Fitness Quest Pilates Power Gym Owner's Manual page 24

Press Away
Place your hands firmly on the Foot Rest Bar Assembly, shoulder width apart and carefully kneel on the
Glideboard with your feet resting against the pulley arms. Contract your abs so your back is straight and
your knees are just behind your hips. Keep your arms straight and shoulders relaxed. See FIG. 14a.
Maintain this position and use your legs and abs to press the Glideboard back without altering your
alignment. See FIG. 14b. Pause for a moment. Then exhale and use your abs to pull the Glideboard
forward to the starting position.
Perform 8 to 16 repetitions
Works the front and back thighs, abs and lower back.
Fig 14a
Glideboard Incline Position
Beginner A
Advanced
A
Scooter
Place your hands firmly on the Foot Rest Bar Assembly, shoulder width apart, and carefully kneel on the
Glideboard. Place the inside foot against the pulley arm on the same side with your knee still bent on the
Glideboard. Place your opposite foot flat on the floor close to the bar, knee bent and aligned over your
ankle in a lunge position. Keep your arms and back straight, abs contracted and shoulders relaxed. See
FIG. 15a. Maintain this position and press the Glideboard back using your buttocks muscles. See FIG. 15b.
Pause, then slowly return the Glideboard forward to the starting position. Complete all the reps on one
side, then switch position and repeat with the other leg.
Perform 8 to 16 repetitions
Works the buttocks and hamstrings.
Fig 15a
Glideboard Incline Position
Beginner A
Advanced
A or B
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Fig 14b
Tension Cords
#2 and/or #3
#2, #3 and/or #4
Fig 15b
Tension Cords
#1 and #3
#2 and #3 and/or #4
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Arm Pullover
Lie on your back with your head on the Headrest. Bend your knees with ankles crossed in a relaxed position
or align your knees over your hips with calves parallel to the Glideboard, legs together and toes pointing up.
Grasp one handle in each hand with your palms facing upward and the arms extended overhead. See FIG.
8a. Keeping your arms straight without locking your elbows, slowly pull your arms in an arc-like motion down
toward the Glideboard. Your palms will now be facing downward. See FIG. 8b. Pause, then lift your arms
back to the starting position.
Perform 8 to 16 repetitions
Works the shoulders, back, chest and back of the upper arm.
Fig 8a
Glideboard Incline Position
Beginner A or B
Advanced
B, C, C-1, C-2 or C-3
Accessory: Handles
Triceps Overhead Press
Lie on your back with your head on the Headrest. Bend your knees with ankles crossed in a relaxed position
or align your knees over your hips with calves parallel to the Glideboard, legs together and toes pointing up.
Grasp one handle in each hand and straighten your arms so they are aligned with your shoulders and your
palms facing forward. Bend the elbows to about 90 degrees so that the elbows point forward and slightly
upward and your palms now face upward. See FIG. 9a. Holding the upper arms stationary, slowly extend the
elbows, so your palms now face toward your knees. See FIG. 9b. Do not lock the elbows. Pause at the end
of the motion. Then, slowly bend the elbows and release back to the starting position.
Perform 8 to 16 repetitions
Works the back of the upper arm and forearm.
Fig 9a
Glideboard Incline Position
Beginner A or B
Advanced
C, C-1, C-2, C-3 or C-4
Accessory: Handles
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Fig 8b
Tension Cords
#2 or #1 and #2
#1, #2, #3 and/or #4
Fig 9b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
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