Total Trainer Pilates Owner's manual

Brand: Total Trainer

Model: Pilates

Category: Fitness, gymnastics & weight training

Type: Owner's manual

MAX USERS WEIGHT: 120Kg-264lbs

INTRODUCTION TABLE OF CONTENTS

Congratulations!

Welcome to the world of the TOTAL TRAINER PILATES. The

TOTAL TRAINER PILATES is one of the finest and most

comprehensive pieces of home exercise equipment avail-

able. We know, as we have been making them for over 20

years.

By choosing TOTAL TRAINER PILATES, you have made a

decision that will improve the health and fitness and well

being for you and your family. Being fit and healthy will

improve your energy levels and your quality of life.

Strength training is vital for all ages and the TOTAL TRAINER

PILATES provides a more effective workout, producing better

results and will encourage you to reach your fitness goals and

maintain the body you have always wanted.

All you need to do is to spend 15 to 30 minutes three times a

week to start seeing the benefits of a regular exercise pro-

gram on the TOTAL TRAINER PILATES.

TOTAL TRAINER PILATES is two machines in one.

1) TOTAL TRAINER

2) PILATES

The Manual exercises are divided into TOTAL TRAINER

exercises & PILATES exercises.

Some of the accessories are designed specifically for the

different machines, Please do NOT use the TOTAL TRAINER

accessories for Pilates exercises & do NOT use the PILATES

accessories for TOTAL TRAINER exercises.

We want you to enjoy the full benefits of your exercise pro-

gram and so we recommend that you read this manual

thoroughly and by doing so you will:

! Learn proper techniques.

! Be able to better define your fitness goals.

BENEFITS OF EXERCISE

MEDICAL/SAFETY NOTICE

CARE AND MAINTENANCE

FEATURES OF THE AIR MAGNETIC ROWER

GETTING STARTED

SING THE MONITOR

TRAINING GUIDELINES

STRETCHING

PROGRAMS

TRAINING TIPS

WARRANTY

TOTAL TRAINER PARTS IDENTIFICATIONPILATES

PILATES LEG BAR

BRACE

GLIDE BOARD

RESISTANCE RAIL

ROPE PULLEY

FIXED PULLEY

ROPE HANDLES

ROPE

HEEL REST

ROPE CLIP

SIT-UP LEG CURL STRAP

PILATES

SHOULDER PADS

WEIGHT PLATE LOCK

POWER BAR HANDLE

POWER BAR

FREE WEIGHTS

(not supplied)

TOTAL TRAINER

LEG PRESS BOARD

PULL-UP

PRESS BAR

LEG CUFF ROPE

PILATES

ROPE

EXTENSION

LEG CUFFS

AB HARNESS

BENCH BAR

INCLINE

RAIL

GLIDE BOARD PULLEY

(underneath GLIDE BOARD)

TRANSPORTATION

WHEEL

ROPE

ASSEMBLY

The CHARTS A and B below are indications of the

percentage of your body weight against which you are

working.

Table 1 is with the Arm Rope ATTACHED to the Glide Board Pulley on the

Glide Board. The Arm Rope is used when performing Pullovers or Fly

exercises .

Table 2 is with the Arm Rope DETACHED from the Glide Board Pulley on the

Glide Board. The Arm Rope is NOT used when performing Leg Press or Pull-

up exercises .

To calculate the weight you are working against, multiply your weight by the

level percentage - CHART A example: a 68kg (150lb.) person at level 15 on

Table 2 is 68kg x 56% = 38kg (150 x 56% = 84lbs.) being lifted.

If free weights are added to the Power Bar, add the weight to your body

weight before calculating the percentage - CHART A example: a 68kg

(150lb.) person plus 45kg (100lbs.) of free weights at Level 15 is 113 x 56% =

63kg (250 x 56% = 140lbs.).

The principle behind the TOTAL TRAINER PILATES is to

use your own body weight on a moving board as the resis-

tance. So, you are actually exercising directly against your

own body weight.

The desired percentage that you

exercise against is determined by

varying the angle of the Glide

Board and Incline Rail.

Selecting various heights on the

Resistance Rail for the different

exercises represents a varying

percentage of your body weight

that you exercise against,

ranging from light on the lower

levels to very heavy on the top

levels.

