AVITYFoundation A4 Print Color

SECOND EDITION
Total Gym GRAVITY Foundation Course

Total Gym acknowledges the contributions of its development team for the compilation of works that make up Total Gym GRAVITYEducation: Annika Carlson, BA Nicole Decker, MS Rob Glick, BS Jeffrey Groh, BS Elizabeth Leeds, DPT Randal Schober, MS, Ed.D. Michael Steel Helen Vanderburg, BKin Total Gym also acknowledges the following contributors: Lovie Edwards, BA Melissa Muniz Amy Gosselink Pothoven, BA Carol Steadman, BS Produced under the direction of Joy Campanaro The contents of this book are the sole property of Total Gym Global Corp No part of this book may be reproduced without written permission. For more information, write to: Total Gym 7755 Arjons Drive San Diego, CA 92126 2010-2011, Total Gym Global Corp. All rights reserved. Patent Pending. Also covered by one or more of the following patents: D493,853; D405,132; D574,901; 4,004,801; 5,169,363; 5,967,955; 7,270,682 Product #: 55601-01
ACKNOWLEDGMENTS
2 Total Gym GRAVITY Foundation Course, Second Edition

FOREWARD
A Foreword from Tom and Joy Campanaro

Founders, Total Gym Total Gym is a name synonymous with quality, integrity and results. Over the decades, we have witnessed the successful evolution of the Total Gym incline bodyweight trainer in physical therapy, athletic training, home and commercial fitness markets. Originally incorporating as Total Gym Inc. in 1974 and then doing business as efi Sports Medicine from 2003-2010, it is with great enthusiasm that in 2011 we announced the return to our roots and realigned our company and products under our recognized global brand, Total Gym. As Total Gym, we continue to infuse brand integrity into each piece of equipment we manufacture; offering the highest quality functional training through GRAVITYSystem modalities along with a cutting-edge Total Gym product line. When Tom developed the first Total Gym incline bodyweight trainer in 1974, the benefits of exercise were barely a blip on the public radar. Total Gym got its start in the rehabilitation industry where physical therapists quickly realized the benefits of partial bodyweight training on a calibrated incline. This set the stage for Total Gyms foray into a larger marketconsumer fitness. Realizing the potential reach of TV infomercials, Tom sealed a 1996 deal with American Telecast Products, to produce the first Total Gym infomercial featuring spokespersons Chuck Norris and Christy Brinkley. Broadcast to over 85 countries, the Total Gym program is the industrys longest-running exercise equipment infomercial to date. In 2003, Total Gym went from homes to health clubs with the awardwinning GRAVITYSystem commercial fitness program, now available worldwide. Our history serves as a testament to the credibility of a brand that has withstood the test of time. We look forward to writing the next chapter of Total Gym GRAVITY training with you. Yours in health, Tom and Joy Campanaro Founders, Total Gym
Our Mission
Total Gym is driven by the desire to effect a positive change in the lives of the people it touches.
Our Vision
Total Gym advances human performance in every home and commercial facility ensuring the sustainability of the company and its brand.
Our Marks of Integrity

Trustworthy Honor Excellence Passion Discipline Innovation Fun
Our Promise
We deliver results that change lives.
Total Gym GRAVITY Foundation Course, Second Edition 3

TABLE OF CONTENTS
Table of Contents
Total Gym GRAVITYSystem............................................................................................................05 Review of Basic Anatomy and Physiology..........................................................................................21 Review of Basic Biomechanics..........................................................................................................27 Fundamentals of Resistance Training.................................................................................................31 Functional Movement........................................................................................................................35 Total Gym Incline Bodyweight Training...............................................................................................43 Total Gym Incline Bodyweight Training Exercise Library (organized by Body Position).................................53 Seated Forward ............................................................................................................................55 Seated Lateral...............................................................................................................................67 Kneeling Lateral.............................................................................................................................77 Seated Backward..........................................................................................................................81 Kneeling Backward.......................................................................................................................93 Upright Supine..............................................................................................................................99 Inverted Supine...........................................................................................................................117 Upright Prone..............................................................................................................................129 Inverted Prone.............................................................................................................................145 Upright Side Lying.......................................................................................................................155 Base Stand.................................................................................................................................161 Total Gym GRAVITYPersonalTraining
Private, Semi-Private and Multi-Client Programming.......................................................................................167
Total Gym GRAVITYGroup.............................................................................................................177 Creating a Profitable GRAVITY Business Model..............................................................................197 Launching GRAVITY........................................................................................................................205 Exercise Templates..........................................................................................................................211 Exercise Indexes Alphabetical................................................................................................................................215 Anatomical..................................................................................................................................216 Bibliography....................................................................................................................................217

Total GYM GRAVITY SYSTEM
Total Gym GRAVITYSystem

The Total Gym GRAVITYSystem What is GRAVITY? What are the GRAVITYSystem Programs? Why Total Gym Incline Bodyweight Training? Total Gym Specifications and Features

The Total Gym GRAVITYSystem
Notes
The GRAVITYSystem is a commercial fitness and wellness business model incorporating a turnkey service that offers a variety of programming through the use of Total Gym incline bodyweight training and other functional equipment. It is designed to expand the key growth areas of your business focusing first on group strength training, multi-client personal training and Pilates as well as special populations. Allowing for enormous opportunities to increase the value of a single piece of exercise equipment, the GRAVITYSystem targets a multitude of health and fitness goals, ranging from muscular hypertrophy, toning and weight loss, to joint and muscular rehabilitation and improvement of athletic performance. Total Gym incline training imposes demands on an individuals health and fitness condition by using a variable pulley system; bodyweight as resistance and an adjustable incline for measurable improvements. Combined with sound biomechanical and physiological principles, GRAVITY programming utilizing Total Gym products will provide individualized results for all who wish to live an active and healthy lifestyle. The GRAVITYSystems turnkey approach includes equipment, education, onsite training, administration and support to assist in the launch, ongoing marketing and maintenance of this new profit center.
What is GRAVITY ?
GRAVITY is simply the brand that a club or studio can market as a program to its members or clients. In addition to being a marketable program name, it is a compilation of research and innovation intended as a tool for fitness professionals, from a wide variety of backgrounds, to improve the efficiency and efficacy of the workouts. Total Gym is the pioneering developer of incline bodyweight training. Total Gym incline bodyweight training accommodates functional, synergistic movement patterns as well as isolated joint articulations.
What are the GRAVITYSystem Programs?

The GRAVITYSystem offers the unique combination of four important revenue-generating disciplines that are key to the health club industry. The programs are specially designed to provide informative and pertinent information to personal fitness trainers (PFT) as well as group exercise and Pilates instructors who specialize in providing effective programming to their participants. The four GRAVITY programs include: personal training, multi-client and group classes, Pilates and post-rehabilitation. Each of these disciplines is comprehensive in content, education and exercise templates. GRAVITY equips the fitness professional with all the ingredients necessary to provide successful exercise programming.
GRAVITYPersonalTraining
GRAVITYPersonalTraining is an opportunity for a health club to provide efficient and effective private, semi-private and multi-client personal training using one type of equipment or in conjunction with other sound training methodologies. The program incorporates a complete series of resistance training exercises on one modality using incline bodyweight training for stability, endurance and strength. The PFT will be able to provide a unique and time-effective program specifically designed to achieve a participants individual health and fitness goals.

