustable spanner can be used to free it (although this is an
unlikely occurrence).
The two handles that come with the kit have been designed to be used in
conjunction with the yoke when it is being used in suspension training mode.
In addition the handles have a extendable loop section with can be loosened
off so it can be used as a foot stirrup. This will enable you to use the
suspension training system to perform a variety of exercises in addition to
upper body pulling and pushing exercises.
Accessory pack
If you purchased the accessory pack then this will enable you to optimise the
functional use of the system. The accessory pack contains:
1) The ‘double grip’ single handle and padded protective door cover.
2) Two multi loop utility straps.
3) One additional maillon.
Fig. 4 Accessory pack contents
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1. Rucksack mode
When the shoulder yoke section is correctly fitted to the main bag it can be
used as a sports/utility rucksack. The slim design of the main bag make it
ideal for mountain biking, running or just using as a day sack.
When in rucksack mode the bag can also be used in conjunction with the
removable sandbag to offer specific resistance for running, walking or static
exercises.
Fig. 1 Rucksack view front
Fig. 2 Rucksack view rear
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2. Resistance bag mode
The outer skin of the main bag and the removable sandbag are manufactured
from extremely tough PVC, which has an extremely high resistance to shear
and tearing type loads. The material also has a high level of abrasion
resistance if used on appropriate surfaces. Be careful not use the bag on
concrete or rough brick surfaces as this will abrade the bag and potentially
damage it. Smooth gym floors, matted areas or grass is the most suitable
surface on which to use the bag for throwing exercises. With the yoke
removed and all maillons removed from their connection loops the main outer
bag then can be fitted with the sand bag. The sandbag can be loaded with
sand up to 25kg, which is more than enough weight for an experienced
exerciser to train effectively with.
Fig. 3 Resistance bag mode being used for a Bicep Curl
Suggested sand load amounts;
1) 5kg > 10kg Male/Female New/Novice Exerciser
2) 10kg > 15kg Male/Female Regular Exerciser
3) 15kg > 20kg Male Regular Exerciser/Female Athlete
4) 20kg > 25kg Male Regular Trainer/ Athlete
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Sandbag removal
To remove the sand bag from the main bag attach the bottom sections of the
yoke straps to the correct bottom loops on the main bag and stand on these
with the main bag upright, this will secure the bag to the floor as you pull the
sand bag out. Depending on how much sand you have in the bag this may be
relatively easy or require a bit of effort.
Fig. 4 Sandbag removal
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Sandbag replacement
When fitting the sandbag ensure you have the correct amount of sand in the
bag and then ensure the velcro closure at the top of the bag is secure, do not
roll down the sand bag at this stage. Fitting it into the main bag is as follows:
1) Disperse the sand along the entire length of the sandbag.
2) Lay the outer bag on the floor, ensure the velcro patch is uppermost and
not in contact with the ground.
3) Ensure the inner shroud section of the outer bag is fully extended.
4) Kneel over the main bag and feed the sand bag into the main bag until
approx 1/4 of the length of the sand bag is inside the main bag.
5) Grip the main bag by the inner shroud section and lift the bag up using one
of your lower legs to help stabilize the bag as you lift it vertically.
6) Shake the bag (still being held by the inner shroud section) and the sand
bag should drop into position inside the main bag.
7) Tamp down the main bag so the sand is firmly positioned in the bottom
section of the bag.
8) Roll down the sand bag until it is just inside the main bag (not the inner
shroud section) and secure with the triple lock velcro section.
9) Close the inner shroud and fold it down into the main bag and close the
main flap of the outer bag.
10) The main bag is now ready to use as a resistance bag.
Fig. 5 Sandbag replacement
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3. Suspension training mode
The yoke, when removed from the main bag, can be used in conjunction with
the lock strap and the two handle attachments as an extremely effective and
functional suspension training system. This type of training has become
increasingly popular over the last few years as it offers an effective method of
training due to its versatility, portability and potential training effect.
Fig. 6
To use the suspension training system;
1. Ensure to locate and secure the lock strap to a fixed point that is capable
of taking your weight and subsequent load you will place upon it.
2. Ensure the lock strap is threaded through the sliding cam buckle correctly
and attach one of the maillons.
3. Attach the central loop located at the bottom of the central padded section
of the yoke to the maillon already in position on the lock strap, ensure you
then screw the sleeve of the maillon into a fully closed position.
Fig. 6 Shows the yoke
section detached from
the main bag and with
the two single handles
attached. In this
configuration the yoke
can be used as a
suspension training
system when
suspended from a
suitable fixed point.
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4. Attach each handle to the end of each of the shoulder straps with a maillon
- again ensure each sleeve is screwed fully closed. The length of the two
handle straps can be adjusted using the two sliding cam buckles.
5. Ensure that both handles are level and both sliding cam buckles are fully
engaged before you begin exercising. If you use the foot stirrup feature on the
handles use the double taped section of each stirrup to ensure it is level and
equally positioned. Extra length can be achieved on each of the handles if you
have the two multi looped utility straps.
Fig. 7 Suspension Training mode being used for a chest fly
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The ‘double grip’ handle that comes with the accessory pack can be used as a
single handle for two handed exercises in conjunction with a looped utility
strap and also as a locking mechanism for using the suspension training
system with a door. The padded section (used to prevent damage to the top of
the door) is held in position on the ‘double grip’ with the two elastic lengths:
1. Locate the ‘double grip’ handle piece centrally over the top of the door with
the webbing section(s) hanging down, ensure that the ‘double grip’ handle
piece is placed over the correct side of the door so when load is placed on the
door the door is pulled into door frame, this will ensure the load is placed
evenly around the door frame. If the ‘double grip’ handle piece is placed on
the other side of the door the door lock will then be the focus of maximum
load.
2. When satisfied the ‘double grip’ handle piece is correctly located with the
padded section in place attach the top central loop of the yoke to the loop on
the webbing section of the ‘double grip’ handle piece with a maillon.
3. Ensure the maillon sleeve is screwed completely closed.
4. Ensure the door is strong enough to take the load you will place upon it
when using the suspension training system.
Fig. 8
Fig. 9
Fig. 8 Shows the double
grip and the door pad in situ
above a door – note how the
door will be pulled in to the
frame when load is applied
to the double handle when
used as an anchor point for
suspension training.
