Total Trainer Pilates User manual

MAX USERSWEIGHT: 120Kg-264lbs

INTRODUCTION TABLE OF CONTENTS
1
2
3
9
15
25
35
45
55
67
78
1
1
Congratulations!
WelcometotheworldoftheTOTALTRAINERPILATES.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
improveyourenergylevelsandyourqualityoflife.
Strengthtrainingis vitalforall agesandthe TOTAL TRAINER
PILATESprovides amoreeffectiveworkout, producingbetter
resultsandwillencourageyoutoreachyourfitness goalsand
maintainthebodyyouhavealwayswanted.
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-
gramontheTOTALTRAINERPILATES.
TOTAL TRAINER PILATES is two machines in one.
1) TOTALTRAINER
2) PILATES
The Manual exercises are divided into TOTAL TRAINER
exercises&PILATESexercises.
Some of the accessories are designed specifically for the
differentmachines,PleasedoNOTusethe TOTALTRAINER
accessoriesforPilatesexercises & do NOT usethePILATES
accessoriesforTOTALTRAINERexercises.
We want you to enjoy the full benefits of your exercise pro-
gram and so we recommend that you read this manual
thoroughlyandbydoingsoyouwill:
!Learnpropertechniques.
!Beabletobetterdefineyourfitnessgoals.
.
BENEFITSOFEXERCISE
MEDICAL/SAFETYNOTICE
CAREANDMAINTENANCE
FEATURESOFTHEAIRMAGNETICROWER
GETTINGSTARTED
SINGTHEMONITOR
TRAININGGUIDELINES
STRETCHING
PROGRAMS
TRAININGTIPS
WARRANTY

TOTAL TRAINER PARTS IDENTIFICATIONPILATES
PILATESLEG BAR
BRACE
GLIDE BOARD
RESISTANCERAIL
ROPE PULLEY
FIXED PULLEY
ROPE HANDLES
ROPE
HEEL REST
ROPE CLIP
SIT-UP LEGCURL STRAP
PILATES
SHOULDER PADS
WEIGHT PLATE LOCK
POWER BARHANDLE
POWER BAR
FREE WEIGHTS
(not supplied)
TOTALTRAINER
LEG PRESSBOARD
PULL-UP
PRESS BAR
LEG CUFFROPE
PILATES
ROPE
EXTENSION LEG CUFFS
AB HARNESS
BENCH BAR
3
INCLINE
RAIL
3
GLIDE BOARDPULLEY
(underneath GLIDEBOARD)
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 .
Table2 is with the ArmRope DETACHED fromthe GlideBoard Pulley on the
Glide Board.The Arm Rope isNOT usedwhen performing Leg Pressor 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 2is 68kgx 56%= 38kg(150 x56% =84lbs.) beinglifted.
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.) personplus 45kg(100lbs.) of free weightsat Level15 is 113x 56%=
63kg (250 x56% = 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 areactually exercising directly againstyour
own bodyweight.
The desired percentage that you
exercise against isdetermined by
varying the angle of the Glide
Board and InclineRail.
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.
Toincrease the resistancefurther optional weightscan be addedto the
Power Bar. Up to 45kg or 100lbs (22.5kg or 50lbs Each side) can be
added tothe PowerBar.
HOW YOUR TOTAL TRAINER PILATES WORKS
4
3.
4
Table 2
1
3
5
7
9
11
13
15
17
19
4%
8%
12%
15%
19%
23%
27%
31%
34%
38%
10%
17%
23%
30%
36%
43%
50%
56%
63%
69%
Resistance Formula
Table 1Resistance Level
Minimum
Maximum
CHART A= 19Resistance LevelSettings
Table 2
1
3
5
7
9
11
13
15
17
19
21
4%
7%
11%
14%
18%
22%
25%
28%
32%
35%
38%
10%
15%
20%
26%
32%
39%
45%
51%
57%
63%
69%
Table 1Resistance Level
Minimum
Maximum
CHART B= 21Resistance LevelSettings
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 awayfrom folding hingeparts.
It is very importantthat theBrace 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 LockPin click intoplace. Rotate
the Brace LockPin clockwise untilfirm.
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 Railis 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 onehand and theTopBar with
the otherhand.
Open upthe TOTAL TRAINER PILATESby
pulling the Top Bar so that the wheel
section rollers apart.
3.
4.
SETTING UP YOUR TOTAL TRAINER PILATES
5
5
2.
Unfolding
1.
Toraise the InclineRail up theResistance
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 withyour right-hand raise theIncline
Rail.
1.
2.
Changing the Resistance
Storage Handle
Brace Lock Pin