GRAVITYGroup
GRAVITYGroup delivers a sound strength and endurance workout to a large group of individuals with a wide variety of goals. A single piece of equipment that could provide a full-body workout without compromising correct technique has been elusive since group exercise classes were introduced in the 1980s. The Total Gym GRAVITYSystem offers the ability to provide group strength training with many of the same benefits one achieves from spending hours in the weight room. While there have been countless body-sculpt classes, in formats created to meet the needs of all members, these classes still fail to truly customize a workout for each individual in a group setting while hitting all body parts with proper overload progressions. With the Total Gym equipment, customized programming can be achieved with proven results. The Strength Series allows for semi-private and team training strength and endurance classes that are designed for time-efficient, safe and effective full-body workout including unique core and stretching exercises. GRAVITYGroup classes are designed with a wide variety of goals in mind and there are thousands of variations available to keep workouts fresh and exciting at TotalGym.com/GRAVITY, which provides class and exercise ideas from all over the world.
Notes
GRAVITYPilates
GRAVITYPilates is an opportunity for fitness businesses to provide private, semi-private and large group Pilates classes to members. The GRAVITYPilates Reformat Series offers the traditional Pilates mat and reformer repertoire coursework on the Total Gym incline trainer, as well as a revolutionary evolved blend of the two that challenges core strength, dynamic stability and coordination. GRAVITYPilates encompasses the methodological foundation of Pilates and biomechanical movement patterns to maximize participant outcomes through accurate instruction and programming. Personal fitness trainers are continually seeking new and exciting programs to maintain and increase client participation while adding to their continued education, and GRAVITYPilates provides the solution. Personal training is the most profitable program or service in a health club, according to the 2003 Club Industry report.
GRAVITYPost-rehab
The need for continued supervised muscular and skeletal conditioning following physical therapy is often essential to ensure a full recovery. Injuries that do not completely recover often become chronic and continue to limit a persons ability to function as they wish. Finally, the gap is closing for those who, following physical therapy or injury, require additional conditioning to return to normal lifestyle activities. GRAVITYPost-rehab provides the personal fitness trainer, physical therapy aide and physical therapist with a comprehensive post-rehabilitation program which focuses on a basic rule for applying progressions of movement to help with the integrity of the knee, lumbar spine and shoulder joint. While incorporating basic biomechanics and appropriate awareness, pre-positioning and conditioning exercises on the Total Gym incline bodyweight trainer can provide the next step in achieving an individuals health and fitness objectives.

Notes
Why Total Gym Incline Bodyweight Training?
Training on Total Gym allows any client population, young, old, de-conditioned or extremely fit, to workout efficiently and effectively at their own level in any desired movement pattern. Individuals join health clubs and gyms for many reasons: lose weight, increase strength, feel and look better. Obtaining results, however, can be daunting, even overwhelming, for the average gym member. Although it is well-known that resistance or strength training should be a part of any balanced workout program, many people find it difficult to incorporate it into their schedule. Equipment and free weights can be intimidating. In addition, members may not have the time, the experience or the patience to learn the proper technique that ensures results and limits the risk of injury. Total Gym bodyweight trainers utilize incline plane resistance and provide a large variety of unique exercises using bodyweight to supply resistance. Fitness professionals utilize Total Gym incline training for improvements in strength, hypertrophy, flexibility, balance, power and endurance. The equipment can be easily adjusted for strength, mobility and awareness challenges or modifications, making it perfect for achieving any fitness goal.
Adaptable Bodyweight Training Using Incline Plane Resistance

Total Gym incline training provides unique and effective bodyweight training exercises by adapting the environment to accommodate and progress the users level of strength, mobility and awareness. Weight bearing exercises are well accepted as an integrative strategy to improve ones overall health. Adaptable bodyweight training allows clients at any fitness level to acquire the benefits of bodyweight training with safe and effective resistance and exercise progression. For example, when comparing the squat exercise in the standing position to a squat on an incline plane, the incline position alone can decrease the overall compressive forces on the vertebral disks.
Additional Benefits of Total Gym Incline Bodyweight Training

Bodyweight resistance training Opportunity for multi-planar movement Closed chain squat platform allows for partial weight-bearing exercise Able to challenge all levels appropriately Easy adjustments for modifications of strength, mobility and awareness Adaptable for a wide variety of training methodologies Easy to maintain
Specifications and Features of Incline Bodyweight Trainers

Dynamic arm pulley system facilitates an array of functional planes of motion to target specific participant objectives. Adjustable pulley clamp positions accommodate an individuals stature and allow for optimal line of pull to maximize muscular contraction. Multi-level tower provides the incline resistance that is key to measuring success and providing the ideal intensity for an individuals muscular ability. Using the glideboard to support an individuals bodyweight: - Avoids the use of a heavy and bulky weight stack - Gains a qualitative resistance that challenges an individuals proprioception as he or she moves along the rails. - Allows for an enormous number of body positions that facilitate over 200 exercises depending upon a persons physical capabilities and objectives. The Telescoping Squat Stand allows users to achieve the most biomechanically correct movements with many squat patterns. For storage considerations, the Total Gym incline bodyweight trainers can be easily folded and moved.

Total Gym GTS Parts Identifier
If you are using a PowerTower or Sport model, please refer to your Owners Guide for part identification as needed.
Tower Crosspin
Tower Cap Tower Incline Scale
Dynamic Arm Pulley System

Inset 1
LAT Bar Pulley Locator Clamp
Squat Stand Handle Telescoping Squat Stand Adjustable Glideboard

(see inset 1)
Folding Foot Holder
Upper Rail Cable Handles Gas Strut Plyo Strut Tower Base Tower Foot
Squat Adjust Lever Folding Platform Lower Rail Squat Removal Pull Pin Rail Base Rail Foot
Transport Handle Pulley Storage Ring
a
Rail Incline Release Handle
(see inset 2a)
a b b c
Inset 3
(see inset 2b)
Detent Pin
LAT Bar Lowering Pull Pin
Inset 2
Rail Fold Latch (see inset 3b) Tower Cross Arm Glideboard D Ring (see inset 3a)
Rail Lock
(see inset 3c)
Index Pin Plate and Fixed Pin Squat Fold Pull Pin Transport Wheels

Total Gym Incline Bodyweight Trainer
Folding and Unfolding

Folding
Before folding, move the unit away from a wall or window because the tower will lean back. 1. If LAT bars are installed on your Total Gym model, move the pulleys to the upper outside position as shown. 3. Remove or fold down the squat stand against the glideboard by pulling the squat fold pull pin on the left side of the lower rail while facing the tower. 6. Stow the handles so they are not damaged when storing or moving your Total Gym model. PowerTower - Hook the handles together behind the back of the tower as shown below.
4. Remove the folding foot holder and hook it on the back of the squat stand.
GTS - Loop the handle straps around the opposite LAT bar pull pin as shown below.
2. Remove the center pulley from the glideboard and hang it on the pulley storage ring on the back of the tower transport handle.
SportTM - Stow the handles on the arms as shown below.
5. Lower the rails to lowest position F.

7. Grasp the upper rail where indicated (on the label inside each of the upper rails) and lift it toward the tower. Sport model only: As you raise the rails, place one hand behind the tower to prevent the tower from leaning back.
8. Push the glideboard and tower together until it stands vertically.
Unfolding
1. Unlatch the rails from the tower.
9. Lift the rail fold latch located on the hinge crossbar and hook the rails to the tower crosspin with the latch.
2. Standing at the side of the unit, with one hand behind the tower and the other hand on the glideboard, tilt the unit slightly backward and use your foot to push the rail base away from the tower. As the rails begin to lower, the tower will follow the upper rails forward and then it will begin to pull away from the rails back to an upright position.
WARNING: Lift only where indicated on the upper rail. Lifting elsewhere may cause the rails to move up the tower during the folding process. This will cause the tower to lean backward excessively. If this happens accidentally, straighten and lower the rails back to the floor. Then start over. Or you can squeeze the release handle on top of the tower and pull the tower forward.
Hold Glideboard
Hold Tower
Push Rail Base Here with Foot

WARNING: The tower is designed to open automatically by pulling away from the upper rails as the rails begin to unfold. Do not force or push the tower away from the rails, as this will cause the tower to fall backward. 3. When the tower begins to pull away from the upper rails, grasp the upper rail where indicated on the inside of the rail just above the hinge (indicated on both sides) and continue to unfold the rails and lower them to the floor. As the rails straighten, guide the glideboard rollers into the groove of the upper rail if needed.
4. Grasp rails near tower and raise them to mid level (between 10 and 14 on new models). If you have a PowerTower, use the Incline Up/ Down Rocker Switch or a Remote Control handle to adjust the level.
7. Remove the center cable pulley from the back of the tower and attach it to the glideboard when needed for pulley exercises.
5. Remove the folding foot holder from the squat stand and install it on the upper rails.
CAUTION: As the rails get close to the floor, the rails feel heavier. To avoid pinching the rollers in the hinges, do not drop the rails.
6. Rotate the Telescoping Squat Stand up by pulling the squat fold pull pin on the left lower rail (while facing tower). Adjust to desired height.
Squat Fold Pull Pin

Component Adjustments
Adjustable Glideboard Connecting Pulleys to (GTS and PowerTower only) Tower Crosspins in The adjustable glideboard provides Center Channel the opportunity to instantly adapt the