Fig. 9 Shows the looped
end of the handle section of
the double grip hanging
down ready to be fitted to the
central loop of the shoulder
yoke section for suspension
training. The door has now
been pulled shut and
secured.
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5. Strike pad mode
If training with a partner the outer bag can also be used as a strike pad. To
enable this function pack the main bag (with the yoke removed) with 2 - 3
pillows, ensure the bag is held securely and tight to the body using the upper
and lower double handles. Alternatively the sandbag can remain in situ, this is
useful if both parties are working out as once the striking phase is finished the
bag holder can then use the bag to exercise, these roles can then be
reversed.
Fig. 10 & 10.1 Strike training using the main bag as a pad
Fig. 10.1
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6. Drag harness mode
The yoke can also be used as a chest harness which can then be used to
attach a line to a suitable object such as a weighted tyre, a specific drag
training sled or a running drag parachute. To enable this function remove the
yoke from the main bag and attach a maillon to each of the loops located
either side of the bottom central loop on the padded section then attach the
two ends of the shoulder straps to the two maillons. Attach the drag line with
another of the maillons to the central loop. Ensure that the all the maillons are
screwed fully closed. Then place the yoke/shoulder straps over the head as if
putting on a jacket and adjust the chest strap into position, the chest strap
needs to be reasonably snug but not overly tight. If you have the accessory
pack then the two multi loop utility straps can be linked together with a maillon
and then used as a drag line. The ‘double grip’ handle attachment can be
used for partner drag training as this can be attached to the end of the drag
line with an additional maillon.
Fig. 11 Drag harness mode – front view
Fig. 11.1 Drag harness mode – rear view
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Fig. 12 & 12.1 Shows the shoulder yoke in drag harness mode in action.
Fig. 12.1
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List of exercises (not exhaustive)
Suspension training system
1) Suspension Pull
2) Suspension Press
3) Single Alt Arm Suspension Pull
4) Chest Fly
5) Reverse Fly
6) Bicep Curl/Reverse Curl
7) Tricep Extension
8) Straight Arm Pullover
9) Single leg squat
10) Single leg power squat
11) Suspension Press Up
12) Reverse Abdominal Curl
13) Angled Squat
14) Angled Power Squat
15) Single Arm Extension/Curl
Resistance bag mode – static exercises
1) Bicep curl/Reverse Curl
2) Tricep extension
3) Push Press
4) Upright Row
5) Extending Upright Row
6) Bent Over Row
7) Single Arm Row
8) Back Squat
9) Forward/Rear Lunge
10) Romanian Dead Lift
11) Straight Arm Forward Raise
12) Single Leg Balance Squat
13) Lying Chest Press
14) Lying Pullover
15) Side Lunge
Resistance bag mode – plyometric/dynamic exercises
1) Jump Squat
2) Suspension Clean Into Front Squat
3) Vertical Power Throw
4) Vertical Power Throw Into Floor Slam
5) Floor Slam
6) Power Push Press
7) Rear Trebuchet
8) Side Trebuchet
9) Forward Power Throw
10) Forward Chest Throw
11) Lunge Walk
12) Kneeling Side Slam
13) Kneeling Rear Throw
14) Kneeling Forward Throw
15) Wall Slam
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Exercising intelligently...
The object of undertaking any exercise regime is essentially to increase your
physical capacity or to increase your health index. The type of exercise you
choose to do will be influenced by what to want to achieve and what type of
exercise you prefer to undertake.
Specificity of exercise is an important consideration if you are an athlete
training for a competition, but if you are exercising to simply ‘get fitter’ then the
type of exercise you can choose to do is more varied. If we focus on the
generalist approach to exercise then experience shows the most effective way
to become fitter is to combine aerobic or cardio-vascular type training with
strength training.
The term ‘Circuit Training’ describes a mode of training that links set exercises
together that must be performed either within a time frame or with a defined
number of repetitions or ‘reps’. Whether working for time or numbers of reps
the object is to perform the exercises quickly with the correct form or
movement; it is this ‘combination’ training that the TERUS U.T.S is geared
around.
Of course the system can be used by anyone wishing to exercise or train and
competitive athletes from different sports will be able to combine or include
aspects of the TERUS U.T.S into their training programs. Their individual
coaches or the athletes themselves will decide on the best program for them.
We will concentrate the generalist exerciser looking to get fitter, perhaps lose
some weight and hopefully develop a regular, healthy exercise habit.
Before you embark on any physical training program it is important for you to
understand that undertaking regular, vigorous exercise has an element of
personal responsibility. If you are unsure as to your health status prior to
exercise it is a wise move to make a visit to your GP to get a check up just to
make sure the onset of effort that you will experience during your sessions is
not going to be detrimental to your health. If you are in any doubt at all you are
advised to go and see your GP.
How hard is hard?
To generate a sustained training effect (a training effect is a positive
prolonged physical change in your body resulting in increased capacity) we
need to ensure that our training sessions are hard enough or intense enough
to be worth our while.
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To help us gauge our intensity we can use a simple 1 to 10 Perceived Rate of
Exertion scale or PRE to help us;
Level 1: No physical effort experienced, breathing rate and heart rate are normal.
Level 2: Very, very light physical effort experienced, breathing and heart rate are still
normal.
Level 3: Very light effort experienced, breathing and heart rate are slightly increased
above normal levels.
Level 4: Light to moderate effort experienced, breathing and heart rate are
moderately increased.
Level 5: Moderate physical effort experienced, breathing and heart rate are
moderately increased. A raise in temperature is experienced with light perspiration.
Prolonged conversation is possible.
Level 6: Moderate to significant physical effort experienced, breathing and heart rate
are significantly increased. A raise in temperature is experienced with light to
moderate perspiration. Conversation is possible with gaps.
Level 7: Significant physical effort experienced, breathing and heart rate are
significantly increased. A raise in temperature is experienced with moderate
perspiration. Prolonged conversation is possible. Conversation is still possible with
gaps.
Level 8: Significant to severe physical effort experienced requiring focused
concentration and willpower to maintain the physical effort, breathing and heart rate
are significantly increased. A raise in temperature is experienced with moderate to
heavy perspiration. Conversation may be possible with single words.
