Fitness Quest Pilates Power Gym Owner's Manual page 25

Seated Plie
Sit up straight with your hips in the center of the Glideboard. Support yourself by
placing your hands on the Glideboard behind the hips. Place the balls of your feet on
the Foot Rest Bar Assembly, a few inches apart, with your toes curled over the Foot
Rest Bar Assembly. Make a "V" shape with your heels touching. Keeping your back
straight, push your feet against the Foot Rest Bar Assembly and straighten your
knees, squeezing your inner thighs together. Pause at the end of the movement,
then slowly return to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the abs and lower back, thighs and calves.
Start
Beginner
Advanced
Biceps Curls
Sit on the Glideboard with your back near the Foot Rest Bar Assembly and your feet
on the Headrest. Grasp one Handle in each hand and lean back slightly from the
hips, using the abdominal muscles for support. Keeping your elbows in close to your
waist, bend your elbows and pull the Handles up toward your shoulders. Pause at
the top of the movement, then slowly straighten the elbows and return to the starting
position.
Perform 12 – 20 repetitions to fatigue.
Works the arms and abs.
Start
Beginner
Advanced
Accessory: Handles
Finish
Glideboard Incline Position
A
A or B
Finish
Glideboard Incline Position
A
A or B
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23
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Tension Cords
#1 and/or #2
#1, #2 and/or #3