Fitness Quest Pilates Power Gym Owner's Manual page 21

Narrow Squat
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of
your feet centered on the Foot Rest Bar Assembly with your legs together, knees bent and feet flexed so
the toes are pointing up. See FIG. 2a. Keeping your legs together, push your heels against the bar and
slowly extend your knees and hips until the legs are straight. See FIG. 2b. Do not lock your knees.
Squeeze your buttocks and thighs as you perform the exercise. Pause at the end of the movement,
then slowly return to the starting position.
Perform 8 to 16 repetitions
Works the hips, front and back thighs and calves.
VARIATION: Place your heels hip width apart on the Foot Rest Bar Assembly instead of together.
Fig 2a
Glideboard Incline Position
Beginner A
Advanced
B or C
Heel Drop
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the toes of
your feet centered on the Foot Rest Bar Assembly with your legs together, knees bent. See FIG. 3a.
Keeping your legs together, push your feet against the bar and slowly extend your knees and hips until
the legs are straight, then drop your heels below the level of the Foot Rest Bar Assembly, feeling a stretch
in your calves. See FIG. 3b. Do not lock your knees. Squeeze your buttocks and thighs as you perform the
exercise. Pause at the end of the movement, then slowly return to the starting position.
Perform 8 to 16 repetitions
Works the hips, front and back thighs and calves.
Fig 3a
Glideboard Incline Position
Beginner A
Advanced
B or C
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Fig 2b
Tension Cords
#2 and/or #3
#1, #2, #3 and/or #4
Fig 3b
Tension Cords
#2 and/or #3
#1, #2, #3 and #4
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Seated High Row
Sit on the Glideboard with your back near the Foot Rest Bar Assembly, facing the handles. Place your legs
in a straddle position with your feet on the floor, or extend your legs and place your feet by the Headrest.
Grasp one handle in each hand with your arms straight and your palms facing downward. See FIG. 19a.
With your back straight, bend your elbows and pull the handles up and back toward your chest in a rowing
motion. See FIG. 19b. Keep your elbows lifted out to the sides as you pull. Pause at the end of the motion.
Then straighten the arms and slowly release back to the starting position.
Perform 8 to 16 repetitions
Works the back, rear shoulders and abs.
Fig 19a
Glideboard Incline Position
Beginner A
Advanced
B, C, C-1, C-2, C-3 or C-4
Accessory: Handles
Leg Circles
Lie on your back with your head on the Headrest. Attach a Foot Strap securely to each foot. Bring your legs
as vertical as possible and in line with your hips. Keep your legs straight and rest your arms at your sides.
See FIG. 20a. Circle your legs clockwise, pressing them down, See FIG. 20b., out, See FIG. 20c, and back
together to the vertical position, keeping your legs as straight as possible. Complete the recommended
reps, then repeat, circling counterclockwise. Inhale to begin circle, exhale to complete circle.
Perform 6 to 8 repetitions in each direction.
Works the hips, inner thighs, front and back thigh.
Fig 20a Fig 20b
Glideboard Incline Position
Beginner A
Advanced
B or C
Accessory: Foot Straps
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Fig 19b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Fig 20c
Tension Cords
#2 and/or #3
#1, #2, #3 and/or #4
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