Level 9: Severe physical effort experienced requiring focused concentration and
willpower to maintain the physical effort, breathing and heart rate are significantly
increased and approaching maximum levels. A raise in temperature is experienced
with heavy perspiration. Conversation may still be possible with single words.
Level 10: Extremely severe physical effort experienced requiring focused
concentration and willpower to maintain the physical effort, breathing and heart rate
are significantly increased and both are at maximum levels. A raise in temperature is
experienced with heavy perspiration. Nausea may be experienced along with a lack
of coordination. Coherent conversation is not possible.
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To induce a training effect an individual should try and ensure they maintain a
level between 6 and 8. Levels 9 and 10 should generally be avoided as this
would indicate a maximal training session. The focus should be trying to
ensure your training sessions are still intense but sub maximal. This type of
training (sub maximal) is referred to as ‘overload’ training. This is where you
push the physical systems of your body beyond their normal levels but not to
maximum levels. It is the overarching principle of any physical training
process. Continual maximal training sessions will, in the long run, be
damaging to both physical capacity and general health. A level 9 or 10 should
only be really experienced if an individual is collecting performance data to try
and ascertain what their current performance index is or during an actual
competitive event.
When and how often to train?
Depending on your circumstances this question can take care of itself or
present you with some tricky time management issues. In broad terms your
energy levels are probably going be at their potential best around early/mid
morning, although training in the afternoon or evening may fit in with your
domestic and professional schedule if you are pre fatigued from a days work
the quality of your training session may not be as high as it could be if you
managed to exercise earlier in the day. However some training is much better
than no training so if it has to be later in the day then it has to be.
Frequency of training is a principle in itself along with the principle of overload
we have already mentioned, however a block of training sessions need to be
balanced with a suitable amount of rest and regeneration time, if we take a
standard 7 day week, the amount of sessions you need to do would be
between 3 and 6. Three sessions would be the minimum, enough in terms of
frequency to maintain an average level of fitness. If we pushed it up to 6
sessions this would be an individual who has set themselves a defined target,
perhaps training to lose a significant amount of weight or preparing for a
competition, examples as follows;
Minimum – 3 sessions
Monday; Training session 1
Tuesday; Rest
Wednesday; Rest
Thursday; Training session 2
Friday; Rest
Saturday; Training session 3
Sunday; Rest
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Recommended 1:
Monday; Training session 1
Tuesday; Rest
Wednesday; Training session 2
Thursday; Rest
Friday; Training session 3
Saturday; Rest
Sunday; Training session 4
Recommended 2:
Monday; Training session 1
Tuesday; Training session 2
Wednesday; Rest
Thursday; Training session 3
Friday; Training session 4
Saturday; Rest
Sunday; Rest
Recommended 3 – seasoned regular exerciser:
Monday; Training session 1
Tuesday; Training session 2
Wednesday; Training session 3
Thursday; Training session 4
Friday; Training session 5
Saturday; Rest
Sunday; Rest
Recommended 4 – seasoned regular exerciser/competitor:
Monday; Training session 1
Tuesday; Training session 2
Wednesday; Training session 3
Thursday; Training session 4
Friday; Training session 5
Saturday; Training session 6
Sunday; Rest
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Cardio vascular training
The most effective way to maintain or increase fitness levels is to combine
medium to high intensity cardio vascular session with some form of resistance
or strength training. The resistance training with the TERUS U.T.S will take
the form of circuit type session which will need to be combined with a defined
cardio vascular session. The term cardio vascular literally means heart and
veins but for the purposes of fitness training we use this term to define
medium to high intensity exercise, which uses the major muscles of the body
in such as fashion that the cardio respiratory systems of the body (the heart
and lungs) and major muscles of the body are required to work in a systematic
rhythmical way that induces a state of overload. The result of this type of
exercise i.e. the training effect is an increase in the efficiency of the heart and
lungs in their capacity to extract and then transport oxygen around the body. A
reduction in body fat is also usual over a period of time (although this will only
work with a long hard look at what and how you eat) along with a general
increase in the efficiency and tone of the musculature of the body.
Choice of exercise
This is largely due to personal preference and what you as an individual are
comfortable with. Examples would be;
1. Power walking (utilising a treadmill or outside)
2. Jogging (utilising a treadmill or outside)
3. Running (utilising a treadmill or outside)
4. Cycling
5. Static cycling
6. Indoor rowing
7. Indoor cross trainer
8. Swimming
There are of course other forms of cardio vascular exercises but these
represent common type exercise machines found in health clubs.
The system described in this program combines a 20 minute cardio session
with a 15 to 20 minute all over body session utilising the TERUS U.T.S in its
resistance bag and suspension training mode.
The following 3 tables are examples of combining a minute by minute time
frame with a specific level of intensity taken from out Perceived Rate of
Exertion scale as previously mentioned.
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Example 1 - Moderate - your choice of exercise:
Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Intensity 2 3 4 5 6 7 8 5 6 7 8 5 6 7 8 6 7 8 4 3
Example 2 - Medium - your choice of exercise:
Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Intensity 2 3 4 5 6 7 8 5 5 8 8 5 5 8 8 5 5 8 8 3
Example 3 - Hard - your choice of exercise:
Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Intensity 2 3 4 5 8 8 5 8 8 5 8 8 7 8 8 5 8 8 5 3
Please take note: Example 3, if completed properly, is extremely physically
demanding, if you are embarking on a complete lifestyle change that incorporates
the TERUS U.T.S and this is your first foray into regular exercise then example 1 is
designed as a good place to start.
The importance of staying hydrated
Drinking enough fluid is a difficult enough even without the stimulus of exercise,
many of us drink too many high content sugar based drinks, especially carbonated
ones, these are definitely not the best drinks to rehydrate yourself with as the high
sugar content is not a balanced way to get fluid back into your body, water is good
enough for a fluid replacement during your training session or 1 part fruit juice mixed
with 3 parts water is also an inexpensive way to mix up your own sports drink. Even
mild dehydration can lead to a significant drop in your overall well being so as soon
as you have completed your cardio session ensure you take on some fluid. In
general terms a human being needs a minimum of 2 litres of fluid per day, this would
be increased with the onset of physical activity, around a litre extra per hour of
exercise but this requirement can increase markedly if the ambient temperature is
higher than normal – therefore over the duration of your complete session you really
should be aiming to drink a litre of fluid that is non carbonated and low in sugar.