Folding Foot Holder Installation

1. Place the rails at or above level 10 so you have room to install the folding foot holder from underneath the rails. Aim one pin into the hole of a rail while holding the folding foot holder upper bar even with the middle of the rails.
equipment to promote optimal spinal positioning for any client.
The crosspins in the center channel of the tower are for the Leg Pulley System accessory and for connecting the center pulley to accomplish dead weight pulls. Connecting the center pulley here will double the resistance compared to when the center pulley is connected to the glideboard. Note: Only connect the center pulley to tower crosspins at the same level or below the arm pulleys.
Pin
Adjusting the glideboard

1. To raise the glideboard, lift the end near the rail base until it engages at the desired angle. 2. To lower the glideboard, slightly lift the end near the rail base then press up or rotate either of the side handles. Continue to press or rotate the handles as you lower the glideboard to the desired angle.
Lift or Lower Here
WARNING: Never connect the center pulley above the arm pulleys on the Total Gym GTS or Total Gym Sport as the force may cause the rails to be pulled up out of engagement from the tower. If you connect the center pulley to the center channel at a level beneath the rails, use caution to prevent cables from rubbing against the rails. To help prevent cables rubbing against rails, move the pulleys to the inside high position on the LAT bars. If the cable length is too long for you to achieve full range of motion for your exercise, you can connect the center pulley to a lower crosspin further down the tower.
Upper Bar Pin
2. Continue to hold the folding foot holder upper bar even with the middle of the rails. Pull the pin on the other side. Align and insert it into the hole in the opposite rail, and release the pin. Ensure both pins are fully engaged in the rails. 3. Folding Foot Holder Use Position: Pull up on the upper bar to engage the folding foot holder for use. Depress the lever where indicated to fold down when not in use.
Press Up or Rotate Here when Lowering

LAT Bars
(GTS and PowerTower only) Pull-up Position

Pull the retractable knobs to disengage the LAT bars from the tower cross arm and rotate the LAT bars down until they rest on the rail.
Pulley Locator Clamps Rail Incline

(GTS and PowerTower only)
The pulley locator clamps on the dynamic arm pulley system are designed to adjust easily. 1. Unlock: With one or two hands, squeeze the back of the clamp toward the pulley.
Raising the incline of the rails: Sport or GTS

1. Stand next to the top rails. 2. Grasp the rail between the tower and the folding foot holder and lift to the desired level as shown on the incline scale. 3. Push the rail down to ensure they engage into the tower.
Cable and Pulley Use Position

Raise the LAT bars to use the pulleys and cable. Rotate each LAT bar up and parallel with the tower, ensuring the pull pin engages in the hole of the tower cross arm on both sides.
2. Move: Move the pulley locator clamp to the desired position on the LAT bar and center the hole in the clamp over the pulley locator nodule on the back of the LAT bar.
Lower the incline of the rails: Sport or GTS

1. Stand next to the top rails. 2. Grasp the rail between the tower and the folding foot holder and lift it slightly. 3. With the other hand, squeeze the release handle on top of the tower to unlock the tower cross arm. 4. Continue squeezing the handle and lower the rails to the desired level shown on the incline scale on the side of the tower, then let go of the release handle. 5. Push the rail down to ensure they engage into the tower.
Changing the Pulley Clamp Position

Squeeze the pulley clamp and move it to the desired position along the LAT bar. Be sure the pulley clamp engages one of the positions on the back of the LAT bar.
3. Release: Let go of the clamp and its internal spring will close around the LAT bar. It will tighten more as you load it while exercising.

Raising and lowering incline of the rails: PowerTower

Incline Up/Down Rocker Switch
Telescoping Squat Stand and Folding Platform

There are two attachments that make up the telescoping squat stand assemblythe folding platform attachment and the squat stand attachment
Attaching the Folding Platform

1. Stand at the base of the rails facing the tower. Hold the folding platform with a hand on each post. Partially angle the posts toward the glideboard. Align the fixed pin with the top hole on the lower rail. Allow the squat fold pull pin to press against the index pin plate on the rail as you guide the upper fixed pin into the hole.
Squat Removal Pull Pin
Remote Control Cable Handle
Adjusting the Telescoping Squat Stand

1. Lift the squat adjust lever on the back of the telescoping squat stand. Adjust the squat stand to the desired level by aligning it over one of the sets of holes in the folding platform. Release the lever to lock it in place.
A. To raise or lower the rail angle, reach on top of the tower to the incline up/down rocker switch. Micro switches at the upper and lower limits of resistance halt the movement. Any time you release the up/down rocker switch, movement ceases. OR B. Use the buttons on the remote control cable handles to adjust the rail incline.
Squat Adjust Lever
Automatic Rail Locks

A rail lock mechanism will automatically engage at high inclines to lock the hinge for plyometrics and it will automatically disengage at low inclines for folding. There is a spring-loaded lever on each hinge that is pushed by a rod on the plyo strut to unlock the hinges for folding the rails. CAUTION: Keep all items clear of the rail lock mechanism and do not use the Total Gym incline bodyweight trainer if it is not working properly.
Folding the Folding Platform

1. Pull the squat fold pull pin, then fold the squat stand down. Reverse the process to unfold or rotate it out for use. 2. Inspect the lever and pull up on the squat handle to ensure the squat stand is locked in on both sides.
Squat Stand Handle
2. When the fixed pin is inserted into the hole, gently move the folding platform to the right. Then lower the right side of the folding platform down to align the squat removal pull pin into the index pin plate on the right lower rail as shown below. You may need to pull the squat removal pull pin.
Squat Fold Pull Pin
Squat Fold Pull Pin

3. When both the fixed pin and the squat removal pull pin are engaged into the rails, rotate the folding platform away from the glideboard until the squat fold pull pin pops into the rail hole. To fold the platform for storage, simply disengage the squat fold pull pin and fold the platform (the squat stand will be attached).
4. Move the folding platform to the left until the fixed pin on top comes out of the hole in the lower rail, then lift off the folding platform. NOTE: This process may be done with the squat stand still attached to the folding platform, however it is more difficult and requires familiarization, more strength and dexterity.
Repositioning Your Total Gym Incline Bodyweight Trainer (unfolded)
Transporting Your Total Gym Incline Bodyweight Trainer (folded)
The Total Gym bodyweight incline trainer can be moved short distances by lifting it from the rail base or squat stand and/or by the tower cross arm from the back.
Remove Detent Pin Insert Here to Reposition Unit
Squat Fold Pull Pin
Removing the Folding Platform

1. Remove the telescoping squat stand from the folding platform posts and set it aside. 2. Pull the squat fold pull pin on the left side and tilt the folding platform slightly toward the glideboard as shown below.
To lift from the tower cross arm, put the unit at level 8. Pull the detent pin from the vertical hole in the tower cross arm and insert it into the horizontal hole to lock the tower cross arm into place. Then with both hands, lift the tower off the floor. For long distance transportation, your Total Gym should be folded and rolled on the transport wheels in hand-truck fashion as explained in Transporting Your Total Gym (Folded).
To move the incline bodyweight trainer after it is folded, stand behind the tower, grasp the tower transport handle, and pull back in hand-truck fashion and roll. Note: Be sure to secure the handles as shown in the folding procedure and ensure the rail fold latch is engaged.
Squat Fold Pull Pin
3. Pull the squat removal pull pin on the right side of the folding platform and rotate the posts to the left until the right pin is slightly above the rails.
Squat Removal Pull Pin

Optional Accessories
Cable Extension Kit Press Bar Slide Distance Regulator Support Wedge Pillow
Adjusts cables to unique leg length, arm length and range of motion needs. Retractable Dip Bars
Attaches to the lower rail and provides a wide and narrow grip for military style press exercises. 3 Grip Pull-up Bar
Adjusts the incline and decline travel distance of the glideboard. Can also lock the glideboard in place for getting on and off the unit. Strongly suggested when range of motion must be limited. Squat Handle Bar
Provides additional support for the back, neck, shoulders or knees during exercise. Telescoping Toe Bar
Bars rotate and store parallel with rails when not in use. Facilitates targeted triceps exercises. Leg Pulley System
Provides three distinct grip positions, wide, narrow & hammer grips. SCRUNCH Provides a solid handhold during squat exercises Standing Platform
Facilitates much of the Pilates reformer repertoire including footwork. Adds more than 15 exercises for upper and lower body, as well as trunk strengthening and stabilization. Weight Bar
Enables user to perform a variety of unilateral and bilateral leg exercises, including leg circles. Assists in abdominal work during leg lifts and reverse crunches.
Targets abdominal with closed-chain core work. Adds more than 20 ab exercises.
Creates an even extension of the glideboard providing structural alignment for lunges and other trunk exercises.
Add additional standard weight plates to achieve greater resistance. *Incline bodyweight trainer accessories purchased separately. Observe the instructions provided with each accessory. Visit TotalGym.com for more information.

