EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
14
Cat
Place your feet on the glide
board at the end furthest from
the foot grip bar. Bend at the
waist and place your hands on
the foot grip bar. Drop your
head between your arms and
keep your neck and shoulders
relaxed. Remember to keep
your knees slightly bent. Push
the glide board out backwards.
Use your lower body and
abdominals to return to the
starting position.
Start
Start
Finish
Heel Lowers
Sit on the glide board. Support yourself with your arms extended slightly behind you and grab the
handle holders. Place your feet, approximately four inches apart, on the foot grip bar and curl your
toes around the bar. Bring your heels together so they are touching with your feet in a “V” position.
Maintaining a perfectly straight back, extend your legs, remembering to keep your knees slightly
flexed. Inhale as you push out and exhale as your return to the starting position.
Start
Finish
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
13
Second Position Turnout
Place the heels of your feet on each corner of the foot grip bar. Keep your feet flexed with your toes
stretching upward throughout the exercise. Inhale as you extend your legs, making sure not to lock
your knees. Exhale and slowly return to the beginning position.
Start
Finish
Start
Finish
Bicep Curls
Sit on the glide board with your back near the foot grip bar, and your feet on the headrest. Grab the
handles and lean back using your abdominal muscles for support. Keeping your elbows tight against
your waist, bring your arms up towards your chest while inhaling and back down while exhaling.
The Hundreds
Step 1. Lie flat on the glide board and place your toes on the foot grip bar.
Step 2. Grab the handle holders.
Step 3. Raise your arms vertically. With palms facing forward lower your arms to your sides.
Inhale as you lower your arms while simultaneously raising your head as if doing a crunch and
extending your legs to a 45 degree angle. Extend your feet while they
are in the air.
Step 4. Exhale, raise your arms, lower your head, and return your feet to the foot grip bar.
Suggestion: Inhale 5 counts and exhale 5 counts..
Middle
Finish
Middle
Arm Circles
Lie on the glide board and place the balls of your feet on the foot grip bar. Grab the handles, extend
your arms vertically with the palms of your hands facing the foot grip bar. Make large circles with your
arms moving them down to your sides, out from your body, over your head, and back to the starting
position with the palms of your hads facing the foot grip bar. Keep your back flat. Do five in one
direction then change directions.
Start
Finish
