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Premiere FliP CHarT

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Exercises #5 and #6 require the Wing Attachment or Flexibility Bar.

#5 squaT

Unhook arm pulley cable. Attach
Wing Attachment or Flexibility Bar.

Position rails on desired resistance
level. Roll glideboard toward height
adjustment column and sit at the bottom
of the glideboard. Lay back. Place
feet slightly spaced on attachments.
Bend knees to 90°. Then push against
attachments until legs are straight.
Repeat.

musCle grouPs exerCiseD:

Quadriceps, Buttocks, Calves

#6 DeCline abDominal

CrunCH

Unhook arm pulley cable. Attach
Wing Attachment or Flexibility Bar.

Start in the Squat position (#5) on the
glideboard. Place arms on chest. Lift
head and shoulders off board crunching
the abdominal area. Back should remain
on the glideboard. Lay back and repeat.

musCle grouPs exerCiseD:

Upper and Lower Abdominals

Intermediate Exercises for Men & Women

continued

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Содержание PREMIERE

Страница 1: ...4 Frequency Rate of Progression 4 Three Different Exercise Movements Bilateral Movement 4 Unilateral Movement 4 Static Equilibrium High Speed Movements 4 Exercise Resistance Chart 5 Programs Starter Beginner Men s and Women s Program Basic Fitness 6 9 Aerobic Fitness 10 11 Intermediate Men s and Women s 12 19 Advanced Men s and Women s Body Building 20 34 Sport Specific Programs 35 38 Skiing 35 Go...

Страница 2: ...ard your body has increased in fitness Words like level and repetition are explained on the following pages in easy to understand terms Review the terms carefully in order to fully understand their usage in the Exercise Program Charts What is fitness In general fitness can be viewed as a measure of body composition fat vs muscle aerobic endurance muscular strength and flexibility It is also a stat...

Страница 3: ...ecision and form If you are not able to complete the recommended repetitions before loosing form you should reduce the resistance to allow good form Sets A set is a sequence of repetitions of one exercise If you are a beginner start with only one set of each exercise When you are able to perform one set of each exercise with minimal soreness two days post exercise you are ready to add a second set...

Страница 4: ...e positive physiological response of any exercise Frequency How often should you exercise We suggest 20 30 minutes and 3 5 times per week If you want to work out more frequently or for a longer time period go right ahead However follow your program guidelines Bilateral Movement This is the most common type of exercise movement It occurs when both arms or both legs move together in the same directi...

Страница 5: ...l Gym comes with the Arm Pulley Cable Assembly attached To unhook your Arm Pulley Cable Assembly reach under the glideboard and release the hook at the top allowing handles to fall to the ground BODY WEIGHT LBS 14 3 12 5 10 6 8 8 7 0 5 2 50 WT 60 WT 70 WT 80 WT 90 WT 100 WT 110 WT 120 WT 130 WT 140 WT 150 WT 160 WT 170 WT 180 WT 190 WT 200 WT 210 WT 220 WT 230 WT 240 WT 250 WT 16 2 LEVEL SLOPE 6 7...

Страница 6: ... 1 2 slow 1 00 3 Butterflies 15 20 1 2 slow 1 00 4 Seated Row 15 20 1 2 slow 1 00 5 Squat 15 20 1 2 slow 1 00 6 Decline Abdominal Crunch 15 20 1 2 slow 1 00 7 Stretcher 15 20 1 2 slow 1 00 STARTER PROGRAM CHART Exercise Description Repetitions Sets Tempo Rest time 1 Leg Pull 15 25 1 2 slow 1 00 2 Arm Pullover 15 25 1 2 slow 1 00 Starter Beginner Program Charts ...

Страница 7: ...ard your feet until the glideboard nearly reaches your heels Let the glideboard down slowly Repeat For added abdominal work lift head and shoulders as you pull up Do not raise back off of glideboard Muscle Groups Exercised Calves Hamstrings Lower and Upper Abdominals Hips Thighs and Buttocks 2 Arm Pullover Hook arm pulley cable Grasp handles and lay on your back with your head at the top of the gl...

Страница 8: ...e slightly bent while performing this exercise Repeat Muscle Groups Exercised Front Shoulders Chest Biceps Abdominals 4 Seated Row Hook arm pulley cable Grasp handles and straddle the top of the glideboard facing the height adjustment column Sit with arms stretched in front of you naturally Keeping your back straight with your palms facing each other at shoulder width distance pull into your rib c...