Once the cardio vascular session is complete and you have a short rest and taken
on some fluid you should be ready to move onto the resistance based session of the
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workout, this will be using either the suspension training system or the resistance
bag or perhaps a combination of the two.
Fix your dose...
Exercise 30 second max
rep count Time for 2
circuits
Time for 3
circuits
Suspension Press 1/2 Date/Time Date/Time
Suspension Pull 1/2
Angled Squat 1/2 Date/Time Date/Time
Bicep Curl 1/2
Tricep Extension 1/2 Date/Time Date/Time
Chest Fly 1/2
Reverse Fly 1/2 Date/Time Date/Time
Time to redo your 30
second max! Angled Power Squat 1/2
This is a self adjusting circuit. You perform each of the 8 exercises for 30 seconds
(so you will need a stopwatch, preferably one on your wrist). Try and make sure the
way you perform the exercises is correct. Count how many repetitions (reps) you can
do within the 30 seconds and record this in the first column, then in the ½ column
halve it, so if you manage to do 30 suspension press ups the number in the ½
column will be 15. If you perform an odd number than simply round the ½ number
up i.e. 31 suspension press ups is reduced to 16. Make sure you give yourself
around 45 seconds between each exercise this will give you time to mark and
record. Try and complete all repetitions as quickly as you can whilst maintaining a
strict position. Once you have completed all 8 exercises and recorded all the reps
completed and duly halved them you are ready for the next phase of this workout.
Complete 2 complete rotations of the circuit (16 exercises in total) against a running
clock, the number of reps you perform on each station will be the number recorded in
the ½ column. Try and move quickly and systematically between each exercise.
When completed, mark down the total time and date in the appropriate column.
Complete this process for the next 3 sessions and then move on to completing 3
rotations. When you have completed your 4th circuit performing 3 rotations it’s time to
redo your 30 second maximum effort and re-fix your dose of work. At first you will
note you are able to reduce your time for completing the rotations by a reasonable
margin, as you become fitter and accustomed to the exercise load then your ability to
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reduce your overall time will become tighter and tighter. Eventually you should get to
a stage where you will only be able to shave seconds off your previous times or
maybe none at all. When you reach this stage you should have noted that your
appearance will have changed and you should be looking and feeling a lot fitter.
Here are some other versions of the workout; one is based solely on the resistance
bag and the other is a combination of the suspension training mode and the
resistance bag. The process is exactly the same, just the exercises are different. You
can alternate them from week to week.
Workout 2; Resistance bag - fix your dose
Exercise 30 second max
rep count Time for 2
circuits
Time for 3
circuits
Lying Chest Press 1/2 Date/Time Date/Time
Bent Over Row 1/2
Back Squat 1/2 Date/Time Date/Time
Extending Upright Row 1/2
Push Press 1/2 Date/Time Date/Time
Forward Lunge 1/2
Bicep Curl 1/2 Date/Time Date/Time
Time to redo your 30
second max! Tricep Extension 1/2
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Workout 3; Resistance bag (RB) & Suspension Training System (HTR)
combination - fix your dose
Exercise 30 second max
rep count Time for 2
circuits
Time for 3
circuits
Lying Chest Press (RB) 1/2 Date/Time Date/Time
Extending Upright Row (RB) 1/2
Back Squat (RB) 1/2 Date/Time Date/Time
Tricep Extension (RB) 1/2
Suspension Pull (HTR) 1/2 Date/Time Date/Time
Angled Power Squat (HTR) 1/2
Chest Fly (HTR) 1/2 Date/Time Date/Time
Time to redo your 30
second max! Bicep Curl (HTR) 1/2
Plyometric, dynamic & functional training
The TERUS U.T.S is also designed to be used for high intensity functional training.
The term ‘functional’ in this sense refers to exercises that replicate normal movement
and are not stylised into a specific format. The exercises can also be designed to
complement an action or defined movement required for a particular sport. In this
mode the resistance bag can be thrown, slammed or used to provide resistance in
an unorthodox way. This type of training is really aimed at conditioned individuals or
athletes from a variety of sports where a high degree of power is required. If you
intend to use the resistance bag for this type of training then you must be prepared
for the required effort and effect this type of training will have on your body, while the
gains in overall strength and power can be significant the intensity this type of
training quickly elicits can be severe. If you have never attempted these types of
exercise before but are determined to have a go then expect to be sore the next day!
The reason why this type of training is so hard is that it essentially loads the muscle
(stretching it out whilst it is under tension) and then requires the muscle to quickly
and forcefully contract, a good example of this is when you jump off a medium
height, a 1 metre box is a good example, and as you land your knees bend and your
leg muscles absorb the force of your landing, they stretch much like a spring.
Normally you would slowly stand up and as you do this the tension within the muscle
is dissipated, but if you jumped, landed, and then jumped forward as far as you could
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27
as quickly as you could you would have just performed a plyometric bound. This type
of exercise, jumping or stepping off a box, landing and then bounding forward with a
sequential two foot jump or bound is called a ‘depth jump’ and it is a basic plyometic
type exercise. You can use a weighted load to increase the intensity of the exercise
and the resistance bag mode of the TERUS U.T.S allows you to perform a variety of
lower and upper body plyometric and functional exercises. You can incorporate this
type of training into a weekly round of training but unless you are on a competitive
program you should limit a plyometric session to one session per week or 7 days.
Here is an example TERUS U.T.S resistance bag plyometic workout;
Exercise Sets Repetitions
Jump Squat 3 to 5 10 to 15
Forward Chest Throw 3 to 5 10 to 15
Vertical Power Throw 3 to 5 5 to 10
Floor Slam 3 to 5 5 to 10
Rear Trebuchet 3 5 to 10
This is a basic circuit but already we can see that if we opt for the maximum number
of sets then we have 23 sets of jumping and throwing using the resistance bag as a
the load. The total amount of sets will significantly ramp up the intensity level and
this will result in a hard session.
A note on breathing...