To increase the resistance further optional weights can be added to the

Power Bar. Up to 45kg or 100lbs (22.5kg or 50lbs Each side) can be

added to the Power Bar.

HOW YOUR TOTAL TRAINER PILATES WORKS

Table 2

12%

15%

19%

23%

27%

31%

34%

38%

10%

17%

23%

30%

36%

43%

50%

56%

63%

69%

Resistance Formula

Table 1 Resistance Level

Minimum

Maximum

CHART A = 19 Resistance Level Settings

Table 2

11%

14%

18%

22%

25%

28%

32%

35%

38%

10%

15%

20%

26%

32%

39%

45%

51%

57%

63%

69%

Table 1 Resistance Level

Minimum

Maximum

CHART B = 21 Resistance Level Settings

Resistance Rail

WARNING: To avoid injury always use the

Storage Handle when setting up or folding the

TOTAL TRAINER PILATES and keep fingers

and hands away from folding hinge parts.

It is very important that the Brace Lock Pin

is firmly engaged & locked. The TOTAL

TRAINER PILATES Incline Rail must be

parallel with the floor and Resistance Rail

must be vertical. You should see or hear

the Brace Lock Pin click into place. Rotate

the Brace Lock Pin clockwise until firm.

WARNING: To avoid serious injury the Brace

Lock Pin must be engaged & locked before

exercising.

Lower the TOTAL TRAINER PILATES

Incline Rail all the way so that it is

horizontal with the floor and the

Resistance Rail is vertical.

IMPORTANT: Clear a 2x Meter by 2.5 Meter

working space before setting-up your TOTAL

TRAINER PILATES. Ensure the surface is

solid & level.

Standing at the side of the TOTAL

TRAINER PILATES grasp the Storage

Handle with one hand and the Top Bar with

the other hand.

Open up the TOTAL TRAINER PILATES by

pulling the Top Bar so that the wheel

section rollers apart.

SETTING UP YOUR TOTAL TRAINER PILATES

Unfolding

To raise the Incline Rail up the Resistance

Rail, stand at the side of the Resistance

Rail and hold the upper section of incline

Rail with your right hand. Grasp the

Resistance Rail Lock Pin with your left

hand. Pull out Resistance Rail Lock Pin

and lifting with your right-hand raise the

Incline Rail.

Pull out Resistance Rail Lock Pin and

lifting with your right-hand raise the Incline

Rail.

Changing the Resistance

Storage Handle

Brace Lock Pin

SETTING UP YOUR TOTAL TRAINER PILATES

On the opposite side from the Resistance

Rail Lock Pin is an additional Safety Pin

which must also be firmly inserted before

using your TOTAL TRAINER PILATES.

WARNING: To avoid injury ensure Resistance

Rail Lock Pin and Safety Pin are firmly

engaged before exercising.

WRONG

CORRECT

Safety Pin

The Pull-Up/Press Bar can be used in two

positions on the TOTAL TRAINER PILATES.

PULL-UP POSITION

Inset the Pull-Up/Press Bar in the top end

of the Incline Rail for doing Pull-Ups.

SHOULDER PRESS POSITION

Place the Pull-Up/Press Bar in the bottom

end of the Incline Rail for doing Shoulder

Press.

Pull-Up/Press Bar

The TOTAL TRAINER LEG PRESS BOARD is

used for doing TOTAL TRAINER exercises

(see pages ??~??)

bottom end of the

Incline Rail

WARNING: The PILATES LEG BAR is for

Pilates exercises and the TOTAL TRAINER

LEG PRESS BOARD is for Total Trainer

exercises. DO NOT use the PILATES LEG

BAR for Total Trainer exercises as injury may

result

TOTAL TRAINER LEG PRESS BOARD

Place the TOTAL TRAINER LEG PRESS

BOARD in the holes at bottom end of the

Incline Rail.

You can use the POWER BAR as handles

for extra support when doing Leg Press or

Calf raise exercises.

The TOTAL TRAINER LEG PRESS BOARD

and the PILATES LEG BAR are inserted in

exactly the same holes in the

TOTAL TRAINER

Leg Press Board

Hook the Rope loop over the back end of

the Retaining Plate into the Glide Board

Pulley and pull the Rope forward. The Total

Trainer Rope configuration should look as

below:

STANDARD SETUP

(without Glide Board Pulley)

There are many exercises that do not use the

Glide Board Pulley. Simply disengage the

Rope from underneath the Glide Board. The

Rope configuration should look as per below:

SIDE PULLEY

IMPORTANT: DO NOT fold the TOTAL

TRAINER PILATES in the

position, always return to the

STANDARD SETUP before folding.

