TOTAL GYM
®
CORE TRAINER BLAST |
EXERCISE INSTRUCTIONS
7
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CRUNCH
Kneel toward top of glideboard. Position forearms on elbow pad and
grasp handle with both hands. Place knees or toes on glideboard.
Maintaining neutral spine position, (elbows should line up under
shoulders), press elbows into elbow pad to keep shoulders in
neutral position throughout each movement as directed below:
BASIC
STEP 1.
Start with knees on glideboard and legs extended.
STEP 2.
Bring glideboard up rails by pulling knees to chest.
INTERMEDIATE
STEP 1.
Start with toes on glideboard and legs extended.
STEP 2.
Bring glideboard up rails by pulling knees to chest.
ADVANCED
STEP 1.
Start with one knee on glideboard and one leg extended
in air.
STEP 2.
Bring glideboard up rails by pulling knee to chest.
Exercise Instructions
DYNAMIC PLANK
Position feet on ground. Place forearms on glideboard or grasp
sides of glideboard with each hand. Align the neck, shoulders,
hips and legs into level plank position. Press into forearms to
keep shoulders in a neutral position (elbows should line up under
shoulders). Hold this position or increase intensity as directed below:
BASIC
STEP 1.
Start with elbows under shoulders.
STEP 2.
Roll glideboard up and down rails with forearms.
INTERMEDIATE*
STEP 1.
Start with elbows under shoulders.
STEP 2.
Roll glideboard up and down rails with extended arms.
ADVANCED*
STEP 1.
Start with elbows under shoulders. Lift one leg.
STEP 2.
Roll glideboard up and down rails with extended arms.
*Use caution to keep hands & fingers clear of rails.
START OFF WITH 10-15 REPS FOR 2-3 SETS OF YOUR SELECTED BASIC EXERCISE.
PROGRESS AT YOUR COMFORT LEVEL TO INTERMEDIATE AND ADVANCED.
