Studio Machine trainer manual

The Speedflex Studio Machine is designed for supervised, instructor-led sessions. This manual covers set-up and safety, running a Speedflex studio, ready-made class templates, the approved exercise library, maintenance and support. For an overview of the machine, see the Studio Machine page.

1. Set up and safety

Studio environment safety

Before each class:

• Ensure clear space around each machine
• Check all arms return smoothly to the resting position
• Confirm the floor is dry and unobstructed
• Brief participants on movement standards

The machine does not move unless moved by the user, reducing the risk of accidental activation.

Preparing to move

Before starting:

• Stand centrally on the mat in front of the machine.
• Adopt an athletic stance (feet shoulder-width apart unless instructed otherwise).
• Engage your core before initiating movement.
• Start with controlled repetitions before increasing speed or intensity.

Resistance and controls

The Studio Machine uses force-generated resistance powered by hydraulics. Intensity is manipulated by:

• Speed of movement
• Force production
• Range of motion
• Coaching cues

This lets instructors scale sessions easily within mixed-ability groups. For example:

• Beginners: slower tempo, controlled range
• Intermediate: increased speed and dynamic transitions
• Advanced: explosive effort and extended intervals

The instructor controls the intensity, not weight selection.

Grip and body position

Grip position influences engagement and comfort.

• Wide grip: promotes upper-back activation; suitable for compound pulling movements.
• Narrow grip: encourages triceps and anterior shoulder engagement; suitable for press variations.
• Neutral grip: reduces shoulder strain and improves wrist alignment; ideal for rehabilitation or beginners.

Instructors should coach:

• Neutral spine
• Controlled breathing
• Full range of motion
• Stable foot placement

Troubleshooting

If a machine does not feel responsive:

• Check for obstructions around the arms
• Ensure the user is applying sufficient force
• Inspect for visible mechanical damage
• Remove the machine from use if abnormal resistance or noise occurs

For assistance contact sales@speedflex.com.

2. Creating a Speedflex studio experience

Marketing support for your studio launch

The Speedflex team has created a dedicated marketing portal for facilities, at marketing.speedflex.com. It holds everything for the Studio Machine, from user manuals to poster templates and social media tiles to promote sessions and challenges.

If you don’t know your facility’s login details, email sales@speedflex.com and the team will get you set up.

Studios are encouraged to promote: HIIT without the hurt. Low impact. High intensity. Results for everyone.

Inductions

Even in studio-only environments, a short onboarding session is recommended. New members should understand:

• How the resistance responds
• How to control tempo
• Safe movement standards
• How to self-regulate effort

Confidence drives participation and retention.

Studio layout and positioning

The Studio Machine performs best when it is:

• Positioned with adequate side clearance
• Arranged symmetrically for group flow
• Facing the instructor’s focal point
• Integrated into structured class formats

Studios may choose all-Speedflex class formats, hybrid circuits, contrast training blocks or performance sessions.

Class delivery

The Studio Machine thrives in coached formats such as:

• HIIT intervals
• Strength blocks
• Power circuits
• Group training
• Heart-rate based sessions with Myzone

Energy, music and instructor cueing elevate the experience.

3. Class templates and approved exercises

Three 30-minute group class plans. “Speedflex” means a Studio Machine station; “auxiliary” means a kit or bodyweight station from the lists below.

Class plan one

• Warm up (0–5 min)
  • Lay out stations depending on numbers, in pairs or individually (Speedflex and auxiliary)
  • Full circuit format (16 maximum)
  • 30 seconds on, 10 seconds off, moving through a total of 8 stations
  • Rest 1 minute
• Block A (6–10 min), in pairs (Speedflex and auxiliary)
  • Complete 20 s, then 40 s, then 60 s on each exercise
  • Switch with your partner between stations
  • Rest 1 minute, then move to the next 2 stations
• Block B (11–15 min), in pairs
  • Complete 60 s, then 40 s, then 20 s on each exercise
  • Switch with your partner between stations
  • Rest 1 minute, then move to the next 2 stations
• Block C (16–21 min), in pairs
  • Complete 10 s, 20 s, 30 s, 40 s, then 50 s on each station
  • Switch with your partner between stations
  • Rest 1 minute, then move to the next 2 stations
• Block D (22–27 min), in pairs
  • Complete 50 s, 40 s, 30 s, 20 s, then 10 s on each station
  • Switch with your partner between stations
  • Rest 1 minute, then move to the next 2 stations
• Block E (28–30 min)
  • 1 minute max effort on each station
  • 1 minute on any bodyweight station

