Fitness Quest Pilates Power Gym Owner's Manual page 22

Press Down
Lie on your back with your head on the Headrest. Attach a Foot Strap 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. 18a.
Keeping the legs and feet together, press your legs straight down, using your rear thigh muscles, until your
legs are parallel to the Glideboard. See FIG. 18b. Pause, then slowly release back to the starting position.
Perform 8 to 16 repetitions
Works the back thigh and buttocks.
VARIATION – V Press Down: Bring your legs as vertical as possible. Separate your legs, hip-width
apart, and rotate them outward. Press your legs straight down, bringing the heels together in a
V at the bottom of the press. Lift your legs back up to the start position.
Fig 18a
Variation a
Glideboard Incline Position
Beginner A
Advanced
B or C
Accessory: Foot Straps
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Fig 18b
Variation b
Tension Cords
#2 and/or #3
#1, #2, #3 and/or #4
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Prance
Lie on your back with your head on the Headrest and your arms resting at your sides. Place your toes on the
Foot Rest Bar Assembly with your legs together. See FIG. 4a. Press your right foot against the bar and
straighten that leg with the left foot lightly resting on the bar and your knee slightly bent. See FIG. 4b. Bend
the right leg and slowly release, straightening left leg. See FIG. 4c. Continue alternating legs in a smooth
motion.
Perform 8 to 16 repetitions with one press right, one press left counting as a single repetition.
Works the hips, front and back thighs and calves.
Fig 4a Fig 4b
Glideboard Incline Position
Beginner A
Advanced
B or C
First Position Plie
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your
feet toward the outside edge of the Foot Rest Bar Assembly with your toes curled over the bar. Make a "V"
shape so your heels touch and lift your heels slightly. Keep your heels together, bend your knees and rotate
your legs outward from the hips so that your knees open slightly to the sides. See FIG. 5a. Push your feet
against the bar and straighten your knees, squeezing your inner thighs together. See FIG. 5b. 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.
Fig 5a Fig 5b
Glideboard Incline Position
Beginner A
Advanced
B or C
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Fig 4c
Tension Cords
#2 and/or #3
#1, #2 and/or #3
Tension Cords
#2 and/or #3
#1, #2, #3 and #4
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