6
6
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 TOTALTRAINER PILATES.
WARNING: To avoid injury ensure Resistance
Rail Lock Pin and Safety Pin are firmly
engaged beforeexercising.
3.
WRONG
CORRECT
Safety Pin
Safety Pin
The Pull-Up/PressBar canbe usedin two
positions on theTOTALTRAINER PILATES.
PULL-UP POSITION
Inset the Pull-Up/Press Bar in the top end
of the Incline Rail fordoing Pull-Ups.
SHOULDER PRESS POSITION
Place the Pull-Up/Press Bar in the bottom
end of the Incline Rail for doing Shoulder
Press.
1.
Pull-Up/Press Bar
2.
The TOTAL TRAINER LEG PRESS BOARD is
used for doing TOTAL TRAINER exercises
(see pages??~??)
bottom endof 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
TOTALTRAINER LEG PRESSBOARD
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 thesame holesin the
1.
TOTAL TRAINER
Leg Press Board
2.

Hook the Rope loop over the back end of
the Retaining Plate into the Glide Board
Pulley andpull theRope forward.The Total
Trainer Rope configuration should look as
below:
STANDARDSETUP
(without GlideBoard Pulley)
There are many exercises that do not use the
Glide Board Pulley. Simply disengage the
Rope from underneath the Glide Board. The
Rope configurationshould lookas perbelow:
SIDE PULLEY
IMPORTANT: DO NOT fold the TOTAL
TRAINER PILATES in the
position, always return to the
STANDARDSETUP beforefolding.
Remove the Lock Pins securing the left
and right Rope Pulleys to the shafts at top
of theMain Frame.
Move the left andright RopePulleys to the
Shafts at each side of the Glide Board and
refit the LockPins.
SETUP
(without GlideBoard Pulley)
SIDE PULLEY
SETUP
Using Ropes and Pulleys
7
The rope and pulley system on the Total
Trainer isvery 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, andthese aremarked 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 BoardPulley and theSide Pulleys.
STANDARDSETUP
(With GlideBoard Pulley)
For exercises that use the Glide Board
pulley, you will need to hook the center of
the Ropearound the Glide BoardPulley on
the underside of the Glide Board. Form a
loop withthe Ropeas shown.
1.
2.
7
1.
STANDARDSETUP
(with Glide BoardPulley)
STANDARDSETUP
(without Glide BoardPulley)
2.
SETTING UP YOUR TOTAL TRAINER PILATES

SIDE PULLEYSETUP
(Without GlideBoard 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 SidePulley Setup.
Move theRope tothe top of theFrame and
fit it around theFixed Pulleyson each side
of theMain Frame.
Rope
Retainer Plateto theLocked Position. Lift the Handles and place them on the top
of the Glide Board. This will give youeasy
access to the Handles when getting into
position for theadvanced exercises.
3.
4.
5.
SIDE PULLEYSETUP
(without Glide BoardPulley)
ROPE RETAINER PLATE “UNLOCKED”
SETTING UP YOUR TOTAL TRAINER PILATES
8
8
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, BicepCurls etc.
TOTAL TRAINER Bench Bar is used with the
Rope Assemblyin theSide PulleySet-Up.
TOTALTRAINER Bench Barlooks like this.
Detach and remove the Handles from the
Rope Assembly by unhooking the Handles
from theRope Clip.
Attach the TOTAL TRAINER Bench Bar to
the Rope Assembly by way of the Rope
Clip.
Bench Bar
1.
2.

SETTING UP YOUR TOTAL TRAINER PILATES
Separate Leg Cuff velcro and place Leg
Cuff aroundankle.
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” Ringto the Rope Clip.
Get intoposition bysupporting yourweight
with your free leg on the floor. Transfer
your weight to the Leg Cuff while lifting
your otherleg ontothe GlideBoard.
3.
4.
5.
Leg Cuffs
YourTOTALTRAINER PILATES issupplied 2x
Leg Cuffs for doing TOTAL TRAINER Leg
Exercises and PILATES Leg Exercises.
TOTAL TRAINER Leg Exercises will only use
1 x LegCuff andthe Leg Cuff Rope. Seephoto
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 legexercises.
The TOTAL TRAINERLeg CuffRope should
NOT be used forPILATESexercises.
Insert Leg Cuff Rope into the hole in the
Top Bar so the pulley is facing the Glide
Board andtighten Knobfirmly.
WARNING: To avoid possible injury always
ensure Knobis tightlysecured.
On the end ofthe Leg Cuff Rope is aLoop.
Place the Rope Loop over the back end of
the Retaining Plate into the Glide Board
Pulley andpull therope forward.
WARNING: To avoid possible injury always
ensure LegCuff RopeLoop istightly secured
1.
Leg Cuff Rope
2.
9
9