During a cardio vascular training session you should breathe in a normal natural
rhythm. Of course the tempo of your breathing rate will depend on the intensity of
your session. However on lifting a weighted object whether it is the resistance bag or
you own weight whilst using the suspension system you should breathe out on the
effort phase of the movement. Breathe holding during a strenuous movement can be
potentially injurious and should be avoided.
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Design you own workout
If we were to list all the combinations and permutations we could do just with the
TERUS U.T.S then we would be able to fill a lot of pages. You can of course use the
system as you see fit but in broad terms try and balance out upper body exercises
with lower body exercises and if you are going to perform a standard weight workout
instead of fixing your own dose as earlier described then the total number of
repetitions per set per exercise should really hit a level 7 or 8 on the PRE scale. An
example would be;
TERUS U.T.S basic resistance workout
Exercise Sets Repetitions
Suspension Press (HTR) 3 to 5 10 to 15 (level 7/8 PRE)
Suspension Pull (HTR) 3 to 5 10 to 15 (level 7/8 PRE)
Reverse Curl (HTR) 3 to 5 10 to 15 (level 7/8 PRE)
Reverse fly (HTR) 3 to 5 10 to 15 (level 7/8 PRE)
Angled Power squat (HTR) 3 to 5 10 to 15 (level 7/8 PRE)
Back Squat (RB) 3 to 5 10 to 15 (level 7/8 PRE)
Push Press (RB) 3 to 5 10 to 15 (level 7/8 PRE)
Bicep Curl (RB) 3 to 5 10 to 15 (level 7/8 PRE)
Tricep Extension (RB) 3 to 5 10 to 15 (level 7/8 PRE)
Forward Lunge (RB) 3 to 5 10 to 15 (level 7/8 PRE)
The upper shaded section can be performed within one workout and the lower
shaded section can be performed on a separate workout or elements of the two can
be combined for a combination workout. This may be after a 20 min cardio vascular
session or not. It would be possible to complete the whole thing in one workout but
the intensity of this would be significant as it would take a reasonable amount of
time.
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In conclusion
The TERUS U.T.S has been specifically designed to be a multipurpose, multi use
piece of exercise equipment. Use this equipment in the way it has been designed to
be used and you will have a portable, multi faceted piece of exercise gear that will
provide you with numerous choices for whatever activity or training you chose to do.
It is our hope here that you incorporate our system in to your exercise routine,
whether it is a new resolve or a regular existing habit the TERUS U.T.S is a great
piece of equipment, it has been designed to be used for focused and serious
physical training and exercise.
For further information please email; [email protected]
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Appendix Section
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31
Please note;
Accurate descriptions of what muscles are mainly worked have been included for
each exercise. It should be noted that the execution of one repetition of one exercise
does not include just one or even several muscles groups, in reality just performing a
standing bicep curl will involve and activate many other muscles other than the ones
that provide the force to move the object being curled. Muscles within the human
form have to act to stabilize and balance the whole body as the exercise is
completed, this is especially true of functional based exercises (the resistance bag
plyometric/dynamic exercises are examples of this) but where relevant the main
muscles utilised to provide force for specific movement have been listed.
The use of the shoulder yoke in its suspension training system mode is an extremely
effective way to exercise but it requires significant muscular strength from the lower
back and abdominal region, if you are unsure as to how you will cope with this type
of exercise or have an existing back injury/complaint you are advised to proceed with
caution.
Some of the more dynamic resistance bag plyometric/dynamic exercises involve a
high degree of coordination and in some cases significant rotational force involving a
load. You must be sure you have to required aptitude, lower back strength and
condition to cope with the intensity of these types of movements.
If you are in any way unsure you are advised not to attempt these exercises.
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Suspension Training System exercises;
1. Suspension Pull
This exercise mainly works the
muscles of the back (Latissimus
Dorsi), rear part of the shoulder
(Posterior Deltoid), front upper arm
(Bicep) and forearm (Brachioradialis).
Make sure you have the handle
lengths equal.
You can make the exercise harder or
easier by increasing/decreasing the
angle of your body at the start of the
exercise. Make sure you keep your
midsection tight during the action.
2. Suspension Press
This exercise mainly works the
muscles of the chest (Pectoral muscle
group), the rear of the upper arm
(Tricep) and the front part of the
shoulder (Anterior Deltoid).
Make sure you have the handle
lengths equal.
You can make the exercise harder or
easier by increasing/decreasing the
angle of your body at the start of the
exercise. Make sure you keep your
midsection tight during the action.
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3. Single/Alt Arm Suspension Pull
This exercise mainly works the
muscles of the back (Latissimus
Dorsi), rear part of the shoulder
(Posterior Deltoid), front upper arm
(Bicep) and forearm (Brachioradialis).
As it is a single arm exercise the
intensity will be significantly harder
than in the two handed version.
You can make the exercise harder or
easier by increasing/decreasing the
angle of your body at the start of the
exercise. Make sure you keep your
midsection tight during the action.
4. Chest Fly
This exercise mainly works the
muscles of the chest (Pectoral muscle
group), the rear of the upper arm
(Tricep) and the front part of the
shoulder (Anterior Deltoid). Due to the
extended range of the upper arm
compared to the Suspension Press
the chest muscles will be put under
greater load.
Make sure you have the handle
lengths equal. You can make the
exercise harder or easier by
increasing/decreasing the angle of
your body at the start of the exercise.
Make sure you keep your midsection
tight during the action.
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5. Reverse Fly
This exercise mainly works the
muscles of the upper back (Trapezius
and Rhomboid muscle group) and the
rear part of the shoulder (Posterior
Deltoid).
Make sure you have the handle
lengths equal.
You can make the exercise harder or
easier by increasing/decreasing the
angle of your body at the start of the
exercise. Make sure you keep your
midsection tight during the action.
6. Bicep Curl/Reverse Curl
Depending on the grip taken this
exercise will either primarily work the
front aspect of the upper arm (Bicep
with a palm up grip) or the forearm
(Brachioradialis with a palm down
grip).
Make sure you have the handle
lengths equal.
You can make the exercise harder or
easier by increasing/decreasing the
angle of your body at the start of the
exercise. Make sure you keep your
midsection tight during the action.
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7. Tricep Extension
This exercise mainly works the
muscles of the upper rear section of
the arm (Tricep).
Make sure you have the handle
lengths equal.