Class plan two

• Warm-up lap (0–5 min)
  • Full circuit format, moving round the room for a total of 10 stations
  • 30 seconds on each station (5 minutes total)
  • With smaller numbers, use Speedflex machines only
  • Rest 1 minute
• Block A (5–11 min), in teams of 4 or fewer
  • 2 Speedflex, 2 auxiliary
  • 30 seconds work, 5 seconds rest
  • Twice on each station in the group of 4 (4–5 minutes total)
  • Rest 1 minute, then move to the next 4 stations
• Block B (12–17 min)
  • Repeat block A
  • Rest 1 minute, then move to the next 4 stations
• Block C (18–22 min)
  • 2 Speedflex, 2 auxiliary
  • 45 seconds work, 15 seconds rest
  • Once on each station (4 minutes total)
  • Rest 1 minute, then move to the next 4 stations
• Block D (23–27 min)
  • 2 Speedflex, 2 auxiliary
  • 50 seconds work, 10 seconds rest
  • Once on each station (4 minutes total)
• Block E finisher (28–30 min), individually
  • 1 minute on any station followed by 1 minute of any bodyweight exercise

Class plan three

• Warm up (0–5 min)
  • Full circuit format (lay out all 16 stations), moving round the room for a total of 10 stations
  • 30 seconds on each station (5 minutes total)
  • With smaller numbers (8 or fewer), use Speedflex machines only
• Block A (6–10 min), in pairs (make a 3 with odd numbers)
  • Speedflex and auxiliary; each pair uses the same Speedflex station as a counter
  • Counter: Power Clean and Press, 10 reps each
  • Complete as many rounds as possible, swapping between the 2 stations: while one counts, the other works on the auxiliary
  • Rest 1 minute, then move to the next 2 stations
• Block B (11–15 min): repeat block A with Squat and Press for 20 reps each. Rest 1 minute, then move to the next 2 stations.
• Block C (16–20 min): repeat block A with High Pull for 30 reps each. Rest 1 minute, then move to the next 2 stations.
• Block D (21–25 min): repeat block A with Military Press or Bent Over Row for 40 reps each. Rest 1 minute, then move to the next 2 stations.
• Block E (26–30 min): repeat block A with 10 Power Clean and Press, 10 Squat and Press, 10 High Pull and 10 Bent Over Row.

Approved machine exercises

• Power Clean and Press
• Lat Pull Squat
• High Pulls
• Upright Row
• Squat
• Squat to Toes
• Squat and Press
• Squat Jump
• Reverse Squat and Press
• Split Squat
• Step and Press
• Single Leg Step Up
• Bent Over Rows
• Military Press
• Morris March
• Chest Press
• Horseman Crunch
• Inverted Row
• Dips
• Pull Ups
• Hanging Leg / Knee Raise
• Split Lunge and Knee Lift
• Split Lunge and Press
• Single Arm Bent Over Row
• Single Arm Overhead Press
• Single Arm Power Clean and Press

Auxiliary exercises

Kettlebells

• Swings
• Squats
• Deadlifts
• Push Press
• High Pull
• Clean
• Snatch
• Lunge Variation

Bodyweight

• Squat Variation
• Press Ups
• Mountain Climbers
• Step Ups
• Down Ups
• Plank Variation
• Bear Crawl
• Tricep Dips
• Lunge Variation
• Walk Up / Downs
• Burpees
• Wall Sits

Powerbag

• Clean
• Front Squat
• Back Squat
• Deadlift
• Push Press
• Upright Row
• High Pull
• Squat and Press
• Lunge Variation

Medicine balls

• Squat Variation
• Lunge Variation
• Woodchops
• V-Sits
• Abdominal Twists

Battle rope

• Alternating Wave
• Double Wave
• Sitting Wave
• Low Alternating Wave
• Hip to Hip
• Kneeling to Standing Wave
• Shoulder Circles
• Snakes
• Reverse Lunge to Wave
• Lateral Shuffle Wave
• Burpee to Wave
• Burpee Knee Tuck Wave / Slam
• Kneeling Wave

Slam balls

• Standing Slam
• Kneeling Slam
• Squat Jump Slam
• Hip to Hip Slam

Suspension trainer

• Squat
• Squat Jump
• Lunge
• Curtsey Lunge
• Skater Lunge
• Jump Lunge
• Chest Press
• Chest Flies
• Rotational Pull
• T Pull
• Y Pull
• Rows

Resistance bands

• Bicep Curl
• Lateral Raise
• Front Raise
• Reverse Fly
• Press Ups
• Bent Over Row
• Upright Row
• Tricep Extension
• Shoulder Press
• Lunge
• Squat
• Squat and Press

4. Maintenance and cleaning

Daily

• Wipe the handles and platform
• Inspect the arms for a smooth return
• Check bolts visually

Weekly

• Inspect structural integrity
• Tighten fittings if required
• Clean the mechanical housing exterior

Do not

• Use abrasive cleaners
• Spray liquid into the internal mechanism

Annual servicing is recommended.

5. Warranty and support

The Speedflex Studio Machine is covered under manufacturer warranty (terms vary by agreement).

For servicing, replacement parts, technical assistance or warranty queries, contact sales@speedflex.com.