Fitness Quest Pilates Power Gym Owner's Manual page 23

Arm Circles
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. Press the arms straight up over your shoulders with the palms facing the
Foot Rest Bar Assembly. See FIG. 6a. Make large circles with your arms, moving them down to your sides,
See FIG. 6b., away from your body and over your head, See FIG. 6c., and back to the starting position.
Perform 6 to 8 repetitions in one direction then reverse the direction of the circles
for 6 to 8 repetitions.
Works the arms, shoulders, upper back and abs.
Fig 6a Fig 6b
Glideboard Incline Position
Beginner A
Advanced
B or C
Accessory: Handles
The Hundreds
Lie on your back with your head on the Headrest and place your toes on the Foot Rest Bar Assembly.
Grasp one handle in each hand with your palms facing forward and the forearms vertical to the Glideboard.
See FIG. 7a. Exhale and simultaneously press your arms down toward your sides while raising the head
and shoulder blades off the Glideboard in a "crunch" motion. The Glideboard will slide back and the feet will
lift off the bar during this motion. Hold this position and align your knees over your hips with calves parallel
to the Glideboard, legs together and toes pointing up. See FIG. 7b. Keep your arms straight and head lifted
and pump your arms in an "up and down" motion as you inhale for 5 counts and exhale for 5 counts to
complete 1 set. Pump once for each count. After completing all sets, simultaneously raise your arms, lower
your head and lower your feet back to the bar. The Glideboard will slowly slide back to the starting position.
Perform 10 sets
Works the arms, upper and middle back and abs.
VARIATION: Extend legs to a 45-degree position and perform the same exercise.
Fig 7a Fig 7b
Glideboard Incline Position
Beginner A
Advanced
A or B
Accessory: Handles
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Fig 6c
Tension Cords
#1 and/or #2
#1, #2 and/or #3
Variation
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
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Seated Low 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 extended and the palms facing inward. See FIG. 16a. With
your back straight, bend your elbows and pull the handles toward your waist. See FIG. 16b. Keep your
hands shoulder width apart and the arms close to your body as you pull. Pause at the end of the motion.
Then straighten your arms and slowly release back to the starting position.
Perform 8 to 16 repetitions
Works the upper back, rear shoulders and front of the upper arm.
Fig 16a
Glideboard Incline Position
Beginner A
Advanced
B, C, C-1, C-2, C-3 or C-4
Accessory: Handles
Biceps Curls
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 the palms facing upward and your arms extended with the elbows
close to your sides. See FIG. 17a. With your back straight, bend your elbows and pull the handles up
toward your shoulders without moving your elbows forward or backward. See FIG. 17b. Pause at the
top of the movement. Then, slowly straighten the elbows and release back to the starting position.
Perform 8 to 16 repetitions
Works the front of the upper arm, forearm and abs.
Fig 17a
Glideboard Incline Position
Beginner A
Advanced B or C, C-1, C-2, C-3 or C-4
Accessory: Handles
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Fig 16b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Fig 17b
Tension Cords
#1 and/or #2
#1, #2, and/or #3
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