Fortis FSPLTPWRGM, User Manual

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Heel Press
Works hips, thighs and lower legs
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique : Lie on Glide Board with head on headrest and heels against the Footrest Bar.
Keeping your legs together and toes pointing upward slowly extend your legs until they are straight - Do
not lock your knees. Tighten your thighs & buttocks as you perform the movement. Pause at the end of the
movement and then slowly return to the start position.
Repetitions: 12-20 (or until tired).
Heel Pulses
Works hips, thighs and lower legs
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique
: Position yourself on Glide Board as in Heels exercise. Push back slightly until knees are bent
approx 90 degrees. Tightening thighs & buttocks, press back and forth in small pulsing movements.
Repetitions: 12-20 (or until tired), then slowly return to the starting position.
Plies
Works hips, front, back, inner thighs and calves
Adjustment Beginner Advanced
Glide board incline position A B or C
Tension Cords 1 and/or 2 1, 2, 3 and 4
Technique : Lie on Glide board with head on headrest, arms by your sides. With knees bent, place the balls
of your feet on the Footrest bar, toes curled over the top and heels together so that your feet form a “V”.
Squeezing your inner thighs together, push against footrest, straightening your knees. Pause at the end of
the movement and slowly return to the resting position.
Repetitions: 12-20 (or until tired).
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