12
#15 Twister:
Hook arm pulley
cable.
Grasp both handles
and sit sideways on the
glideboard. Keep arms
slightly bent and close
to the body. Hands
should be at waist
level. Rotate at the
waist toward the
height adjustment
column.
Using your oblique
abdominal muscles
pull the handles so
you rotate at the waist
in the other direction,
causing the glideboard
to move up the rails.
Repeat. Switch to
other side.
#16 Hip and
Thigh Extension:
Unhook arm
pulley cable.
Face away from the
height adjustment
column and kneel
at the bottom of
the glideboard. Put
your hands on the
cross bar at the
bottom of the unit.
Push glideboard
up-ward using legs
and hips. Shoulders
and arms should
remain stationary.
Lower legs so knees
are bent in kneeling
position. Repeat.
I
NTERMEDIATE
E
XERCISES
R
ECOMMENDED FOR
M
EN AND
W
OMEN
R
ECOMMENDED FOR
W
OMEN
Muscle Groups
Exercised:
Lower Abdominals,
Upper Back, Lower
Back
Muscle Groups
Exercised:
Hips, Thighs, Buttocks,
Lower Back, Shoulders,
Abdominals
(N
OTE EXERCISE
#17
REQUIRES THE
W
ING
A
CCESSORY
.)
I
NTERMEDIATE
E
XERCISES
R
ECOMMENDED FOR
M
EN AND
W
OMEN
#17 Pull Up:
Unhook arm pulley cable. Attach wing accessory.
Pull glideboard up so you can lay on your stomach while holding the wing accessory. Top of glideboard should be at
shoulder height. Pull glideboard till your hands touch your shoulders. Then lower yourself slowly until your arms are fully
extended. Variations: Palms up isolates the biceps. Palms down isolates the lats.
Muscle Groups Exercised:
Upper Back, Shoulders, Biceps