CAPITAL SPORTS Pilato Manual De Instrucciones página 45

Lunges
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Stand next to Glide board beside Footrest. Place your inside foot in the centre of the Glide board.
Keeping your outside foot flat on the floor, bend the knee of the leg on the Glide board into the „lunge"
position, pushing the Glide board forward. Hold for a count at the top of the motion and then slowly
return to the start position.
Glute Kickbacks
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Kneel in the middle of Glide board facing headrest, grasp a hand strap in each hand with your palms
facing towards your body. Place your fisted hands on the Glide board. Carefully place one foot against
the Push up bar or Footrest. Pressing against the bar, slowly extend your leg until straight, taking care
not to lock your knee. Hold for a count and then slowly reverse the movement back to the start position.
Beginner
low
1 and 2
12-20 (or until tired)
hips, thighs and calves
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs and calves
Advanced
high / angle 1,2,3,4
1,2,3 and/or 4
Advanced
middle
1,2,3 and/or 4
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