Notes
Maintenance and Care

Your Total Gym model will offer you or your facility and your clientele years of easy operation if you follow these simple tips for maintenance and care. With periodic cleaning, moving parts and rolling surfaces will maintain their smooth function. Use alcohol and a waterless cleaning solution on parts to keep your incline bodyweight trainer looking its best and to prevent dust build-up. Clean rail surfaces on a regular basis with a non-corrosive cleaner like soap and water. Some black powder residue is normal, especially on the bottom rails. NOTE: Total Gym incline bodyweight trainers have some functional moving parts that, by design, slide over painted parts and may eventually wear off the paint (i.e., hinge lock on rails and pull pin on LAT Bars). Normal frequent use will prevent corrosion in those areas. Apply clear grease to these painted areas for extra protection in high-humidity environments or for long-term storage. CAUTION: DO NOT USE ANY LUBRICANTS OR SILICONE-BASED PRODUCTS on the rails or wheels. This will cause the wheels to slide rather than roll and will damage the wheels. You may use lubricant on the folding hinges when needed. When lubricating these parts, remove any residue of lubricant from the cables, rails or wheel surfaces. CAUTION: Clean the glideboard material with a non oil-based window cleaner. DO NOT USE ARMOR ALL OR LIKE SUBSTANCES. These will make the glideboard slippery. Wipe down your Total Gym model with a clean cloth.
Maintenance Schedule
Daily
1. Wipe down all padded surfaces with antibacterial cleanser after each use. 2. Move the glideboard up and down rails to ensure smooth rolling. If glideboard does not roll smoothly, clean rails and wheels thoroughly.
Weekly
1. Inspect all cables for wear or damage. Replace damaged cables. 2. Wipe down rails with a non-corrosive cleanser. 3. Clean all surface areas for aesthetics. 4. Check all screws, fasteners and knobs to ensure they are installed correctly and tightened. 5. Check for ease of use when changing levels. Report any difficulty in changing levels. 6. Visually and functionally check all pulleys for smooth operation. Clean as needed. 7. Check all pads, fabric or foam for wear and replace as needed. a. Foot holder pads b. Glideboard upholstery c. Pulley handles
Monthly
1. Remove glideboard for visual inspection of wheels. Clean any debris accumulated on the wheel assembly. 2. Inspect rubber stoppers. 3. Visually inspect glideboard for tearing or punctures. 4. Check all additional accessories for proper function and wear. 5. Replace all parts that show signs of wear. Contact Customer Service in USA at 858-586-6080 or contact the approved distributor in your country.

Basic Safety Tips

Consult with a doctor before beginning any new exercise program. Perform proper warm-up before any resistance training exercise. Hydrate by drinking adequate amounts of fluids before, during and after exercise. Wear appropriate clothing and footwear. Prevent baggy clothing from snagging in the moving part of the Total Gym. Perform all movements in control during both concentric and eccentric contractions. Use good breathing techniques during all exercises. In a supine position, the head should always be supported by and be in contact with the glideboard. Long hair should be tied back and tucked away from pulley system. Use proper lifting techniques when adjusting levels on Total Gym incline bodyweight trainers. Keep fingers above glideboard at all times. Choose a load that is appropriate for the exercise and fitness level. During high intensity exercises, assistance can be obtained by placing feet on the ground. Place the feet outside the rails before, during or after exercise. Use the handles to maintain control of glideboard at all times when the dynamic arm pulley system is in use. Perform all exercises in a pain free range of motion. Maintain optimal joint alignment specific to each individual exercise.
Notes

Notes

Review of Basic Anatomy AND Physiology
Review of Basic Anatomy and Physiology

Review of Basic Anatomy and Physiology

Notes
Understanding the structural composition of the skeletal and muscular systems is essential for developing safe and effective resistance training programs. The information in this chapter is intended to serve as a resource for reviewing the fundamentals structural anatomy. Please refer to your certifying organization or academic institution for additional resources regarding the topics discussed below.
The Skeletal System

The skeletal system provides a rigid structure to facilitate locomotion as well as to protect the internal organs. Understanding the location of and the relationship between skeletal bones will greatly assist you as you assess the functionality of various exercises. It is important to strengthen the muscles that provide joint stability and movement as well as to maintain the optimal joint range of motion.
Anatomy of the Spine

The terms convex and concave refer to the curvature of the posterior aspect of the vertebral column. The purpose of the curves is to provide the spine with greater flexibility and resiliency to axial compression (downward forces) which occur in everyday movements. The curves allow 10 times greater flexibility than that of a straight column.
Skull Orbital cavity Maxillary bone Mandible First rib Sternum Scapula Humerus Costal cartilage
Clavicle
Clavicle
Spine Iliac bone Radius Ulna Sacrum Coccyx
Cervical (concave) C1 - C7
Femur Thoracic (convex) T1 - T12 Patella
Fibula Tibia Lumbar (concave) L1 - L5 Sacrum (convex) S1 - S5 (fixed plate) Coccyx Co1 - Co4 (fixed) Anterior view Posterior view

The Musculature System

Muscles and gravity are the major producers of human movement.
Hamill, J and Knutzen, K. 1995. Biomechanical Basis of Human Movement. p.71.
Notes
The muscular system is responsible for stabilizing, controlling and generating movement of our skeletal system. The muscular tension generated can compress joints, which can add to joint stability or it can separate segments, creating instability. The amount of force that a muscle can contribute to joint stability and/or mobility is a function of its structure, contractile ability and biomechanical characteristics.
Frontalis muscle Orbicularis oculi muscle Orbicularis oris muscle Sternocleidomastoid muscle Pectoralis major muscle Biceps muscle Brachioradialis muscle Deltoid muscle
Occipitalis muscle Semispinalis capitus muscle Trapezius muscle Teres minor muscle Teres major muscle Triceps muscle Latissimus dorsi muscle
External abdominal oblique muscle
Satorius muscle Vastus lateralis muscle Rectus femoris muscle Vastus medialis muscle Peroneus longus muscle Tibialis muscle
Gluteus maximus Semitendinosus muscle Biceps femoris muscle Semimembranosus muscle Gastrocnemius muscle Soleus muscle

Notes
Gross Structure of a Muscle

Skeletal muscle is composed of 5% high-energy phosphates, 20% protein (myosin, actin and tropomyosin) and 75% water. Muscles are often grouped to provide a collective movement, whether the movement is large or small. Groups of muscles are contained within a connective tissue sheath. Individual muscle organization is usually based on the muscular function and location, as well as the nerve innervation. Skeletal muscles, due to the positioning of their origin and insertion, may affect one or two joints.
Physiological Characteristics of Skeletal Muscle Fibers

The performance of a muscle fiber under varying loads and velocities is determined by four properties:
Irritability Ability of a muscle to respond to stimulation

Skeletal muscle is highly sensitive. The more excitable tissue can be recruited faster with greater control over the number of fibers stimulated for movement.
Contractibility The ability of a muscle to shorten when the muscle receives sufficient
stimulation The average range of shortening is about 57% of resting length for all skeletal muscles.
Extensibility Muscle tissues ability to lengthen or stretch beyond resting length

The muscle itself cannot produce elongation, another force is required. The amount of extensibility is determined by the connective tissue found in the perimysium, epimysuim, and fascia surrounding the muscle.
Elasticity The ability of a muscle to return to its normal resting length once a stretch to
the muscle is removed This is determined by the connective tissue itself and not the muscle fibers. Along with the extensibility factor, elasticity is a protective mechanism of a muscle for maintaining the integrity and muscle length.

