10
I
NTERMEDIATE
E
XERCISES FOR
M
EN AND
W
OMEN
#3 Butterfly:
Hook arm pulley cable.
Grasp handles and sit at
the top of the glideboard
facing away from the
height adjustment
column. Put feet on
glideboard. Stretch arms
behind you with palms
forward. Pull arms in an
arc in front of you and
level with your chest.
Keep back straight.
Slowly allow arms to
stretch back behind you
again. Keep arms slightly
bent. Repeat.
#4 Seated Row:
Hook arm pulley cable.
Grasp handles and
straddle the top of the
glideboard facing the
height adjustment
column. Sit with arms
stretched in front of you
naturally. Keeping your
back straight with your
palms facing each other
at shoulder-width
distance, pull into your
rib cage. Slowly return to
original position. Repeat.
Muscle Groups
Exercised:
Front Shoulders,
Chest, Biceps
Muscle Groups
Exercised:
Upper Back,
Trapezius, Biceps
#5 Squat:
Unhook arm pulley cable.
Attach wing accessory
.
Use desired resistance level. Roll glideboard
toward height adjustment column. Sit at bot-
tom of glideboard. Lay back. Place feet on
wing accessory. Bend knees to 90°. Push until
legs are straight. Repeat.
I
NTERMEDIATE
E
XERCISES FOR
M
EN AND
W
OMEN
#6 Decline Abdominal Crunch:
Unhook
arm pulley cable. Attach wing accessory
.
Start in the Squat position (#5) on the
glideboard. Place arms on chest. Lift head
and shoulders off board crunching the
abdominal area. Back should remain on
the glideboard. Lay back and repeat.
#7 Stretcher:
Unhook arm pulley cable.
Grasp pulley handles. Sit facing the height
adjustment column with legs on glideboard.
Keep arms, legs and back straight. Slowly
bend at the waist and stretch forward. Do
not bounce, hold for 5 seconds and repeat.
Muscle Groups Exercised:
Quadriceps, Buttocks, Calves
Muscle Groups Exercised:
Hamstrings, Lower Back
Muscle Groups Exercised:
Upper and Lower Abdominals
