CAPITAL SPORTS Pilato Manual De Instrucciones página 44

High Row Decline
Level
Glide Board
Incline Position
Tension Cords
Repetition
Works
Sit on footrest end of Glide board facing the headrest with knees
bent and feet on the Glide board. Grasp a hand strap in each
hand with palms facing downwards. Keeping your back straight
pull your hands back towards your chest, lifting elbows out to
the side and keeping hands approximately shoulder-width apart.
Hold for a count at the top of the motion and then slowly reverse
the movement back to the starting position
Lying Squats
Level
Glide Board
Incline Position
Tension Cords
Repetition
Works
Lie on Glide Board with head on Headrest and arms by your si-
des. Place feet on Footrest Push up bar approximately a shoul-
der-width apart. Tightening your buttocks and thighs, press with
your feet and slowly straighten your legs taking care not to lock
your knees. Hold for a count at the top of the movement then
slowly reverse the motion and return to the starting position.
44
Beginner
low
1 and/or 2
12-20 (or until tired)
upper & lower back, arms, abs and shoulders.
Beginner
low or middle
1 and/or 2
12-20 (or until tired)
hips, thighs and calves
Advanced
middle
1,2,3 and/or 4
Advanced
high / angle 1,2,3,4
1,2,3 and/or 4