SETTING UP YOUR TOTAL TRAINER PILATES
10 10
This Strapis usedfor Sit-Ups,Leg Curlsand
various other exercises.
Loosen off the Velcro Strap leaving
sufficient roomto insert bothof your feet.
Before sitting on theGlide Board,slide the
Glide Board up the Incline Rail as per
photo.
Sit-Up / Leg Curl Strap
1.
2.
Stop the Glide Board sliding down the
Incline railby firmlyholding theIncline Rail
with your left hand and sit on Glide Board
as perphoto.
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 sideusing theVelcroconnection.
3.
4.
Your TOTAL TRAINER PILATES is supplied
with a AB Harness for exercising your
abdominal muscles.
TOTAL TRAINER AB Harness is used with the
Rope Assemblyin theStandard Set-Up.
TOTALTRAINER AB Harnesslooks like this.
Detach and remove the Handles from the
Rope Assembly by unhooking the Handles
from theRope Clip.
Attach the TOTAL TRAINER AB Harness
to the Rope Assembly by way of the Rope
Clip.
AB Harness
1.
2.

SETTING UP YOUR TOTAL TRAINER PILATES
11 11
ADDING FREE WEIGHTS
The Total Traineris suppliedwith anoptional
Power Bar toallow extra weightto be addedto
the TOTAL TRAINER PILATES.
Insert Power Barthrough the GlideBoard
Channel.
Slide an equal amount of weights
on each side of the Power Bar
then secure with the Weight Plate Locks
which areprovided.
MAXIMUM RECOMMENDED ADDITIONAL
WEIGHT is 45kg(100 lbs.)
22.5kg (50lbs.)each side.
(WEIGHTS NOTPROVIDED)
and a
Hand Grip
The PowerBar HandGrips areuseful tohold
onto while doingmany of theexercises.
MAXIMUM USER WEIGHTis 120kg (264lbs.)
Power Bar
1.
2.
Your TOTAL TRAINER PILATES is supplied
with anPILATESRope 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 TOTALTRAINER exercises.
YourPILATESRope Extension lookslike this.
Detach and remove the Handle from the
Rope Assembly by unhooking the Handle
from theRope Clip.
PILATES Rope Extension
1.
Attach thePILATESRope Extensionto the
Rope Assemblyby wayof theRope Clip.
Reattach the Handle to the PILATES Rope
Extension withthe RopeClip.
3.
2.

The PILATES LEG BAR is used for the
PILATESWORKOUT (seepage ??)
PILATES LEG BAR TOTAL
TRAINER LEG PRESS BOARD are
bottom endof 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 mayresult
PILATESLEG BAR
Place the PILATES LEG BAR in the holes
at bottomend ofthe InclineRail.
PILATESWORKOUT (seepage ??)
The and the
inserted in
exactly thesame holesin 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 4x PILATES Cordsare Disengaged.
Hold theGrab Tab &pull.
Relocate theGrab Tab onthe GlideBoard.
SETTING UP YOUR TOTAL TRAINER PILATES
12 12
Your TOTAL TRAINER PILATES is supplied
with 2 x PILATES Shoulder Pads for PILATES
exercises ONLY.
PILATESShoulder Pads lookslike 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
1.
2.
PILATES Cords
1.
2.
3.
Engaged
Disengaged
1.
PILATES Leg Bar

Release theBrace LockPin withone hand
and thenslightly lowerthe ResistanceRail
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
PILATEScloses.
Remove all accessories and attachments
(Leg Press Board, Pull-Up/Press Bar, Leg
Cuff, PowerBar etc)
Lower Incline Rail and Glide Board to
Level 1. Check that the Resistance Rail
Lock Pin has engaged by listening for the
familer lockingsound.
Place theHandles overthe Top Bar.
1.
4.
10.
Folding
SETTING UP YOUR TOTAL TRAINER PILATES
2.
3.
5.
Engage StorageHandle.
To wheel the TOTAL TRAINER PILATES,
stand behind the machine and pull
machine towardyou andwheel.
6.
7.
13 13

There are ??? exercises that can be
performed on the Total Trainer. The exercises
have beenlisted herefor quickreference.
14 14
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
programcardhandyduringyourworkout.
The Total Trainer Program Cards are plastic coated
soyoucanusea“whiteboardmarker”butbeforeyou
start using them we suggest that you make photo-
copies&keep thephotocopies as mastercopies in a
safeplace.
If you lose or destroy your Total Trainer Program
Cards don't worry. The Total Trainer Program Cards
canbedownloadedfromourWebSite.
Once you get used to the Total Trainer you
won't need to reference the manual and will
know the exercisesby memory.
The cards have been designed so you can copy the
cards or use pencil and enter the Resistance Rail
level,repetitionsandsets.
The program cards have been separated from the
manual so you can use the cards while referring to
themanualforthecorrectexerciseandexecution.
We recommend you make copies of the cards you
wish to use or use pencil to allow you to record
progressandanychanges.
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
avery demanding programto keep-thematthe peak
offitness.
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-
mentswillchangeasyoubecomefitterandhealthier.
With the Total Trainer you will be able to modify your
programtosuityourchangingneeds.
Wwww.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 orseparately.
BILATERALMOVEMENT
Both arms or both legs move together in the
same direction. Thisis recommended formost
exercises.
UNILATERALMOVEMENT
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 onone armand thenswitch.
STATIC EQUILIBRIUMMOVEMENT
This is whereboth arms moveat thesame 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 onthe EasyWay
Correct Positioning
Warm-up/Cool Down
Stretches
Quad Stretch
Calf Stretch
Exercises
Aerobic Exercises
Rowing
Push-Pull
14
14
15
16
17
18
18
17
17
17
Page
Number