You can make the exercise harder or
easier by increasing/decreasing the
angle of your body at the start of the
exercise. Make sure you keep your
midsection tight during the action.
8. Straight Arm Pullover
This exercise mainly works the
muscles of the upper back (Latissimus
Dorsi and Trapezius muscle groups)
and the shoulder (Deltoid). The
abdominal muscles will be put under
significant load during the execution of
this movement and as such this
exercise if done standing is
particularly difficult, this exercise can
also be done from a kneeling position
which will decrease the intensity.
Make sure you have the handle
lengths equal.
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9. Single Leg Squat
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group). Due to the
requirement to balance on one leg and
execute the movement
(proprioception) the muscles of the
lower leg will also be used. Make sure
you locate your free foot into the
stirrup section of the handle securely.
Try to ensure you do not flex the knee
past 90 degrees.
10. Single Leg Power Squat
This exercise uses the same muscles
as in exercise no. 9 in this series but
due to the shallow jump at the end of
the extension phase all the muscles
will be required to work more
intensely. There will be a much higher
load on the muscle of the lower rear
section of the leg/calf muscles due to
the pushing off to execute the shallow
jump.
Make sure you locate your free foot
into the stirrup section of the handle
securely. Try to ensure you do not flex
the knee past 90 degrees and you
spot your landing to ensure stability.
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11. Suspension Press Up
This exercise mainly works the
muscles of the chest (Pectoral muscle
group), the rear of the upper arm
(Tricep) and the front part of the
shoulder (Anterior Deltoid). Ensure
you locate your feet into the stirrup
sections of the handles securely.
Make sure you have the handle
lengths equal.
You can make the exercise harder or
easier by increasing/decreasing the
length of the handles/stirrups. Make
sure you keep your midsection tight
during the action.
12. Reverse Abdominal Curl
This exercise mainly works the
abdominal muscles (Rectus
Abdominis) and also major muscles of
the hip flexor muscle group
(Iliopsoas). Due to the fixed nature of
the upper body the muscles of the
chest (Pectoral muscle group), the
rear of the upper arm (Tricep) and the
front part of the shoulder (Anterior
Deltoid) will also have to work quite
hard to maintain posture.
Ensure you locate your feet into the
stirrup sections of the handles
securely. Make sure you have the
handle lengths equal.
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13. Angled Squat
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group).
Try to ensure you do not flex the
knees past 90 degrees.
Make sure you have the handle
lengths equal.
14. Angled Power Squat
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group). Due to the
jump at the end of the extension
phase all the muscles will be required
to work more intensely. There will be a
much higher load on the muscle of the
lower rear section of the leg/calf
muscles due to the pushing off to
execute the jump.
Try to ensure you do not flex the
knees past 90 degrees. Make sure
you have the handle lengths equal.
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15. Single Arm Extension/Curl
This exercise mainly works the
muscles of the upper front aspect
of the arm (Bicep), the side of the
shoulder (Lateral Aspect of the
Deltoid), the forearm
(Brachioradialis and Flexi Carpi
Radialis and others) and some
activation of the chest (Pectoral
muscle group) and back muscles
(Latissimus Dorsi, Trapezius and
Rhomboid muscle group). It is an
extremely hard exercise if
executed correctly. This exercise
can also be done from a kneeling
position which will decrease the
intensity. Make sure you have the
handle lengths equal.
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Resistance bag mode – static exercises;
1. Bicep Curl//Reverse Curl
Depending on the grip taken this
exercise will either primarily work the
front aspect of the upper arm (Bicep
with a palm up grip) or the forearm
(Brachioradialis with a palm down
grip).
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
2. Tricep Extension
This exercise mainly works the
muscles of the upper rear section of
the arm (Tricep).
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
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3. Push Press
This exercise mainly works the
muscles of the upper chest (Pectoral
muscle group), the rear of the upper
arm (Tricep) and the front part of the
shoulder (Anterior Deltoid).
When pressing a load above the head
a split stance is recommended.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
4. Upright Row
This exercise mainly works the
muscles of the upper front aspect of
the arm (Bicep), the forearm
(Brachioradialis), the side of the
shoulder (Lateral Aspect of the
Deltoid) and the top area of the
shoulder (Trapezius).
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
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5. Extending Upright Row
This exercise mainly works the
muscles of the upper front aspect of
the arm (Bicep), the forearm
(Brachioradialis), the side of the
shoulder (Lateral Aspect of the
Deltoid) ,the top area of the shoulder
(Trapezius) and as the arm extends
the muscles on the upper rear aspect
of the arm will come into play (Tricep).
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
6. Bent Over Row
This exercise mainly works the
muscles of the back (Latissimus
Dorsi), rear part of the shoulder
(Posterior Deltoid), front upper arm
(Bicep) and forearm (Brachioradialis).
Ensure the lower back is slightly
arched in a concave fashion to
maintain an effective posture during
the exercise. Ensure the sand is
equally dispersed along the length of
the bag before exercising.
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7. Single Arm Row
This exercise mainly works the
muscles of the back (Latissimus
Dorsi), rear part of the shoulder
(Posterior Deltoid), front upper arm
(Bicep) and forearm (Brachioradialis).
Ensure the lower back is slightly
arched in a concave fashion to
maintain an effective posture during
the exercise. Ensure the sand is
equally dispersed along the length of
the bag before exercising.
8. Back Squat
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group).
Try to ensure you do not flex the
knees past 90 degrees.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
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9.1 Forward Lunge
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group).
Try to ensure you do not flex the
knees past 90 degrees and do not
impact the knee of the trail leg onto
the floor. The hip flexor muscle group
(Iliopsoas) of the trail leg will be
stretched by the lunging action. This
exercise will also elicit a balance
response (proprioception).Ensure the
sand is equally dispersed along the
length of the bag before exercising.
9.2 Rearward Lunge
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group).
Try to ensure you do not flex the
knees past 90 degrees and do not
impact the knee of the trail leg onto
the floor. The hip flexor muscle group
(Iliopsoas) of the trail leg will be
stretched by the lunging action. This
exercise will also elicit a balance
response (proprioception), possibly
more than in a forward lunge. Ensure
the sand is equally dispersed along
the length of the bag before
exercising.
