Tm Exercises; Pilates Power Gym - Fitness Quest Pilates Power Gym Owner's Manual

Frog
Lie on your back with your head on the Headrest. Attach a Foot Strap securely to each foot. Extend your
legs to a 45-degree position and rest your arms at your sides. Keep your legs straight, heels together with
feet flexed, and turn your toes out comfortably so your knees are open. See FIG. 21a. Maintaining the 45-
degree leg position, bend your knees in toward your shoulders. Keep your heels together and your back in
contact with the Glideboard. See FIG. 21b. Pause for a moment. Then, slowly straighten your legs fully to
the starting position.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and buttocks.
Fig 21a
Glideboard Incline Position
Beginner A
Advanced
B or C
Accessory: Foot Straps
Leg Press
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of
your feet centered on the Foot Rest Bar Assembly, separated hip-width apart with the knees bent. See FIG.
22a. Press your feet against the bar and slowly extend your knees and hips until the legs are straight. See
FIG. 22b. Do not lock your knees. Squeeze your buttocks and thighs as you perform the exercise. Pause for
a moment. Then, return to the start position.
Perform 8 to 16 repetitions
Works the front and back of thighs, buttocks and calves.
VARIATION – Single Leg Press: Place the ball of one foot on the Foot Rest Bar Assembly in line
with your hip. Bend the other knee so that the lower leg is parallel to the Glideboard. Perform a leg
press, maintaining the lifted leg position. Complete the reps on one side, then change sides and
repeat on the other leg.
Fig 22a Fig 22b
Glideboard Incline Position
Beginner A
Advanced
B or C
--------
30
Fig 21b
Tension Cords
#2 and/or #3
#1, #2, #3 and/or #4
Variation
Tension Cords
#2 and #3
#1, #2, #3 and/or #4
--------

PILATES POWER GYM

The Pilates Power Gym Workout was designed to
™
strengthen and tone your entire body with a special focus
on the "core," your abs, lower back and hips. The added
resistance allows you to further firm and define your thighs,
buttocks, legs, shoulders and arms. With each exercise,
there are suggestions for the Glideboard and Tension Cord
settings for beginner and advanced exercisers. These are
only suggestions. You can increase or decrease the
intensity as your fitness level dictates. Proper technique is
important for good results, so make sure the settings you
choose allow you to perform each exercise with good form.
With 11 possible Glideboard settings and 16 possible
Tension Cord resistance combinations, you have over 175
possible levels of resistance for each exercise. Remember
that the Tension Cords are numbered from lightest (#1) to
heaviest (#4). To make an exercise easier, remove one or
more Tension Cords in sequence. To make an exercise
harder, add one or more Tension Cords in sequence. The
Glideboard incline settings are also in sequence and are
referred to as flat position (A), low incline positions (B and
C), and high incline positions (C-1, C-2, C-3 and C-4). To
decrease the intensity of an exercise, lower the Glideboard
to an easier setting, or to the flat position. To increase the
intensity of an exercise, raise the Glideboard to a higher
setting. Remember that with Glideboard Positions C-1
through C-4, micro-adjustments may be made in each
CAUTION LABEL 2
When attaching Tension Cords, hold firmly until the Cords are properly positioned. DO
NOT LET GO of the Tension Cords until they are locked in or back in the start position.
Second Position Plie
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of your feet on the
outside corners of the Foot Rest Bar Assembly. Bend your knees and rotate your legs outward from the hips so that the toes
and knees open slightly to the sides. See FIG.1a. Push your feet against the bar and straighten your knees, squeezing your
inner thighs together. See FIG. 1b. Pause at the end of the movement, then slowly return to the starting position.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and calves.
VARIATION: Place your toes instead of your heels on the outside corners of the Foot Rest Bar Assembly and
execute in the same manner.
Fig. 1a
Glideboard Incline Position
Beginner
Advanced
TM EXERCISES
position by lowering the Height Adjustment Assembly from
Position C into Position B. This micro-adjustment will make
the position slightly easier. Any combination of Tension
Cords and Glideboard settings may be used to customize
each exercise to your individual fitness level.
Breathing is important while performing strengthening and
toning exercises. Inhale deeply through your nose and
exhale through your mouth. Many exercisers find that
exhaling on the exertion and inhaling on the release
facilitates good form and technique.
The Pilates Power Gym workout may be performed with
™
bare feet, or you may wear flexible athletic shoes if you
find that more comfortable. It is not recommended that you
exercise with socks or stockings only on the feet, as this
can cause slippage of the feet on the Foot Rest Bar
Assembly or on the optional Push Up Bar Assembly.
When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley Arm
Assemblies. Also use caution not to get hair tangled
or caught in unit.
Always have control of the Glideboard before getting
on and off the exerciser.
Keep your feet on the floor when getting on and off
the exerciser. Only remove them from the floor for the
duration of the exercise.
CAUTION
Fig. 1b
Tension Cords
A #2 and/or #3
#1, #2, #3 and/or #4
B or C
-------- --------
19