Remove the Lock Pins securing the left

and right Rope Pulleys to the shafts at top

of the Main Frame.

Move the left and right Rope Pulleys to the

Shafts at each side of the Glide Board and

refit the Lock Pins.

SETUP

(without Glide Board Pulley)

SIDE PULLEY

SETUP

Using Ropes and Pulleys

The rope and pulley system on the Total

Trainer is very simple.

All exercises are either performed with or

without the Glide Board Pulleys engaged, or

with the Side Pulleys engaged. The TOTAL

TRAINER PILATES Glide Board Pulley is

located underneath the top of the Glide Board.

Each exercise shown in your Manual states

clearly whether the exercise should be

performed with the Glide Board Pulleys

engaged or disengaged or the Side Pulley

engaged. Several of the arm exercises can be

used with the Glide Board Pulley engaged or

disengaged, and these are marked optional.

The resistance is halved with the Glide Board

Pulleys engaged as it provides a 2:1 reduction

ratio.

IMPORTANT: When not using the Arm Rope

Assembly ALWAYS Disengage the rope from

the Glide Board Pulley and the Side Pulleys.

STANDARD SETUP

(With Glide Board Pulley)

For exercises that use the Glide Board

pulley, you will need to hook the center of

the Rope around the Glide Board Pulley on

the underside of the Glide Board. Form a

loop with the Rope as shown.

STANDARD SETUP

(with Glide Board Pulley)

STANDARD SETUP

(without Glide Board Pulley)

SETTING UP YOUR TOTAL TRAINER PILATES

SIDE PULLEY SETUP

(Without Glide Board Pulley)

Rotate the Rope Retainer Plate into the

UNLOCKED Position. Place the Rope

around the Pulley. Rotate the

WARNING: To avoid injury the Rope Retainer

Plates must be LOCKED before exercising in

the Side Pulley Setup.

Move the Rope to the top of the Frame and

fit it around the Fixed Pulleys on each side

of the Main Frame.

Rope

Retainer Plate to the Locked Position.

Lift the Handles and place them on the top

of the Glide Board. This will give you easy

access to the Handles when getting into

position for the advanced exercises.

SIDE PULLEY SETUP

(without Glide Board Pulley)

ROPE RETAINER PLATE “UNLOCKED”

SETTING UP YOUR TOTAL TRAINER PILATES

ROPE RETAINER PLATEROPE RETAINER PLATE

ROPE RETAINER PLATE “LOCKED”

Your TOTAL TRAINER PILATES is supplied

with a Bench Bar that simulates lifting free

weights in the Bench Press position but can

also be used for various other exercises -

Upright Rowing, Bicep Curls etc.

TOTAL TRAINER Bench Bar is used with the

Rope Assembly in the Side Pulley Set-Up.

TOTAL TRAINER Bench Bar looks like this.

Detach and remove the Handles from the

Rope Assembly by unhooking the Handles

from the Rope Clip.

Attach the TOTAL TRAINER Bench Bar to

the Rope Assembly by way of the Rope

Clip.

Bench Bar

SETTING UP YOUR TOTAL TRAINER PILATES

Separate Leg Cuff velcro and place Leg

Cuff around ankle.

Grasp Leg Cuff Rope Clip and get into

position on the Glide Board for the

exercise you wish to perform. Connect the

Leg Cuff “D” Ring to the Rope Clip.

Get into position by supporting your weight

with your free leg on the floor. Transfer

your weight to the Leg Cuff while lifting

your other leg onto the Glide Board.

Leg Cuffs

Your TOTAL TRAINER PILATES is supplied 2 x

Leg Cuffs for doing TOTAL TRAINER Leg

Exercises and PILATES Leg Exercises.

TOTAL TRAINER Leg Exercises will only use

1 x Leg Cuff and the Leg Cuff Rope. See photo

example.

PILATES Leg Exercises will use 2 x Leg Cuff

and the PILATES Rope Extension. See photo

example.

TOTAL TRAINER

PILATES

Your TOTAL TRAINER PILATES is supplied

with a Leg Cuff Rope and 2 x Leg Cuffs for

doing several leg exercises.

