Fitness Quest Pilates Power Gym Owner's Manual page 30

Seated Curl
Sit on the Glideboard in a straddle position. Face the Headrest with your feet on the
floor. Grasp one Handle in each hand with the palms facing upward and the elbows
bent and held tightly against your sides. With your back straight, bend your elbows
and pull the Handles toward your shoulders. Pause at the end of the motion, then
straighten the arms and slowly release back to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the front of the upper arms, forearms and abs.
Start
Beginner
Advanced
Accessory: Handles
Arm Pullover
Lie on your back with your head on the Headrest. Place your feet about hip width
apart on the Foot Rest Bar. Grasp one Handle in each hand with your palms facing
upward and the arms extended overhead. Keeping the elbows slightly bent, slowly
pull your arms in an arc-like motion down to the front of your thighs.Your palms will
now be facing downward. As you pull the arms down, simultaneously lift the head
and shoulders off the Glideboard in a "crunch" motion. Pause at the end of the
motion. Then, slowly lower the head and shoulders as you lift your arms back
to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the abs, shoulders, back, chest and back of the upper arms.
Start
Beginner
Advanced
Accessory: Handles
Finish
Glideboard Incline Position
B
C or C-1
Finish
Glideboard Incline Position
B or C
C-1, C-2 or C-3
- - - - - - - - - - - - - - - -
28
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4