Страница 9: ... the Squat position 5 on the glideboard Place arms across your chest Lift your head and shoulders off the glideboard crunching the abdominal area Your back should remain on the glideboard Lay back in the original position and repeat Muscle Groups Exercised Upper and Lower Abdominals Starter Beginner Program Exercises continued 7 Stretcher Unhook arm pulley cable Grasp pulley handles Slide the glid...

Страница 10: ...ime Goal Sets Tempo Rest time 10 Surfer 2 Minutes 1 3 1 1 30 Seconds 8 Cardio Pull 2 Minutes 1 3 1 1 30 Seconds 5 Squat 2 Minutes 1 3 1 1 30 Seconds AEROBIC FITNESS PROGRAM CHARTS Please refer to page 3 under Definition of Terms for a complete understanding of Circuit Training Exercise Description Time Goal Sets Tempo Rest time 8 Cardio Pull 20 Minutes 1 1 1 No Rest Aerobic Program Charts This is ...

Страница 11: ...r Body 5 Squat Unhook arm pulley cable Attach Wing Attachment or Flexibility Bar Position rails on desired resistance level Roll glideboard toward height adjustment column Sit at the bottom of the glideboard Lay back Place feet slightly spaced on Wing Attachment Bend knees to 90 Push against the attachments until your legs are straight Repeat Muscle Groups Exercised Quadriceps Buttocks Calves 10 S...

Страница 12: ...d Bench Press for men 12 20 1 2 2 2 circuit 12 Hip Abduction for women 12 20 1 2 2 2 circuit 13 Seated Curls for men 12 20 1 2 2 2 circuit 14 Tricep Extension for women 12 20 1 2 2 2 circuit 15 Twister both men women 12 20 1 2 2 2 circuit 16 Hip Thigh Extension for women 12 20 1 2 2 2 circuit 17 Pull Up both men women 12 20 1 2 2 2 circuit See Page 3 under Definition of Terms for a complete unders...

Страница 13: ...rs as you pull up Do not raise back off of glideboard Muscle Groups Exercised Calves Hamstrings Lower and Upper Abdominals Hips and Thighs 2 Arm Pullover Hook arm pulley cable Grasp handles and lay on your back with your head at the top of the glideboard Stretch arms over head Bend knees and put your feet on the bottom of the glideboard Move arms in an arc over the chest until they touch the thigh...

Страница 14: ...etch back behind you again Keep arms slightly bent Repeat Muscle Groups Exercised Front Shoulders Chest Biceps 4 Seated Row Hook arm pulley cable Grasp handles and straddle the top of the glideboard facing the height adjustment column Sit with arms stretched in front of you naturally Keeping your back straight with your palms facing each other at shoulder width distance pull into your rib cage Slo...

Страница 15: ...htly spaced on attachments Bend knees to 90 Then push against attachments until legs are straight Repeat Muscle Groups Exercised Quadriceps Buttocks Calves 6 Decline Abdominal Crunch Unhook arm pulley cable Attach Wing Attachment or Flexibility Bar Start in the Squat position 5 on the glideboard Place arms on chest Lift head and shoulders off board crunching the abdominal area Back should remain o...

Страница 16: ...xtending arms straight out in front of you Slowly allow hands to return to position on either side of chest Repeat Muscle Groups Exercised Chest Shoulders Triceps Abdominals 7 Stretcher Unhook arm pulley cable Grasp pulley handles Sit facing the height adjustment column with legs on glideboard Keep arms legs and back straight Slowly bend at the waist and stretch forward Do not bounce hold for 5 se...

Страница 17: ...e the glideboard up Slowly allow your feet to move back toward the pulleys Repeat Muscle Groups Exercised Outer Thighs Hips Buttocks 13 Seated Curls Hook arm pulley cable Grasp handles and straddle the top of the glideboard facing the height adjustment column Sit with arms stretched in front of you naturally Keeping your back straight with your palms up bend elbow and bring hands into shoulders Th...

Страница 18: ... you rotate at the waist in the other direction causing the glideboard to move up the rails Repeat Switch to other side Muscle Groups Exercised Lower Abdominals Upper Back Lower Back Intermediate Exercises for Men Women continued 14 Tricep Extension Hook arm pulley cable Grasp handles Lay on your back facing away from the height adjustment column with feet on the glideboard Bend elbows so your han...

Страница 19: ... stationary Lower legs so knees are bent in kneeling position Repeat Muscle Groups Exercised Hips Thighs Buttocks Lower Back Shoulders Abdominals 17 Pull Up Unhook arm pulley cable Attach Wing Attachment or Press Up Bars Pull glideboard up so you can lay on your stomach while holding the Wing Attachment or Press Up Bars Top of glideboard should be at shoulder height Pull glideboard until your hand...