The TOTAL TRAINER Leg Cuff Rope should

NOT be used for PILATES exercises.

Insert Leg Cuff Rope into the hole in the

Top Bar so the pulley is facing the Glide

Board and tighten Knob firmly.

WARNING: To avoid possible injury always

ensure Knob is tightly secured.

On the end of the Leg Cuff Rope is a Loop.

Place the Rope Loop over the back end of

the Retaining Plate into the Glide Board

Pulley and pull the rope forward.

WARNING: To avoid possible injury always

ensure Leg Cuff Rope Loop is tightly secured

Leg Cuff Rope

SETTING UP YOUR TOTAL TRAINER PILATES

10 10

This Strap is used for Sit-Ups, Leg Curls and

various other exercises.

Loosen off the Velcro Strap leaving

sufficient room to insert both of your feet.

Before sitting on the Glide Board, slide the

Glide Board up the Incline Rail as per

photo.

Sit-Up / Leg Curl Strap

Stop the Glide Board sliding down the

Incline rail by firmly holding the Incline Rail

with your left hand and sit on Glide Board

as per photo.

Place your heels behind the padded Heel

Rest and slide your feet under both of the

Velcro Straps. Tighten the Velcro Strap so

feet are firmly held. Engage the Velcro

Lock.

Note: The Sit-Up / Leg Curl Strap can be

adjusted (i.e. made shorter or longer) from the

left side using the Velcro connection.

Your TOTAL TRAINER PILATES is supplied

with a AB Harness for exercising your

abdominal muscles.

TOTAL TRAINER AB Harness is used with the

Rope Assembly in the Standard Set-Up.

TOTAL TRAINER AB Harness looks like this.

Detach and remove the Handles from the

Rope Assembly by unhooking the Handles

from the Rope Clip.

Attach the TOTAL TRAINER AB Harness

to the Rope Assembly by way of the Rope

Clip.

AB Harness

SETTING UP YOUR TOTAL TRAINER PILATES

11 11

ADDING FREE WEIGHTS

The Total Trainer is supplied with an optional

Power Bar to allow extra weight to be added to

the TOTAL TRAINER PILATES.

Insert Power Bar through the Glide Board

Channel.

Slide an equal amount of weights

on each side of the Power Bar

then secure with the Weight Plate Locks

which are provided.

MAXIMUM RECOMMENDED ADDITIONAL

WEIGHT is 45kg (100 lbs.)

22.5kg (50lbs.) each side.

(WEIGHTS NOT PROVIDED)

and a

Hand Grip

The Power Bar Hand Grips are useful to hold

onto while doing many of the exercises.

MAXIMUM USER WEIGHT is 120kg (264lbs.)

Power Bar

Your TOTAL TRAINER PILATES is supplied

with an PILATES Rope Extension.

It is necessary to attach the PILATES Rope

Extension to perform all PILATES Rope

Assembly exercises.

The PILATES Rope Extension should NOT be

used for TOTAL TRAINER exercises.

Your PILATES Rope Extension looks like this.

Detach and remove the Handle from the

Rope Assembly by unhooking the Handle

from the Rope Clip.

PILATES Rope Extension

Attach the PILATES Rope Extension to the

Rope Assembly by way of the Rope Clip.

Reattach the Handle to the PILATES Rope

Extension with the Rope Clip.

The PILATES LEG BAR is used for the

PILATES WORKOUT (see page ??)

PILATES LEG BAR TOTAL

TRAINER LEG PRESS BOARD are

bottom end of the

Incline Rail

WARNING: The TOTAL TRAINER LEG

PRESS BOARD is for Total Trainer exercises

and the PILATES LEG BAR is for the Pilates

Workout. DO NOT use the TOTAL TRAINER

LEG PRESS BOARD for Pilates Workout as

injury may result

PILATES LEG BAR

Place the PILATES LEG BAR in the holes

at bottom end of the Incline Rail.

PILATES WORKOUT (see page ??)

The and the

inserted in

exactly the same holes in the

Your TOTAL TRAINER PILATES has 4 x

PILATES Cords under the Glide Board to be

used for Pilates Exercises ONLY. You can

Engage & Disengage the PILATES Cords with

ease to vary the resistance during PILATES

Exercises.

All 4 x PILATES Cords are Disengaged.

