Fitness Quest Pilates Power Gym Owner's Manual page 27

Kneeling Stretch
Place your hands firmly on the Foot Rest Bar Assembly and carefully kneel on the
Glideboard. Kneel so that you are bent forward at your waist with your hands on the
Foot Rest Bar Assembly and your feet at the opposite end of the Glideboard. Drop
your head forward, relax your neck and shoulders, and lean back slightly so that your
back is rounded. Push the Glideboard backwards until your arms and spine are
extended. Pause at the end of the movement and lift your head. Then, holding a
straight back position, slowly slide the Glideboard back to the starting position. Once
the Glideboard is in the starting position, round the back and return the body to its
starting position.
Perform 12 – 20 repetitions to fatigue.
Works the legs, abs, lower back and arms.
Start
Beginner
Advanced
Prance
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the balls of your feet on the Foot Rest Bar Assembly with your legs
together and toes pointing up. Press your right foot against the Foot Rest Bar
Assembly and straighten that leg. Keep the left foot lightly resting on the Foot Rest
Bar Assembly with the knee bent slightly. Bend the right leg and slowly release to
the starting position. Repeat the single leg press with the left leg. Continue
alternating legs in a smooth motion.
Perform 12 – 20 repetitions to fatigue, with one press right, one press left
counting as a single repetition.
Works the hips, thighs and calves.
Start
Beginner
Advanced
Middle A
Glideboard Incline Position
A
A
Glideboard Incline Position
A
A
- - - - - - - -
Middle B
Tension Cords
#1 and/or #2
#1, #2, and/or #3
Finish
Tension Cords
#1 and/or #2
#1, #2 and/or #3
- - - - - - - -
25
Finish