Страница 20: ... 1 3 2 3 45 seconds 20 Side Deltoid Raises 8 15 1 3 2 3 45 seconds 21 Rear Deltoid Raises 8 15 1 3 2 3 45 seconds 13 Seated Curls 8 15 1 3 2 3 45 seconds 22 Laying Curls 8 15 1 3 2 3 45 seconds 23 Pulley Ab Crunch 8 15 1 3 2 3 45 seconds 15 Twister 8 15 1 3 2 3 45 Seconds NOTE Exercise 18 requires Wing Attachment or Press Up Bars requires Wing Attachment or Press Up Bars Advanced Men s and Women s...

Страница 21: ... 45 seconds 12 Hip Abduction 8 15 1 3 2 3 45 seconds 28 Hamstring Stretch 8 15 1 3 2 3 45 seconds 29 Inner Thigh Pull 8 15 1 3 2 3 45 seconds 14 Triceps Extension 8 15 1 3 2 3 45 seconds 30 Kneeling Kickbacks 8 15 1 3 2 3 45 seconds 10 Surfer 8 15 1 3 2 3 45 seconds 31 Side Bends 8 15 1 3 2 3 45 seconds 15 Twister 8 15 1 3 2 3 45 seconds NOTE Some exercises require the Wing Attachment Press Up Bar...

Страница 22: ...d push until arms are fully extended Then slowly lower until chest is even with palms Repeat Muscle Groups Exercised Shoulders Triceps Chest 3 Butterfly Hook arm pulley cable Grasp handles and sit at the top of the glideboard facing away from the height adjustment column Stretch arms behind you with palms forward Pull arms in an arc to chest height in front of you Keep arms slightly bent Repeat Mu...

Страница 23: ...s Repeat Muscle Groups Exercised Chest Shoulders Triceps Abdominals 19 Front Deltoid Raises Hook arm pulley cable Grasp handles and sit at the top of the glideboard facing away from the height adjustment column Put arms straight at your side with palms back Raise arms to shoulder level Slowly lower arms to side Repeat Muscle Groups Exercised Front Shoulders Chest Arms DAYS 1 and 3 SHOULDERS DAYS 1...

Страница 24: ...l with shoulders Lower slowly Repeat Muscle Groups Exercised Side Shoulders Trapezius Arms 21 Rear Deltoid Raises Hook arm pulley cable Grasp handles and hold the glideboard at the top Kneel right behind your hands Stretching your arms out in front pull handles to the side and back until parallel with your shoulders Slightly bend arms at elbows and lower slowly Repeat Muscle Groups Exercised Rear ...

Страница 25: ...riginal starting position Repeat Muscle Groups Exercised Biceps Forearms Shoulders 22 Laying Curls Hook arm pulley cable Grasp handles and straddle the top of the glideboard facing the height adjustment column Sit down and lay back so your head is at the bottom of the glideboard and your hands are at your side Bend elbows and pull hands palms facing upward to your shoulders Slowly lower hands to o...

Страница 26: ... to the original laying position Repeat Muscle Groups Exercised Upper and Lower Abdominals 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 o...

Страница 27: ...lowly return to original position Repeat Muscle Groups Exercised Upper Back Trapezius Biceps 17 Pull Up Unhook arm pulley cable Attach Wing Attachment or Press Up Bars Pull glideboard up so you can lay on your stomach while holding the Wing Attachment or Press Up Bars Top of glideboard should be at shoulder height Pull glideboard until your hands touch your shoulders Then lower yourself slowly unt...

Страница 28: ...le pulling to work more abdominals Muscle Groups Exercised Shoulders Upper Back Triceps Upper Abdominals 24 Seated High Pull Hook arm pulley cable Grasp handles and straddle the top of the glideboard facing the height adjustment column Sit with arms stretched in front of you naturally Keeping your back straight and palms down pull the cables until the top of your wrist is at your chin Keep your el...

Страница 29: ...peat For added abdominal work lift head and shoulders as you pull up Do not raise back off of glideboard Muscle Groups Exercised Calves Hamstrings Lower and Upper Abdominals Hips Thighs Buttocks 25 One Legged Squat Unhook arm pulley cable Attach Wing Attachment or Flexibility Bar Position rails on highest resistance level Roll glideboard toward height adjustment column and sit at the bottom of the...