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10. Romanian Dead Lift
This exercise mainly works the
muscle of the lower back (Erector
Spinae) and the muscle on the rear
upper section of the leg (Hamstring
muscle group). As you execute this
exercise try to maintain a slight
concave posture in the lower back
region and on rising up a slight arch
of the upper back is recommended at
the end of the movement. Ensure the
sand is equally dispersed along the
length of the bag before exercising.
11. Straight Arm Forward Raise
This exercise mainly works the front
part of the shoulder (Anterior Deltoid).
For added difficulty the bag can be
raised until it is above the head.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
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12. Single Leg Balance Squat
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group)
and also the muscles of the buttocks
(Gluteal muscle group).Try to ensure
you do not flex the knee past 90
degrees. Balance on the toe of the
balance leg prior to lowering down; try
to engage the lifting leg fully with
minimal assistance from the balance
leg – this will activate a proprioceptive
response from the lead leg and make
this exercise particularly challenging.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
13. Lying Chest Press
This exercise mainly works the
muscles of the chest (Pectoral muscle
group), the rear of the upper arm
(Tricep) and the front part of the
shoulder (Anterior Deltoid).
A lying exercise should ideally always
be executed on a mat.
Try to maintain an effective bridge
posture with no pressure applied to
the back of the head.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
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14. Straight Arm Pullover
This exercise mainly works the
muscles of the upper back (Latissimus
Dorsi and Trapezius muscle groups)
and the shoulder (Deltoid).
A lying exercise should ideally always
be executed on a mat.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
15. Side Lunge
This exercise mainly works the
muscles of the upper front aspect of
the leg (Quadriceps muscle group),
the muscles of the buttocks (Gluteal
muscle group) and also the
abductor/adductor muscles of the
upper leg. Some degree of balance
effort will also be required
(proprioception) which as for
exercises 9.1, 9.2 and 12 in this
series will also make this exercise
challenging.
Ensure the sand is equally dispersed
along the length of the bag before
exercising.
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Resistance bag mode – plyometric/dynamic exercises;
1. Jump squat
This exercise mainly
works the muscles of the
upper front aspect of the
leg (Quadriceps muscle
group) and also the
muscles of the buttocks
(Gluteal muscle group).
Due to the jump at the
end of the extension
phase all the muscles will
be required to work more
intensely. There will be a
much higher load on the
muscle of the lower rear
section of the leg/calf
muscles due to the
pushing off to execute the
jump.
Try to ensure you do not
flex the knees past 90
degrees.
Ensure the sand is
equally dispersed along
the length of the bag
before exercising.
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2. Suspension Clean Into
Front Squat
This exercise mainly works
the muscles of the upper
front aspect of the arm
(Bicep), the forearm
(Brachioradialis), the side
of the shoulder (Lateral
Aspect of the Deltoid) and
the top area of the
shoulder (Trapezius). At
the highest point of the pull
phase the bag is flipped
toward the user and caught
on the upper arms then a
full front squat is
immediately executed.
During the squat phase the
main muscles worked will
be the muscles of the
upper front aspect of the
leg (Quadriceps muscle
group) and also the
muscles of the buttocks
(Gluteal muscle group).
Try to ensure you do not
flex the knees past 90
degrees during the squat.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
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3. Vertical Power Throw
This exercise mainly works
the muscles of the upper
front aspect of the arm
(Bicep), the forearm
(Brachioradialis), the front
and side of the shoulder
(Anterior & Lateral Aspect
of the Deltoid) and the top
area of the shoulder
(Trapezius). At the highest
point of the pull phase the
bag is released and thrown
vertically a far as possible,
this action will require
significant input from the
legs and the lower back as
the hips are extended
powerfully to propel the
bag vertically. Make sure
you move backwards to
evade the falling bag.
4. Vertical Power Throw
into Floor Slam
This exercise can be more
complex by
catching/slapping the bag
on its descent and
powerfully slamming it into
the floor, this will require a
high degree of coordination
and input from the body as
a whole unit to slam the
bag into the floor. This will
require the trunk, hips and
knees to flex powerfully.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
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5. Floor Slam
This exercise mainly works
the muscles of the upper
back (Latissimus Dorsi and
Trapezius muscle groups),
the upper rear of the arm
(Tricep) and the shoulder
(Deltoid). It will also
activate the muscles of the
abdomen (Rectus
Abdominis) as during the
powerful downward throw
fast forward flexion of the
trunk is required along with
a rapid extension of the
arms to slam the bag into
the floor.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
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6. Power Push Press
This exercise mainly works
the muscles of the upper
chest (Pectoral muscle
group), the rear of the
upper arm (Tricep) and the
front part of the shoulder
(Anterior Deltoid).
The action is to press and
then release with
maximum effort to propel
the bag vertically as far a
possible. As the bag is
propelled upwards and
released there will some
activation from the hip
flexors (Iliopsoas), the
Quadriceps and the calf
muscle s (Gastrocnemius).
A split stance is
recommended for this
exercise.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
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7. Rear Trebuchet
This exercise will activate
many different muscle
groups, the bag must be
centred between the legs
with the arms fully
extended so the elbow are
approximately level with
the top of the thigh, before
the lift/throw is initiated and
the upper handle array
should separated into two
handles. The lower back
must be fixed and slightly
concave. During the
drive/acceleration phase
the whole body rapidly
extends to provide linear
force, this includes the
muscles of the lower back
(Erector Spinae), the hip
(Iliopsoas), the
Quadriceps, muscles of the
buttocks (Gluteal muscle
group) and the calf
muscles (Gastrocnemius)
as the ankle extends. The
shoulder muscles (Deltoids
and Trapezius) will rapidly
flex and elevate the
shoulders and arms to add
to the acceleration of the
bag. Once the arms come
level with the head the bag
should be released. Be
ready to regain your
balance after the release of
the bag.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
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8. Side Trebuchet
As with exercise no.7 in
this series this exercise will
activate many different
muscle groups. The
handles should be
separated and the bag
should be placed on the
side at a slight angle with
the upper portion of the
bag resting against the
lower leg. The lower back
must be fixed and slightly
concave. During the
drive/acceleration phase
the whole body rapidly
extends and twists to
provide rotational force,
this includes the muscles
of the lower back (Erector
Spinae), the sides of the
midsection (External
Obliques),the hip
(Iliopsoas), the
Quadriceps, muscles of the
buttocks (Gluteal muscle
group) and the calf
muscles (Gastrocnemius)
as the ankle extends. The
shoulder muscles (Deltoids
and Trapezius) will rapidly
flex, elevate and rotate the
shoulders and arms to add
to the acceleration of the
bag. Once the arms come
level with the head the bag
should be released. Be
ready to regain your
balance after the release of
the bag. Ensure the sand
is equally dispersed along
the length of the bag
before exercising.