Hold the Grab Tab & pull.

Relocate the Grab Tab on the Glide Board.

SETTING UP YOUR TOTAL TRAINER PILATES

12 12

Your TOTAL TRAINER PILATES is supplied

with 2 x PILATES Shoulder Pads for PILATES

exercises ONLY.

PILATES Shoulder Pads looks like this.

Unscrew and remove the all 4 x Shoulder

Pad Knobs.

Fit the 2 x PILATES Shoulder Pads to the

Glide Board and secure with 4 x Shoulder

Pad Knobs. Tighten firmly.

PILATES Shoulder Pads

PILATES Cords

Engaged

Disengaged

PILATES Leg Bar

Release the Brace Lock Pin with one hand

and then slightly lower the Resistance Rail

toward the Glide Board so that the Brace

Lock Pin disengages.

Grasp the Storage Handle with one hand

and Top Bar with the other hand and lift

with the Storage Handle while pulling on

the Top Bar so that the Resistance Rail

wheels roll and the TOTAL TRAINER

PILATES closes.

Remove all accessories and attachments

(Leg Press Board, Pull-Up/Press Bar, Leg

Cuff, Power Bar etc)

Lower Incline Rail and Glide Board to

Level 1. Check that the Resistance Rail

Lock Pin has engaged by listening for the

familer locking sound.

Place the Handles over the Top Bar.

10.

Folding

SETTING UP YOUR TOTAL TRAINER PILATES

Engage Storage Handle.

To wheel the TOTAL TRAINER PILATES,

stand behind the machine and pull

machine toward you and wheel.

13 13

There are ??? exercises that can be

performed on the Total Trainer. The exercises

have been listed here for quick reference.

14 14

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

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

Page

Number

Step over the Glide Board and hold Rope

Handles in correct hands (check the ropes

are not crossed over each other).

Still holding the Rope Handles, sit down

and lie back and lift your feet onto the

Glide Board.

You will soon become accustomed to getting

on and off your TOTAL TRAINER PILATES.

Most people have initial difficulty getting on the

TOTAL TRAINER PILATES for exercises that

utilize the Arm Rope. The best way is to take up

the rope slack before you get on the Glide

Board.

The following two examples are representative

of exercises using the TOTAL TRAINER

PILATES with the Glide Board Pulley engaged.

Example 1:

Take the Rope Handles in one hand and

pull the Glide Board up the Incline Rail.

Example 2:

Take the Rope Handles in both hands and

pull the Glide Board up the Incline Rail.

While holding the Rope Handles, rest your

knuckles on the top end of the Glide Board.

Kneel in the correct position as shown in

the above photo.

Getting on the Easy Way

15 1515 15

TOTAL TRAINER EXERCISES Getting on the Easy Way

Positioning yourself correctly on the Glide

Board enables you to perform the exercises

correctly and with the full range of movement.

This gives you maximum benefit. If during any

exercise you find the Glide Board stopping at

the top or bottom of the frame before you have

completed the exercises, then reposition

yourself closer to the appropriate end of the

Glide Board.

Example 1 (Leg Press)

Sit on the Glide Board at the very bottom end

so that the Board does not hit your heels or the

frame at the bottom of the exercise movement.

Head is supported by resting on Glide Board.

Head overhangs the Glide Board and is

unsupported.

Example 2 (Pullover)

Your head should be at the very top end of the

Glide Board. Keep your head and hair away

from the Glide Board Pulley at the top of the

Glide Board. If you have long hair, make sure

you tie it up to prevent it from getting caught

under the Glide Board rollers or Glide Board

Pulley.

Head is supported by resting on Glide Board.

Head overhangs the Glide Board and is

unsupported.

Example 3 (Fly)

Sit on the Glide Board at the very top end. If

you are too far down the Glide Board, the Rope

will be too short to allow you to complete the

exercise or the Glide Board will stop at the top

of the Incline Rail before you have finished the

exercise.

Legs are bent and the Glide Board supports

ALL the body.

Legs are overhanging the end of the Glide

Board.

Correct Positioning

CORRECT

WRONG

CORRECT

WRONG

CORRECT

WRONG

16 16

TOTAL TRAINER EXERCISES

Your body is like a car, it works best when it is

warm, that way the blood is easily pumped

through the heart, lungs, and muscles.