Individual Muscle Organization - Fiber Type

Each muscle contains a combination of both fast and slow twitch fibers types. Fiber types will influence the way each muscle responds to exercise.
Notes
Fast Twitch
Type IIa Oxidative-glycolytic Can sustain activity for long bouts or can contract in bursts of force after which it fatigues Type IIb Glycolytic Rapid force production followed quickly by fatigue
Slow Twitch
Type I Oxidative Found in high quantities in the postural muscles Slow contraction time and suited for prolonged low intensity work
Types of Muscular Contractions

Isometric = Equal Length
Muscle generates tension without any visible changes in joint position.
Eccentric
When a muscle is subject to external torque that is greater than the internal torque within the muscle, there is muscle lengthening. Source of the external torque is generally gravity or muscle action of an antagonist muscle group. Termed a negative movement since its generally downward and controlled.
Concentric
Muscle generates force with visible shortening of the muscle. In a controlled movement, the net forces producing rotation move in the same direction as the changes in joint angle (the agonists are controlling muscles in a concentric muscle action). Termed a positive movement since its generally upward against gravity.
Roles of Skeletal Muscles

Muscles function in the following ways Produce movement Maintain posture and positions Stabilize joints Support and protect the internal organs and viscera Contribute to maintenance of body temperature (thermoregulation)

Notes
Classification of Muscle Function

Prime Mover vs. Assistant Mover
Muscles can have the following roles Prime mover: the muscle responsible for producing the movement. Assistant mover: if greater force is required, other muscles will assist the movement.
Agonist vs. Antagonist

Agonist: muscle creating the same joint action as the movement. Antagonist: muscle that is opposing or producing opposite joint movement.
Synergistic Muscle Function

Integrated contribution of surrounding muscles providing stabilization and/or additional force to perform a specific task.
The Fascial System - (Connective Tissue)

Fascia is a fibrous connective tissue that permeates the entire human body. Resembling a three-dimensional web-like matrix, the fascial network unifies the various systems (muscular, skeletal, nervous, etc.) together. Although it is recognized to provide and support various bodily functions, it is important to recognize the direct influence fascia has on dynamic musculoskeletal motion and postural alignment. Additional understanding of this topic highly recommended. For more information, visit the following websites: www.anatomytrains.com/at/people/tom-myers www.myofascialrelease.com/fascia_massage/public/default.asp www.activerelease.com
The Proprioceptive System

Each joint is innervated with branches of nerves that facilitate proprioceptive and pain feedback. Effective movement patterns and injury prevention depend on this vital system. Awareness of muscle contractibility and body position in space are essential for avoidance of injury, maintenance of good posture and performance of functional everyday movements. Proprioception is the perception of the ones own body in space. Specific mechanoreceptors are activated by movement and exercise to provide the central nervous system (CNS) with the sensory information needed to provide proprioception. The sequence of this incoming information is specific to the motion being performed. Over time, the specific motion can be recognized and repeated with greater accuracy and efficiency. The term most often used for this adaptation is muscle memory. Joint capsule receptors Mechanoreceptors located at the joint capsule that provide information regarding joint pressure/tension or positioning (i.e., Ruffini endings, Pacinian corpuscles). Muscle and tendon receptors Mechanoreceptors found in a muscle or tendon that provide information regarding changes in tension or length (i.e., Golgi tendon organs, muscle spindles).

REVIEW OF BASIC BIOMECHANICS
Review of Basic Biomechanics

Review of Basic biomechanics
Review of Basic Biomechanics

Notes
Understanding basic forces relative to human motion is essential for developing safe and effective resistance training programs. As Newton states in his Third Law of Motion, for every action there is an equal and opposite reaction. The actions and reactions of human motion are dependent upon both extrinsic and intrinsic factors. Extrinsic factors include forces applied to the body such as the mass of a weight being lifted, the location of the weight relative to the base of support and the speed at which the weight is moved through space. The intrinsic factors include structural variables such as bone length, ligament and tendon attachment, muscular composition and motor unit activation. These factors can and will influence the relative and real motions produced at the joints. It is here that a strong understanding of biomechanics, muscular attachments and angles of pull drive the effectiveness of a motion.
The Force Angle

When assessing the effectiveness of an exercise for muscle activation, it is important to consider the force angle that is created. The force angle is defined by the relationship between the muscle force required to perform the movement and the biomechanical positioning of the skeletal structure. Changing the position of the joint in relation to the applied resistance will change the way the muscle contracts. Greater or lesser amounts of neuromuscular stimulation and fiber recruitment will be determined by the force angle. Although the weight of the object (W) remains constant, the horizontal distance (D) from the weight to the elbow changes throughout a curl movement, directly affecting the resistance torque on the muscle. In a biceps curl, the horizontal distance from the elbow to the weight is maximal when the forearm is horizontal to gravity. Thus, in that position the lifter must exert the greatest muscle torque to support the weight. When the lever arm (elbow to hand) rotates either upward or downward away from the horizontal, the resistive torque from the weight decreases. When the weight is directly above or below the elbow pivot point, there is no torque from the weight.
Factors Influencing Muscle Force

Angle of Attachment of Muscle
Depending upon the angle of insertion of the muscle, the force will be directed to stabilize and destabilize the segment via a pulling of the bone toward or away from the joint. When the tendon angle is acute or parallel/flat to the bone, the muscular forces will be generated along the bone and into the joint. To determine the forces generated along the bone and into the joint, the muscular force applied must be divided into rotatory and parallel (translatory) components. It is important to note that even though the muscular tension generated may remain the same, the rotatory and torque component of the muscle will change as the joint angle changes. Example: biceps curl (see force angle).

Review of Basic biomechanics
Force-Time Characteristics
When a muscle begins to develop tension due to contraction, the force increases nonlinearly over time because the connective tissue stretches and absorbs some of the force. After the elastic components are stretched, the tension exerted upon the bone by the muscle contraction increases linearly, over time, until maximum force is achieved. The time to achieve maximum force varies according to the joint angle. This is not due to the tensiongenerating capabilities of the contractile components, but is due rather to the tendon laxity present, e.g., if the tendon is slack, the maximum force will occur later and vice versa.
Notes
Length Tension Relationships

The amount of tension generated is related to the length of the muscle. Maximum tension generated in a muscle fiber is activated at a length slightly greater than resting (approximately 80 120% of the resting length).
Tension at Shortened Lengths

When a muscle is shortened to half its length, it is not able to generate much more contractile tension. At short lengths, the cross-bridges have doubled and there is incomplete activation of force.
Tension at Elongated Lengths

The force-generating capacity is initially greater, but as the cross-bridges are pulled further apart, force decreases.
Optimal Length for Tension

Optimal length for tension is slightly greater than resting length. At this length, the muscles contractile components are producing tension and the passive components are storing elastic energy. Storing elastic energy adds to the total tension. This reinforces a pre-stretch prior to initiating muscle contraction during an exercise.
Force/Velocity (F/V) Relationship to Muscle Fiber

F/V Relationship of a Concentric Muscle Action
In concentric contraction, the velocity increases at the expense of a decrease in force, i.e. the greatest force generated at zero velocity is due to the large number of cross-bridges attached.
F/V Relationship of an Eccentric Muscle Action

The force-velocity relationship for eccentric contraction is opposite to that of concentric contraction, e.g., the tension increases with the velocity of lengthening.
F/V in the Muscle Fiber vs. The External Load

When an external load is added, the movement velocity may slow but the same amount of force is in the muscle. The action velocity of the movement is high but the movement velocity of the load is low.
Line of Pull
The line of pull represents the direction from which the resistive force is being applied. For example, the line of pull for free weights is always directly perpendicular to the Earths surface. With cable training, the cable itself provides a visual reference of the line of pull. Adjusting the body position and adjustable pulley system on the Total Gym incline bodyweight trainer allows the trainer to provide specific loads at specific angles to achieve optimal muscular function throughout the full range of motion.