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9. Forward Power Throw
This exercise mainly works
the muscles of the rear of
the upper arm (Tricep), the
muscles of the upper
shoulder (Trapezius) and
the muscles of the
abdomen ((Rectus
Abdominis). The Calf
muscle (Gastrocnemius)
will also activate as the
heels are raised to create
impetus from the lower
section of the leg to propel
the bag forward. The bag
should be gripped by the
upper and lower handles
and the bag should rest
across the top of the
shoulders, the bag is
thrown forward by a
powerful contraction of the
Triceps and the rapid
contraction of the
abdominal muscles. Be
ready to regain your
balance after the release of
the bag. Ensure the sand is
equally dispersed along the
length of the bag before
exercising.
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10. Forward Chest Throw
This exercise is similar to
no. 9 in this series with the
exception that the chest
muscles (Pectoral muscle
group) will now provide a
significant amount of force
to propel the bag forward
as well as the Triceps.
Note the use of split stance
for this exercise; this will
enable the quadriceps
muscles of the lead leg to
assist in the action as the
leg extends rapidly and
forcefully during the throw.
Be ready to regain your
balance after the release of
the bag. Ensure the sand is
equally dispersed along the
length of the bag before
exercising.
© TERUS PRODUCTS 2012
57
11. Lunge Walk
This exercise mainly works
the muscles of the upper
front aspect of the leg
(Quadriceps muscle group)
and also the muscles of the
buttocks (Gluteal muscle
group). Try to ensure you
do not flex the knees past
90 degrees and do not
impact the knee of the trail
leg onto the floor. The hip
flexor muscle group
(Iliopsoas) of the trail leg
will be stretched by the
lunging action. This
exercise will also elicit a
balance response
(proprioception). The bag
should be gripped by the
upper and lower handles
and the bag should rest
across the top of the
shoulders. Try to lunge
forward in a systematic and
balanced manner. You can
either traverse forward for
repetitions or distance.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
© TERUS PRODUCTS 2012
58
12. Kneeling Side Slam
This exercise mainly works
the muscles of the
shoulder (Deltoid), the front
aspect of the upper arm
(Bicep), the upper shoulder
and upper back
(Trapezius), upper section
of the chest (Upper
Pectorals), the rear of the
upper arm (Tricep), the
muscles of the lower back
(Erector Spinae), the sides
of the midsection (External
Obliques) and the muscles
abdomen (Rectus
Abdominis). It is an
extremely challenging
exercise if done correctly.
The bag should be gripped
by the end handles and
placed along the upper
thigh on the mat; the bag is
lifted up in an arcing
dynamic fashion and then
slammed with force into the
mat on the opposite side.
Due to the kneeling
position there is no
assistance from the legs –
this will increase the
intensity across the upper
body. This exercise will
also elicit a balance
response (proprioception).
A kneeling exercise should
ideally always be executed
on a mat.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
© TERUS PRODUCTS 2012
59
13. Kneeling Rear Throw
This exercise mainly works
the front part of the
shoulder (Anterior Deltoid),
there will; also be some
activation of the side of the
shoulder (Lateral Deltoid),
the front aspect of the
upper arm (Bicep), the
upper shoulder and upper
back (Trapezius), the
muscles of the lower back
(Erector Spinae) and the
forearm (Brachioradialis).
Due to the kneeling
position there is very little
assistance from the legs
although the hip flexors will
slightly extend the hip to
assist – this will increase
the intensity across the
upper body. The bag
should be gripped by the
end handles and placed
lengthways across the
thighs. As the arms come
level with the ear the bag
should be released.
A kneeling exercise should
ideally always be executed
on a mat.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
© TERUS PRODUCTS 2012
60
14. Kneeling Front Throw
As with exercise no.9 in
this series this exercise
mainly works the muscles
of the rear of the upper arm
(Tricep), the muscles of the
upper shoulder (Trapezius)
and the muscles of the
abdomen ((Rectus
Abdominis). Due to the
kneeling position there is
no assistance from the legs
– this will increase the
intensity across the upper
body. The bag should be
gripped by the upper and
lower handles and the bag
should rest across the top
of the shoulders, the bag is
thrown forward by a
powerful contraction of the
Triceps and the rapid
contraction of the
abdominal muscles.
A kneeling exercise should
ideally always be executed
on a mat.
Ensure the sand is equally
dispersed along the length
of the bag before
exercising.
© TERUS PRODUCTS 2012
61
15. Wall Slam
This exercise is virtually
identical to exercise no.9 in
this series – note the use
of a split stance – this will
engage the quadriceps of
the lead leg to assist in
throwing the bag forward.
This exercise mainly works
the muscles of the rear of
the upper arm (Tricep), the
muscles of the upper
shoulder (Trapezius) and
the muscles of the
abdomen ((Rectus
Abdominis).
The Calf muscle
(Gastrocnemius) will also
activate as the heels are
raised to create impetus
from the lower section of
the leg to propel the bag
forward. The bag should be
gripped by the upper and
lower handles and the bag
should rest across the top
of the shoulders, the bag is
thrown forward by a
powerful contraction of the
Triceps and the rapid
contraction of the
abdominal muscles. Be
ready to regain your
balance after the release of
the bag. Ensure the sand is
equally dispersed along the
length of the bag before
exercising.
© TERUS PRODUCTS 2012
62
Fix Your Dose;
Exercise 30 second max
rep count Time for 2 circuits Time for 3 circuits
1
1/2 Date/Time Date/Time
2
1/2
3
1/2 Date/Time Date/Time
4
1/2
5
1/2 Date/Time Date/Time
6
1/2
7
1/2 Date/Time Date/Time
Time to redo your 30 second
max!
8
1/2