8
#8 Cardio Pull:
Hook arm pulley
cable.
Attach wing
accessory.
Position at desired
resistance level. Grasp
handles and sit at the
bottom of the glide-
board. Lay on back and
put your feet on the
wing accessory. Stretch
arms over head. Move
arms in a downward
motion over your head
with elbows bent. Bend
knees and push off wing
accessory. Perform bent
arm pullover and squat
simultaneously.
#9 Rowing:
Hook arm pulley
cable.
Attach wing
accessory.
Secure feet under top
bar of wing sitting at
top edge of glideboard.
Grasp handles and keep
arms and legs straight.
Bend knees and bring
your hands to your chin
in a rowing motion.
Move back to original
position and repeat.
Muscle Groups
Exercised:
Quadriceps, Calves,
Shoulders, Upper
Back, Arms, Upper
and Lower Body
Muscle Groups
Exercised:
Calves, Legs, Hips,
Abdominals, Lower
and Upper Back,
Shoulders
#5 Squat:
Unhook arm pulley
cable.
Attach wing accessory
Position rails on desired
resistance level. Roll
glideboard toward height
adjustment column. Sit
at the bottom of the
glideboard. Lay back.
Place feet flat and
slightly spaced on wing
accessory. Bend knees to
90°. Push against the
wing until your legs are
straight. Repeat.
#10 Surfer:
Hook arm pulley
cable.
Grasp handles and
place your fists on the
glideboard at the top.
Kneel right behind
your fists facing the
height adjustment
column. Bend forward
stretching your arms
out in front of you.
Pull your hands
straight back along
the rail. Pull back your
torso at the same time
until your back arches,
like a surfer paddling.
Muscle Groups
Exercised:
Quadriceps, Buttocks,
Calves
Muscle Groups
Exercised:
Lower and Upper
Back, Shoulders
C
IRCUIT
T
RAINING
P
ROGRAM
C
IRCUIT
T
RAINING
P
ROGRAM