Step over the Glide Board and hold Rope
Handles incorrect hands (check theropes
are not crossedover 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 peoplehave initialdifficulty gettingon the
TOTAL TRAINER PILATES for exercises that
utilize theArm Rope.The bestway isto takeup
the rope slack before you get on the Glide
Board.
The following twoexamples are representative
of exercises using the TOTAL TRAINER
PILATESwith theGlide BoardPulley engaged.
Example 1:
Take the Rope Handles in one hand and
pull theGlide Boardup theIncline Rail.
Example 2:
Take the Rope Handles in both hands and
pull theGlide Boardup theIncline Rail.
While holding the Rope Handles, rest your
knuckles onthe topend ofthe GlideBoard.
Kneel in the correct position as shown in
the abovephoto.
2.
Getting on the Easy Way
1.
1.
3.
2.
3.
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 orbottom of the frame beforeyou 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 thatthe Boarddoes not hit yourheels orthe
frame at thebottom of theexercise movement.
Head issupported byresting onGlide Board.
Head overhangsthe GlideBoard andis
unsupported.
Example 2(Pullover)
Yourhead 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 issupported byresting onGlide Board.
Head overhangsthe GlideBoard andis
unsupported.
Example 3(Fly)
Sit on the Glide Board at the very top end. If
you aretoo far down theGlide 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 finishedthe
exercise.
Legs are bentand the GlideBoard supports
ALL thebody.
Legs areoverhanging theend ofthe 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 preventinjuries.
Every workout shouldbegin and endwith
3 ~ 5 minutes
of low intensityaerobic activity.
Exercises A1 and A2 are great Warm-up or
Cool Down exercisesor can beused for lowto
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 feetin Sit-up/LegCurl position.
Grasp handles and complete a Leg Curl
action while simultaneously completing a
Reverse Fly.
Vary hand and elbow position to reach
different armand back muscles.
Use lowresistance settingto avoidfatigue.
A1
Rowing
Muscles Used:
Glide Board Pulley : Engaged
Total Body
Perform Leg Press and Pull-Over exercises
so thatlegs are being extendedand handles
come over headtowards waist.
If your arms become tired put more
emphasis on yourlegs.
Use lowresistance settingto avoidfatigue.
Push-Pull
Warm-up/Cool Down
Aerobic Exercises
A2
17 17

The TOTAL TRAINER Stretches shown here
are the second step in your TOTAL TRAINER
Exercise Program.
Experts agreethat stretchingis beneficial prior
to any strenuousactivity.
Always dothe stretches slowly andhold for the
recommended amount of time. Do NOT
Bounce.
When performing these stretches, make sure
to go bythe feel ofthe stretch- thisis far more
important thanhow faryou 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 downon the GlideBoard and reach
behind bodywith one hand, grasptop offoot
and pull heel towards buttocks while using
your freearm andlegs forbalance.
Hold for20~30 secondsand release.
Repeat foropposite leg.
Advanced Option: Stretch both legs
together.
S1
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 Upon toesas faras possible.
Hold for20~30 secondsand release.
Calf Stretch
Stretches
S2
18 18

Muscles Used:
Glide Board Pulley : Engaged
Hamstrings
Lower Back
Grasp Handles.
Slide the Glide Board up and sit at the
bottom facingthe ResistanceRail.
Keeping your arms, legs and back straight,
slowly bendat thewaist andstretch forward.
Do NOT bendelbows.
Hold for20~30 seconds and release.
S4
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 theknees.
Hold for20~30 secondsand release.
Back Stretch
S3
Muscles Used:
Glide Board Pulley : N/A
Rear Upper Arm
Grasp elbowand pullhand towardmidline of
the body while maintaining an erect and
upright posture.
Hold for20~30 secondsand release.
Repeat for oppositearm.
TricepStretch
S5

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 for20~30 secondsand release.
Repeat foropposite side.
S6
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 theinside of theknees.
Hold for20~30 secondsand release.
S8
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 onground.
Hold for20~30 secondsand release.
S7
Upper Body Stretch