6
#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 glide-
board. Move arms in
an arc over the chest
until they touch the
thighs. Slowly let
arms go back to
original position.
Repeat. Raise head
and shoulders while
pulling to work more
abdominals.
Muscle Groups
Exercised:
Shoulders, Upper Back,
Triceps, Upper
Abdominals, and
Chest.
S
TARTER
/B
EGINNER
P
ROGRAM
The Starter Program should be used for at least two weeks for non-exercisers. Follow the chart on page 5 for exer-
cise description. Then continue with the Beginners Program according to the Beginner Program Chart on the page
5. Exercises #1 and #2 are the basic exercises that cover 80% of the major muscle groups.
#1 Leg Pull:
Unhook arm pulley
cable. Attach wing
accessory.
Secure feet under top
bar of wing. Lay on your
back with legs straight
and buttocks near the
top of the glideboard.
Point toes. Pull the glide-
board toward 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
#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 back
straight. Slowly allow arms to stretch back
behind you again. Arms should be slightly
bent while performing this exercise. Repeat.
#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 shoul-
der-width distance, pull into your rib cage.
Slowly return to original position. Repeat.
#5 Squat:
Unhook arm pulley cable.
Attach wing accessory
Position rails on desired resistance level. Roll
glideboard toward height adjustment column
and sit at the bottom of the glideboard. Lay
back. Place feet flat and slightly spaced on
wing accessory. Bend knees to 90°. Then
push against wing until legs are straight.
Repeat.
Muscle Groups Exercised:
Front Shoulders, Chest, Biceps, Abdominals
Muscle Groups Exercised:
Upper back, Trapezius, Biceps
Muscle Groups Exercised:
Quadriceps, Buttocks, Calves