The best way to Warm-up is to do gentle

exercise that uses the most body muscles

possible.

A Good Warm-up permits peak performance

and helps prevent injuries.

Every workout should begin and end with

3 ~ 5 minutes

of low intensity aerobic activity.

Exercises A1 and A2 are great Warm-up or

Cool Down exercises or can be used for low to

high aerobic activity.

You can include either one or both these

exercises in your TOTAL TRAINER Exercise

Program to increase aerobic conditioning for a

circuit training effect.

TOTAL TRAINER EXERCISES

Muscles Used:

Glide Board Pulley : Engaged

Total Body

Place feet in Sit-up/Leg Curl position.

Grasp handles and complete a Leg Curl

action while simultaneously completing a

Reverse Fly.

Vary hand and elbow position to reach

different arm and back muscles.

Use low resistance setting to avoid fatigue.

Rowing

Muscles Used:

Glide Board Pulley : Engaged

Total Body

Perform Leg Press and Pull-Over exercises

so that legs are being extended and handles

come over head towards waist.

If your arms become tired put more

emphasis on your legs.

Use low resistance setting to avoid fatigue.

Push-Pull

Warm-up/Cool Down

Aerobic Exercises

17 17

The TOTAL TRAINER Stretches shown here

are the second step in your TOTAL TRAINER

Exercise Program.

Experts agree that stretching is beneficial prior

to any strenuous activity.

Always do the stretches slowly and hold for the

recommended amount of time. Do NOT

Bounce.

When performing these stretches, make sure

to go by the feel of the stretch - this is far more

important than how far you stretch.

WARNING: If you experience any discomfort

while doing these stretches, discontinue them

immediately.

TOTAL TRAINER EXERCISES

Muscles Used:

Glide Board Pulley : Disengaged

Front Thigh

Lay face down on the Glide Board and reach

behind body with one hand, grasp top of foot

and pull heel towards buttocks while using

your free arm and legs for balance.

Hold for 20~30 seconds and release.

Repeat for opposite leg.

Advanced Option: Stretch both legs

together.

Quad Stretch

Muscles Used:

Glide Board Pulley : Disengaged

Calves, Achilles Tendon

Lay on back and put balls of feet on bottom

edge of Leg Press Board 2 - 4 inches apart

with toes pointed slightly out with heels

lower than toes.

Extend Up on toes as far as possible.

Hold for 20~30 seconds and release.

Calf Stretch

Stretches

18 18

Muscles Used:

Glide Board Pulley : Engaged

Hamstrings

Lower Back

Grasp Handles.

Slide the Glide Board up and sit at the

bottom facing the Resistance Rail.

Keeping your arms, legs and back straight,

slowly bend at the waist and stretch forward.

Do NOT bend elbows.

Hold for 20~30 seconds and release.

Hamstring Stretch

19 19

TOTAL TRAINER EXERCISES

Muscles Used:

Glide Board Pulley : N/A

Back

With arms extended and hips directly over

feet, lower upper body below hand level by

bending at the knees.

Hold for 20~30 seconds and release.

Back Stretch

Muscles Used:

Glide Board Pulley : N/A

Rear Upper Arm

Grasp elbow and pull hand toward midline of

the body while maintaining an erect and

upright posture.

Hold for 20~30 seconds and release.

Repeat for opposite arm.

Tricep Stretch

20 20

TOTAL TRAINER EXERCISES

Muscles Used:

Glide Board Pulley : N/A

Buttocks, Hips

Abdominals

While keeping both shoulders in contact

with the ground, gently pull knee toward the

ground.

Hold for 20~30 seconds and release.

Repeat for opposite side.

Mid Section Stretch

Muscles Used:

Glide Board Pulley : N/A

Buttocks, Hips

Abdominals

With soles of feet together, lean forward

from the waist while applying downward

pressure to the inside of the knees.

Hold for 20~30 seconds and release.

Adductor Stretch

Muscles Used:

Glide Board Pulley : N/A

Chest, Shoulders

Upper Arm

Move buttocks forward and away from arms

while keeping arms extended back and

palms on ground.

Hold for 20~30 seconds and release.

Upper Body Stretch

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Total Trainer Pilates Owner's manual

Brand: Total Trainer

Model: Pilates

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Total Trainer Pilates Owner's manual

Total Trainer Pilates Owner's manual

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