Страница 30: ...toes using your calf muscles then let your heels drop through so your feet are flexed Raise up on your toes again and repeat Muscle Groups Exercised Calves Ankles 27 Lunges Unhook arm pulley cable Place one foot on the floor next to the rear crossbar of the unit Place the other foot on the glideboard about mid way up the board Push the glideboard up the incline and slowly return Repeat Switch legs...

Страница 31: ...feet out keeping arms relaxed and straight and slowly return Repeat Muscle Groups Exercised Outer Thigh Hips Buttocks 28 Hamstring Pull Unhook arm pulley cable Attach leg pulley accessory Secure harness around foot Lay on your back and let your leg stretch upward toward height adjustment column Keep your leg straight and foot flexed Push leg down so it is parallel to the glideboard Repeat Switch a...

Страница 32: ...etch upward Push leg down so it is parallel to the glideboard Repeat Switch accessory to the other leg repeat Muscle Groups Exercised Inner Thigh Hamstrings Hips DAYS 2 and 4 triceps 14 Tricep Extension Hook arm pulley cable Grasp handles Lay on your back with feet on the glideboard Bend elbows so hands are above the face Keeping elbow position stationary push handles away from chest Repeat Muscle...

Страница 33: ...de Extend the handles backwards Repeat Muscle Groups Exercised Upper and Lower Back Shoulders Triceps 10 Surfer Hook arm pulley cable Grasp handles and hold the glideboard at the top Kneel right behind your hands Bend forward stretching your arms out Pull straight back along the rail and straighten up like a surfer paddling Repeat Muscle Groups Exercised Upper and Lower Back Shoulders Triceps Adva...

Страница 34: ...at movement Muscle Groups Exercised Obliques Side Abdominals Lower Back 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 caus...

Страница 35: ...ull 7 4 Seated Row 8 13 Seated Curl 17 Exercise Description Page Number 7 Stretcher 9 32 Twisting Squat 37 15 Twister 18 2 Arm Pullover 7 1 Leg Pull 7 4 Seated Row 8 17 Pull Ups 19 SPORTS SPECIFIC PROGRAMS These programs are designed to aide in training for specific sports Accessory is needed to perform this exercise Skiing Golf Sports Specific Training Program Charts ...

Страница 36: ...Front Press 22 10 Surfer 11 34 Laying High Pull 38 Exercise Description Page Number 7 Stretcher 9 35 Groin Stretch 38 26 Toe Raise 30 27 Lunges 30 10 Surfer 11 25 One Legged Squat 29 2 Arm Pullover 7 1 Leg Pull 7 3 Butterfly 8 Accessory is needed to perform this exercise SPORTS SPECIFIC PROGRAMS These programs are designed to aide in training for specific sports Sports Specific Training Program Ch...

Страница 37: ...uscle Groups Exercised Thighs Calves Hips Buttocks Front Thighs 33 Tennis Backhand Hook arm pulley cable Grasp one handle and sit sideways on the glideboard feet may also be placed on the floor Cross handle in front of your body Pull the cable straight across the front of your chest to a position directly lateral to your body Keep wrist straight Repeat Muscle Groups Exercised Rear Deltoid Forearm ...

Страница 38: ...the glideboard Pull the bottom of both feet heel to heel into the groin With your back straight stretch forward Hold then relax and repeat Your arms should remain relaxed throughout this exercise so the glideboard gently slides down the rails when you stretch forward Muscle Groups Exercised Groin Hips Hamstrings 36 Hurdle Stretch Unhook arm pulley cable Facing the height adjustment column grasp ha...

Страница 39: ...position on the Ab Crunch Board accessory Slowly pull your lower body toward your hands with a crunch movement Return to starting position Muscle Groups Exercised Abdominals Ab Crunch Intermediate Position your knees 1 3 of the way down the glideboard with hands forearms in proper position on the Ab Crunch Board accessory Slowly pull your lower body toward your hands with a crunch movement Return ...

Страница 40: ...top of the height adjustment column The harness slips around the foot and tightens SAMPLE EXERCISE Leg Extension Secure foot in Leg Pull Accessory Lay on your stomach and fold your arms in front Bend leg to 90 Straighten leg so that the glideboard slides up the rails Repeat the movement to accomplish your repetitions Switch accessory to other leg Repeat Muscle Groups Exercised Front Thighs FLEXIBI...

Страница 41: ...exercises which work the upper chest and triceps Ab Crunch Boards Ab Crunch Boards are used for abdominal exercises which work the upper and lower abdominal muscles 2014 Total Gym Fitness LLC All rights reserved Total Gym is a registered trademark U S Patents D405 132 and 5 967 955 No part of this booklet may be reproduced in any form by any means electronic mechanical or otherwise without the exp...

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