Lying Squat
Works thighs, hips and calves
Adjustment
Beginner
Advanced
Glide board incline position
A or B
C1, C2, C3 or C4
Tension Cords
1 and 2
1, 2, 3 and/or 4
Technique
: Lie on Glide Board with head on Headrest and arms by your sides. Place feet on Footrest Push
up bar approximately a shoulder-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 of 10 at the top of the
movement then slowly reverse the motion and return to the starting position.
Repetitions: 12-20 (or until tired).
Lunge
Works thighs, hips and calves
Adjustment
Beginner
Advanced
Glide board incline position
A
C1, C2, C3 or C4
Tension Cords
1 and 2
1, 2, 3 and/or 4
Technique
: 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 of 10 at the top of the motion and then
slowly return to the start position.
Repetitions: 12-20 (or until tired), then repeat repetitions on other leg.
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