There are ??? exercises that can be
performed on the Total Trainer. The exercises
have been listed here for quick reference.
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3.
1.
Program Cards
Your Total Trainer comes with separate Program
Cards so you can easily reference the correct
exercise photo in the manual while keeping the
program card handy during your workout.
The Total Trainer Program Cards are plastic coated
so you can use a “white board marker” but before you
start using them we suggest that you make photo-
copies & keep the photocopies as master copies in a
safe place.
If you lose or destroy your Total Trainer Program
Cards don't worry. The Total Trainer Program Cards
can be downloaded from our Web Site.
Once you get used to the Total Trainer you
won't need to reference the manual and will
know the exercises by memory.
The cards have been designed so you can copy the
cards or use pencil and enter the Resistance Rail
level, repetitions and sets.
The program cards have been separated from the
manual so you can use the cards while referring to
the manual for the correct exercise and execution.
We recommend you make copies of the cards you
wish to use or use pencil to allow you to record
progress and any changes.
Your Total Trainer is very versatile in being able to
cater to a wide variety of fitness needs and fitness
levels -from children too those who are recommenc-
ing an exercise program after a break of several
months or years; to the sports enthusiasts who want
a very demanding program to keep-them at the peak
of fitness.
Fitness training programs must relate to each
individual. Personal needs and abilities vary greatly
and fitness requirements change at different stages
of life. A fitness program must meet your personal
lifestyle demands. Also, as you progress with your
Total Trainer exercise program, your own require-
ments will change as you become fitter and healthier.
With the Total Trainer you will be able to modify your
program to suit your changing needs.
W www.progymco.com
1.
Unfolding
TOTAL TRAINER EXERCISES
Exercise Table
of Contents
There are several ways to use the TOTAL
TRAINER PILATES, moving both arms and or
both legs together or separately.
BILATERAL MOVEMENT
Both arms or both legs move together in the
same direction. This is recommended for most
exercises.
UNILATERAL MOVEMENT
One arm or leg remains stationary while the
other arm or leg moves independently. This
allows you to concentrate on a particular
muscle more intensely. You can alternate one
for another or, for example, perform twelve
repetitions on one arm and then switch.
STATIC EQUILIBRIUM MOVEMENT
This is where both arms move at the same time
in opposite directions. The Glide Board is held
in a stable position and does not move. This
allows you to focus on toning or strengthening
the upper body, helping improve coordination
and endurance.
Movement Styles
Program Cards
Movement Styles
Getting on the Easy Way
Correct Positioning
Warm-up/Cool Down
Stretches
Quad Stretch
Calf Stretch
Exercises
Aerobic Exercises
Rowing
Push-Pull
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