REVIEW OF BASIC BIOMECHANICS
Notes

FUNDAMENTALS OF RESISTANCE TRAINING
Fundamentals of Resistance Training

Fundamentals of Resistance Training

Notes
Resistance training is the term most often used to describe exercise programming to improve the performance of the muscular system. Its objectives can range from muscle hypertrophy and weight loss to physical rehabilitation and athletic performance. The type of resistance can be produced by various modes; the most popular is the use of a set mass against gravity, e.g., free weights or ones own body.
Types of Resistance Training

Several different types of resistance training can be used to alter the state of the musculoskeletal system, such as static (isometric) training and dynamic (isotonic and isokinetic) training. Muscular contractions are primarily isometric or isotonic in normal daily function. Isometric Static muscular contraction where no change in muscle length occurs. This type of training is useful for maintaining the position of an object such as holding a grocery bag stationary for a length of time. Static training on Total Gym incline bodyweight trainers entails holding an overloaded position for an extended period. Isotonic Dynamic muscular contraction where concentric (shortening) and eccentric (lengthening) contractions occur against a constant resistance. Although the extrinsic force is the same, the tension produced by the muscle fluctuates throughout the full range of motion, depending on the intrinsic properties such as origin, insertion of a muscle, lever length and other biomechanical variables. When performing dynamic exercises on Total Gym incline bodyweight trainers, the contractions are primarily isotonic. Isokinetic Dynamic muscular contraction at a constant velocity throughout the full range of motion. Special equipment exists to accommodate the variable forces produced by the muscles throughout the range of motion.
Resistance Training Principles

Specific Adaptation to Imposed Demands (SAID)
The SAID principle is the foundation of improving health and fitness. It states that all training adaptations are specific to the applied stimulus. The body modifies its tissues constantly to adapt to imposed physiological stresses. With proper overload, progression, technique and rest, the human body is capable of remodeling and rebuilding itself to function in a specific manner. Sports specific training is based on the application of the SAID principle. For example, a basketball specific training program might consist of exercises designed to improve individual components of the sport such as sprinting, jumping, rotating and decelerating. If an athlete is determined to be weak in one of these components, then a supplemental training program can be created to address the specific demands of the skill.

FUNDAMENTALS of RESISTANCE TRAINING
Progressive Overload
Progressive overload is a gradual increase of imposed demand to a specific system(s) of the body during exercise. The demands imposed to the body are dependent on the outcome desired by the individual. Structural and functional adaptations occur (under normal circumstance) as a result of continuous bouts of overload accompanied by adequate rest and proper nutritional intake. As the body remodels and rebuilds its tissues, one or more of the variables of the exercise program must change for continued improvement. Resistance training is form of overload that can be progressed by altering variables such as load, perceived exertion, repetitions, tempo or the overall volume of work.
Notes
Variation (Periodization)
Several periodization models exist that aim to achieve the highest degree of performance during a specific period of time. Seasonal athletes attempt to achieve this by systematically altering the volume and intensity of training sessions throughout the year. These athletes strive to achieve maximum functional readiness as the competitive season approaches and progressively improve performance to achieve peak performance toward the end of the season. Recreational athletes and the general public are also recommended to incorporate a variety of resistance training intensity and volume in order to achieve and sustain optimal muscular fitness. These exercises should include concentric, eccentric and isometric muscular contractions that challenge strength, endurance, power, endurance and motor performance.
Recommended Resources
Guidelines for progressive resistance training are set forth by respected organizations such as the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). Total Gym recommends remaining up to date with current research and guidelines provided by these organizations. Visit www.acsm.org for the most recent resistance training guidelines.

Notes

FUNCTIONAL MOVEMENT
Functional Movement

FUNCTIONAL MOVEMENT
Functional Movement
Notes
Isolation and Integration

Muscles and muscle groups are generally described by their isolated, concentric muscle function. This is based on the isolated joint action that occurs when the distal and proximal muscle attachments converge. For example, the hamstrings are typically classified as knee flexors. Therefore, equipment and exercises are designed create forces that oppose the general concentric action created by the muscle(s). Many resistance training exercises aim to isolate and overload one particular muscle or muscle group. This type of exercise can be effective for correcting muscular imbalances, creating conscious awareness of a muscle contraction and increasing strength, hypertrophy, and endurance. There may be some degree of benefit carryover to other activities but the specific adaptations are a direct result of the imposed demands. As most human activities require the participation and coordination of multiple muscle groups, it is also important to select exercises that integrate the specific sequence of contractions necessary to perform functional activities.
Environmental Forces
Functional movement refers to the interaction of internal and external forces that produce a specific human activity. Understanding how the physical laws of our environment apply to human motion will greatly assist in the proper assessment and design of functional training programs.
External Forces
Gravity - Constant force that pulls the mass of the body toward the center of the earth. Momentum - The product of mass and velocity. Ground Reaction Force - A force exerted by the ground on the body.
Internal Forces
Eccentric Deceleration and Concentric Acceleration
As we move throughout the day, we are in a continuous cycle of deceleration and acceleration. For example, during the landing phase of walking, the muscles of the lower kinetic chain must eccentrically decelerate the joints in a specific sequence to avoid collapsing to the ground. As the muscle force begins to overpower the momentum of mass, the muscle begins to concentrically accelerate to continue the gait cycle.

FUNCTIONAL MOVEMENT
Spinal Alignment and Core Stability

Understanding spinal alignment and the affect of alignment on mobility and stability are important in setting up your client for success and pain free movement. The terms convex and concave refer to the curvature of the posterior aspect of the vertebral column. The purpose of the curves is to provide the spine with greater flexibility and resiliency to axial compression (downward forces) which occur in everyday movements. The curves allow ten times greater flexibility than that of a straight column. Cervical C1 C7 (concave) Thoracic T1 T12 (convex) Lumbar L1 L5 (concave) Sacrum S1 S5 (fixed plate) (convex) Coccyx Co1 Co4 (fixed)
Notes
Neutral spine is a position that promotes the normal curves of the spine, i.e. anterior in the cervical section, posterior in the thoracic section and anterior in the lumbar region. In this position, the lumbar spine will possess its natural lordotic curve and sacral spine will maintain its natural kyphotic curve. One point of view states that neutral spine is the place where the intervertebral discs have no excessive anterior or posterior pressure. The convexity of the curves can vary slightly from individual to individual. It is important to identify a genetically inherited curvature vs. poor posture and instability of the spine. A neutral spine allows for resiliency against compression and greater flexibility. The ability to maintain a neutral spine and move in and out of neutral provides the foundation for effective and efficient movement and optimal posture. Core or postural stability can be either static or dynamic. Static posture denotes when the body and its segments are aligned and stationary. Examples include sitting, standing or lying. Dynamic posture denotes the body and its segments moving. Examples include walking, running, etc. A persons ability to maintain correct static posture will often determine the effectiveness of his or her dynamic posture and overall stability. Postural control, whether static or dynamic, denotes a persons ability to maintain stability of the body and body segments in response to forces capable of upsetting the bodys structural equilibrium. Static postural control involves maintenance of particular posture against gravity. The core provides stability and movement of the spine, links the upper and lower body and generates power to the extremities in movement. Complete core conditioning involves all the muscle of the trunk, and includes simultaneous involvement of the upper and lower body. Isometric core stabilization and dynamic movement for force production is essential in core conditioning. Training philosophies for core stability and condition vary among experts in the fitness industry. The core may be considered to be the lumbo-pelvic region or the lumbo-pelvic region and the trunk or the lumbo-pelvic region, trunk and shoulder girdle. There is not a right way to look at this rather appreciate that people depict core differently, thus research may vary in results. The Total Gym incline bodyweight training exercise library trains the core as a mover for dynamic force production through flexion, extension, rotation, lateral flexion and neutral bracing under load. Training on the Total Gym incline trainer trains the body to respond with the required stabilization or movement based on the amount of force or load. Training the core to constantly react to changes in load and movement against force has a high transference to daily life and sport.

