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5) FORWARD PUSH
(Advanced Exercise)
Begin with a Basic Glide or Wide Glide. Move
your hands to a high grip position. As you glide,
slowly lean forward until you feel more weight
in your arms. Keeping your wrists straight, press
forward firmly with alternating arms. Try to fully
extend each arm as you push. If you are not
able to fully extend each arm, adjust your body
position so that you have less forward lean.
Make sure you are leaning forward from your
ankles, a full body lean, rather than rounding
your back. Allow your heels to lift naturally as
each leg glides back. This exercise can be performed with the high or neutral
hand grip position. You will feel additional emphasis in the chest, front shoulder,
& the back of the upper arm during this exercise.
This is an advanced exercise
that should be performed only after proficiency is attained on the first four
basic exercises. Note: Exercising while leaning forward poses a risk of losing
your balance & falling, resulting in possible serious injury, & should be done
with care.
4) HIGH GLIDE
Start with a Basic Glide movement. Lift your
heels (rise up on your toes) as you glide,
maintaining upright posture. Avoid letting
your ankles roll outward as your heels lift.
Concentrate on lifting up through the entire
body, & pulling your abdominals in to help
maintain balance. Your heels should remain
lifted throughout the exercise. This exercise
can be performed with the neutral or low hand
grip positions. You will feel additional emphasis
in your calf muscles during this exercise.
6) BACKWARD LEAN
(Advanced Exercise)
Begin with a Basic Glide. Move your hands to a
high grip position. As you glide, slowly lean back
until you feel more weight in your arms. Your
legs will glide in front of your body. Keeping your
wrists straight, pull back firmly with alternating
arms. Make sure you are leaning back from your
ankles, a full body lean, rather than rounding your
back or “sitting”. This exercise can be performed
with the high or neutral hand grip position. You
will feel additional emphasis in the upper back,
back shoulders, & the biceps during this
exercise.
This is an advanced exercise that should be performed only after
proficiency is attained on the first four basic exercises. Note: Exercising
while leaning forward poses a risk of losing your balance & falling,
resulting in possible serious injury, & should be done with care.
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7) POWER GLIDE
(Advanced Exercise)
Begin with a Wide Glide. Adjust your hands to
a neutral or high grip hand position. Gradually
increase the length of your stride as far as you
comfortably can. Your heels will naturally lift
slightly as each leg moves to the back. As you
glide, allow your shoulders & torso to rotate
slightly side to side, pressing & pulling firmly
with your arms. Maintain good, upright posture
throughout this exercise, & a “soft” knee
position. Avoid over rotating your torso which
could effect balance. This exercise can be
performed with the neutral or high hand grip positions. Glide only as wide as
you can while maintaining good balance & posture.
This is an advanced
exercise that should be performed only after proficiency is attained on
the first four basic exercises.
8) POWER JOG
(Advanced Exercise)
Begin with a Basic Glide. When you feel
comfortable & balanced, slowly release your
hands & bring them into your sides in a “jog”
position. Allow your arms to pump naturally
as if you were jogging. Maintain good, upright
posture throughout this exercise, & a “soft”
knee position. Glide only as wide as you can
while maintaining good balance & posture. Be
careful not to get your head or shoulders in
the way of the swinging handlebars. Upright
posture will prevent this from happening.
This is an advanced exercise that should be performed only after
proficiency is attained on the first four basic exercises. Note: Exercising
while leaning forward poses a risk of losing your balance & falling,
resulting in possible serious injury, & should be done with care.
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