Fitness Quest Pilates Power Gym Owner's Manual page 25

SPECIAL INSTRUCTIONS: Do the following four exercises: Front
Press, Torso Rotation, Zorro and Side Leg Press all on one side, then
change position and repeat all four exercises on the other side.
Front Press
Sit centered and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the
hand closest to it. Bend your elbow and keep your entire arm lifted at rib cage height with your palm facing
your body. See FIG. 10a. Extend your elbow, pressing your arm forward and across your body on a diagonal.
See FIG.10b. Do not lock your elbow or rotate your torso. Pause at the end of the motion. Then, slowly bend
your elbows and release back to starting position.
Perform 8 to 16 repetitions
Works the chest, front shoulders and abs.
Fig 10a
Glideboard Incline Position
Beginner A
Advanced
A
Accessory: Handles
Torso Rotation
Sit centered and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the
hand closest to it. Place your opposite hand over the hand with the handle. Bend your elbows until the
arms form a circle, and keep arms lifted at rib cage height with your palms facing your body. See FIG. 11a.
Maintain the position of the arms and use your torso muscles to rotate your body in the opposite direction
toward the Foot Rest Bar Assembly. See FIG. 11b. Then, slowly rotate back to center and slightly on a
diagonal to face the pulley arms.
Perform 8 to 16 repetitions
Works the abs, especially the obliques.
Fig 11a
Glideboard Incline Position
Beginner A
Advanced
A
Accessory: Handles
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Fig 10b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Fig 11b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
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Zorro
Sit centered and sideways on the Glideboard in a cross-legged position. Grasp the front handle with the
hand farthest from the handle, palm facing your chest. Bend your elbow with your arm lifted to chest height
as if you were holding a bow and arrow. See FIG. 12a. Extend your arm directly sideways fully straightening
your elbow without locking it, keep wrist straight and torso stationary. See FIG. 12b. Pause, then slowly
bend your elbow without lowering your arm and release back to the starting position.
Perform 8 to 16 repetitions
Works the rear shoulders, upper back and back of upper arm.
Fig 12a
Glideboard Incline Position
Beginner A
Advanced
A
Accessory: Handles
Side Leg Press
Lie on your side facing the same direction as the previous exercise. Prop your torso up by placing your
bottom elbow and forearm on the Glideboard, or on the Headrest in the flat position. Bend your bottom
knee and relax it on the Glideboard. Place your top foot flat and sideways on the outside edge of the Foot
Rest Bar Assembly with your leg straight. See FIG. 13a. Bend your top knee in toward your chest, keeping
the foot pointed directly sideways. See FIG. 13b. Keep your hips stacked and contract your abs to avoid
rolling forward or backward. Pause for a moment. Then, release back to the starting position, exhaling
while straightening the leg.
Perform 8 to 16 repetitions
Works the hips, front and back thighs.
Fig 13a
Glideboard Incline Position
Beginner A
Advanced
A, B or C
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Fig 12b
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Fig 13b
Tension Cords
#2 and #3
#1, #2, #3 and/or #4
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