FUNCTIONAL MOVEMENT
Notes
Muscle Function by Body Position

Muscle Anterior Shoulder and Chest Pectoralis major Pectoralis minor Subclavius Serratus anterior Shoulder adduction and medial rotation. Draws anteriorly and inferiorly. Shoulder depression. Scapular stabilization by drawing the scapula anteriorly and inferiorly. Decelerates shoulder abduction and lateral rotation. Decelerates scapular retraction and superiorly. Decelerates shoulder elevation. Decelerates scapular upward rotation. Concentric Action Eccentric Action (Acceleration) (Deceleration)
Clavicular stabilization and Decelerates clavicular depression. elevation. Scapular protraction and stabilization against the thoracic wall. Scapular upward rotation. Decelerates scapular retraction and scapular downward rotation.
Lateral Shoulder Deltoid Anterior: Shoulder flexion and Anterior: Decelerates shoulder medial rotation. extension and lateral rotation. Middle: Shoulder abduction. Middle: Decelerates shoulder Posterior: Shoulder extension adduction. and lateral rotation. Posterior: Decelerates shoulder flexion and medial rotation. Posterior Shoulder and Back Trapezius Upper Trapezius: Scapular elevation and upward rotation. Cervical extension, rotation and sidebending. Middle Trapezius: Scapular retraction. Lower Trapezius: Scapular depression and scapular downward rotation. Latissimus Dorsi Levator scapulae Rhomboid minor and major Supraspinatus Humeral extension, adduction and medial rotation. Upper Trapezius: Decelerate scapular depression and downward rotation. Decelerates cervical flexion, rotation and sidebending. Middle Trapezius: Decelerates scapular protraction. Lower Trapezius: Decelerates scapular elevation and scapular upward rotation. Decelerates shoulder flexion, abduction and lateral rotation.
Scapular elevation and inferior Decelerates scapular depression glenoid stabilization during and humeral downward glide. elevation. Scapular retraction and glenoid stabilization. Initiates and assists in shoulder abduction and glenohumeral compression. Decelerates scapular protraction and humeral elevation. Decelerates shoulder abduction and glenohumeral distraction. Decelerates shoulder medial rotation and glenohumeral distraction. Decelerates shoulder abduction and lateral rotation.
Infraspinatus/Teres minor Shoulder lateral rotation and glenoid stabilization. Teres major Shoulder adduction and medial rotation.

FUNCTIONAL MOVEMENT

Muscle Concentric Action Eccentric Action (Acceleration) (Deceleration) Decelerates shoulder lateral rotation and abduction and glenohumeral distraction.
Notes
Subscapularis Shoulder medial rotation and adduction. Glenoid stabilization. Upper Arm Triceps brachii Shoulder adduction and elbow extension.
Decelerates elbow flexion and shoulder abduction. Decelerates elbow extension and pronation.
Biceps brachii Elbow flexion and supination. Forearm Brachioradialis Elbow flexion.
Decelerates elbow extension. Decelerates wrist flexion and adduction. Decelerates wrist flexion and adduction. Decelerates wrist flexion and abduction. Decelerates forearm pronation. Decelerates wrist extension and abduction. Decelerates wrist extension and adduction. Decelerates wrist extension. Decelerates forearm supination and elbow extension.
Extensor carpi radialis longus Wrist extension and adduction. Extensor carpi radialis brevis Wrist extension and abduction. Extensor carpi ulnaris Wrist extension and adduction. Supinator Forearm supination.
Flexor carpi ulnaris Wrist flexion and adduction. Flexor carpi radialis Wrist flexion and abduction. Palmaris longus Pronator teres Wrist flexion. Forearm pronation and elbow flexion.
Posterior Hip Gluteus maximus Hip extension and lateral rotation. Decelerates hip flexion and medial rotation. Gluteus medius/minimus Hip abduction and lateral rotation. Decelerates hip adduction and medial rotation. Piriformis/obturator internus Quadratus femoris Hip lateral rotation of an extended hip. Steadies femur in acetabulum. Hip lateral rotation. Steadies femur in acetabulum. Decelerates hip extension, adduction, medial rotation and distraction. Decelerates hip medial rotation and distraction.
continues...

FUNCTIONAL MOVEMENT
Notes
Muscle Function by Body Position (continued)

Muscle Concentric Action Eccentric Action (Acceleration) (Deceleration)
Anterior Hip Psoas and Iliacus Tensor of fascia lata Bilaterally flexes the trunk and unilaterally spinal lateral flexion. Hip flexion and lateral rotation. Hip abduction, medial rotation and flexion. Assists in knee extension. Decelerates hip extension and medial rotation. Decelerates spinal lateral flexion and trunk extension. Decelerates hip adduction, lateral rotation and extension. Decelerates knee flexion.
Sartorius Hip flexion, abduction and lateral Decelerates hip extension, rotation. Knee flexion. adduction and medical rotation. Decelerates knee extension. Anterior Thigh Rectus femoris Vastus lateralis Vastus medialis Knee extension. Hip flexion via assisting the iliopsaos. Knee extension. Knee extension. Decelerates hip extension and tibial flexion. Decelerates knee flexion. Decelerates knee flexion. Decelerates knee flexion. In conjunction with the rectus femoris, decelerates hip extension.
Vastus intermedius Knee extension. Hip flexion via assisting the rectus femoris. Medial Thigh Adductor longus Adductor brevis Adductor magnus Gracilis Obturator externus Hip adduction, medial rotation and flexion. Hip adduction, medial rotation, and flexion. Hip adduction.
Decelerates hip abduction, lateral rotation and extension. Decelerates hip abduction, lateral rotation and extension. Decelerates hip abduction.
Hip adduction, flexion and medial Decelerates hip abduction, lateral rotation. rotation and lateral rotation. Hip lateral rotation. Steadies femoral head in acetabulum. Decelerates hip medial rotation and distraction.
Posterior Thigh Semitendinous Hip extension and knee flexion. Semimembranosus Hip extension and knee flexion and medial rotation. Biceps femoris Hip extension and knee flexion and lateral rotation when the knee is extended. Decelerates hip flexion and knee extension. Decelerates hip flexion and femoral. Decelerates tibial lateral rotation. Decelerates hip flexion and medial rotation when the leg is extended. Decelerates knee extension.
Anterior Lower Leg Tibialis anterior Extensor digitorum longus Extensor hallucis longus Ankle dorsiflexion and foot inversion. Ankle dorsiflexion and toe extension. Ankle dorsiflexion and great toe extension. Decelerates ankle plantarflexion and foot eversion. Decelerates ankle plantarflexion and toe flexion. Decelerates ankle plantarflexion and great toe flexion.

FUNCTIONAL MOVEMENT

Muscle Concentric Action Eccentric Action (Acceleration) (Deceleration)
Notes
Lateral Lower Leg Peroneus Longus Ankle plantarflexion and Decelerates ankle dorsiflexion and eversion. inversion.
Posterior Lower Leg Gastrocnemius Soleus Knee flexion and ankle plantarflexion. Ankle plantarflexion. Decelerates ankle dorsiflexion and knee extension. Decelerates ankle dorsiflexion. Decelerates ankle dorsiflexion and foot eversion. Supports medial arch of foot.
Tibialis posterior Stabilizes lower leg. Ankle plantarflexion and foot inversion.
Planes of Motion
Sagittal - Motion that occurs anteriorly and posteriorly (flexion/extension) Frontal - Motion that occurs laterally (abduction/adduction) Transverse - Rotational movement (internal rotation/external rotation
Tri-Planar Motion
Tri-plane motions are movements combining all three planes of motion, simultaneously. The reality of human motion is that every movement is three dimensional due to the interweaving of connective tissue throughout the entire body. When an intrinsic or extrinsic force is applied to the skeletal system, the force is distributed through a complex matrix of tissues along three-dimensional pathways to the opposing force. The Total Gym incline trainer dynamic arm pulley system and pulley locator clamps enables trainers to duplicate a wide variety of functional tri-planar movement patterns. The line of pull, intensity and degree of stability can easily be altered to meet the needs of individual clients.

FUNCTIONAL MOVEMENT
Notes

TOTAL GYM INCLINE BODYWEIGHT TRAINING
Total Gym Incline Bodyweight Training

Total Gym Incline Bodyweight Training
Notes
Resistance training on Total Gym incline bodyweight trainers is a form of adaptive bodyweight training used to improve musculoskeletal health. By properly manipulating specific training variables (load, repetitions, sets, rest, frequency and order), the soft and osseous tissues of the body can adapt. The specific adaptations of the muscular system are increased strength, hypertrophy, muscular endurance and production of power. In addition to the muscular adaptations, Total Gym incline training also challenges dynamic stability and proprioceptive awareness. These additional variables can help improve balance, prevent injuries and preserve functional capacity.
Incline Plane Resistance

To better understand the effectiveness of Total Gym incline bodyweight training, it is important to appreciate the quantitative resistance that is generated by incline plane resistance. Gravity is always constant in its direction and force. Movement that is performed on an incline plane generally requires less force than movement performed directly against gravity. For example, a squat performed on an incline plane requires less force compared to a squat performed in a standing, upright position. This is also the case with exercises such as the push up and abdominal crunch. For example, a push up on the ground, which positions targeted muscle groups against the force of gravity, requires more force compared to a push up that is performed against a wall or on an incline plane.
Calculating the Resistance

As a gravitationally dependent apparatus (i.e. it relies on gravity for resistance), Total Gym incline bodyweight trainers use a universal constant to determine its exercise load. The force required to perform exercises on Total Gym incline trainers is dependent upon the weight of the glideboard and participant, and any friction between the rails and the glideboard wheels. With the quality of parts used on Total Gym models, this frictional resistance is insignificant compared to the force required to move the participant on the glideboard up the rails. To determine what this angular resistance may be (without pulleys), we can perform the following calculations: Determine the angle of the rails to the vertical floor (this allows us to determine the angle against gravity). Using the trigonometric function (sine) we can then transfer the angle of the rails into a formula that can determine the load (force) required (i.e. sine of 22 is .3746) Compute the exercise load (force) in pounds by using the formula: (Bodyweight (lbs.) + 37) x sine of the angle where 37 is the weight of the glideboard* (lbs.) For example: A 150 lb. person is exercising at an angle of 22 (Level 16). The sine of 22 is .3746. Therefore the formula would be: Exercise load (lbs.) = (150 + 37) x .3746 = 187 x .3746 = 70 lbs. This person requires approximately 70 pounds of force to move the glideboard at an angle of 22, which would be approximately 47% of the total bodyweight. Note: if you are figuring exercises that incorporated the center pulley attached to the glideboard, use 50% of the charted number, e.g., 70 lbs x 50% = 35 lbs. or 23% bodyweight.
* Calculations based on adjustable glideboard weight of 37 lbs. Please refer to the appropriate resistance chart for the glideboard you are using (adjustable or standard).

Total Gym Incline Bodyweight Resistance Charts

The Resistance Chart for all models is the same except the Total Gym PowerTower is the only model that can accommodate all the levels shown. The Total Gym GTS has levels from F to 22 and the Total Gym SportTM has levels from F to 20. Level F stands for Fold, where the rails must be located to fold the Total Gym incline bodyweight trainer; however, it can also be used for exercise. Total Gym incline bodyweight trainers are designed to load nominal percentages of bodyweight. Note each level changes by 2.5% of the 150 lb nominal bodyweight. See the resistance charts on the following pages. All Total Gym incline bodyweight trainers use a variable angle incline plane to create exercise resistance by modifying the effect of the users bodyweighta steeper angle normally generates more resistance. The Resistance Chart is calculated to indicate the resistance load at each level relative to a percentage of bodyweight. If you desire to add weight to the glideboard it must be done by purchasing the optional Weight Bar and following the safety instructions provided with it and as listed below: 1. Plate weights with a nominal 1 bore can be added to the Weight Bar as long as the size and quantity does not interfere with the motion of the glideboard. 2. Any quantity and weight can be added to the Weight Bar as long as the total weight including the users bodyweight does not exceed 650 lb or 295 kg. 3. The plate weights must be equally loaded on each side and secured on the ends with a clamp before use. 4. The person exercising should face the equipment at all times during the exercise. The weights on the Weight Bar should remain within the field of vision of the user throughout the exercise to prevent danger to a third party. Resistance Charts for both the Standard Glideboard and Adjustable Glideboard can be found on the following pages (46-49). Charts for both pounds and kilograms have been provided.
Resistance values based on cable usage

Resistance table values should be divided by appropriate value based on cable connection and pull usage as shown below. 1. Tables values are valid for two-hand pulls on the bars, squats and pulley handles, while there is no connection to the glideboard.
2. Divide Resistance Table value by 2 for bilateral or two-hand pulls while the center pulley is connected to the glideboard.
3. Divide Resistance Table value by 3 for unilateral movements or when using only one handle with the center pulley connected to the glideboard and when the other handle is not held.
4. Divide Resistance Table value by 4 for unilateral movement with one static hold, i.e., hold one handle stationary while pulling with the other handle while the center pulley is connected to the glideboard.

Resistance in Pounds (lbs)

Your Bodyweight + Weights Added (lbs) Degree of Incline 100 72 69 68 65 62 59 57 54 51 49 46 43 41 38 35 33 30 27 8 7 10.2 9.0 7.7 6.5 5.2 4.0 2.8 1.3 6 5 4 3 2 1 F 25 22 19 17 14 11 9 6 3 44 41 37 34 31 27 24 21 17 14 11 7 3 47 51 57 53 50 46 42 38 35 31 27 23 20 16 12 8 4 54 61 71 67 63 58 54 49 45 41 36 32 27 23 19 14 10 5 57 65 76 83 78 74 69 64 59 54 49 45 40 35 30 25 20 16 11 5 61 68 80 88 64 72 85 93 114 108 102 96 90 84 78 72 66 60 54 49 43 37 31 25 19 13 6 67 76 89 98 120 142 134 127 120 113 106 99 92 85 78 71 64 57 50 43 37 30 23 16 7 71 80 93 103 126 149 74 83 98 108 132 156 204 194 185 176 167 158 149 139 130 121 112 103 94 84 75 66 57 48 39 30 20 9 77 87 102 112 138 163 213 263 252 240 229 218 206 195 184 172 161 150 138 127 116 104 93 82 70 59 48 37 25 12 81 91 107 117 143 170 222 275 84 95 111 122 149 177 231 286 368 353 338 324 309 295 280 265 251 Resistance in Pounds (lbs) 236 222 207 192 178 163 149 134 120 105 90 76 61 47 33 15 86 97 114 125 153 181 237 293 377 89 101 118 130 159 188 246 304 391 130 150 180 200 250 300 400 500 650 35.5 34.1 33.1 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 25 26 Incline Level Degree of Incline 35.5 34.1 33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0 12.8 11.5 10.2 9.0 7.7 6.5 5.2 4.0 2.8 1.3
Resistance as % of Bodyweight (lbs)

Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 100 72 69 68 65 62 59 57 54 51 49 46 43 41 38 35 33 30 27 25 22 19 17 14 11 9 6 3 130 69 66 65 62 59 57 54 52 49 47 44 41 39 36 34 31 29 26 24 21 18 16 13 11 8 6 3
Your Bodyweight + Weights Added (lbs)
150
180
200
250
300
400
500
650
67
66
65
63
63
61
61
60
65
63
63
61
60
59
59
58
63
62
61
60
59
58
57
57
Resistance Charts Standard Glideboard - Pounds (lbs)
31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0
61
59
59
57
57
56
55
54
58
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53
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52
56
54
54
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31
31
30
30
30
31
30
30
29
28
28
28
27
28
27
27
27
26
26
25
25
Weight of Standard Glideboard: 24 lbs
12.8 11.5
26
25
25
24
24
23
23
23
23
23
22
22
21
21
21
21
21
20
20
19
19
19
19
18
16
15
15
15
14
14
14
14
13
13
13
12
12
12
12
12
11
10
10
10
10
10
10
18
18
17
17
17
17
16
16
Your Bodyweight + Weights Added (lbs) Degree of Incline 100 79 76 74 71 68 65 62 59 56 53 51 48 45 42 39 36 33 30 27 24 6 5 7.7 6.5 5.2 4.0 2.8 1.3 4 3 2 1 F 21 18 15 12 9 7 3 40 37 33 29 26 22 19 15 12 8 4 44 49 45 41 37 33 29 25 21 17 13 9 4 47 53 51 57 66 62 57 52 48 43 38 34 29 24 20 15 10 5 54 61 71 78 72 67 62 57 52 47 42 37 32 27 21 16 11 5 58 65 76 83 62 69 80 88 106 100 94 88 82 75 69 63 57 51 45 38 32 26 20 14 6 65 73 85 93 113 132 125 118 110 103 96 89 81 74 67 60 52 45 38 31 23 16 7 69 77 90 98 119 139 72 81 94 103 125 147 191 181 172 162 153 143 134 124 115 106 96 87 77 68 59 49 40 30 21 10 76 85 99 108 131 154 200 246 234 223 211 199 188 176 165 153 141 130 118 107 95 84 72 60 49 37 26 12 80 89 104 113 137 161 209 258 330 315 300 285 270 255 Resistance in Pounds (lbs) 240 226 211 196 181 166 151 136 122 107 92 77 63 48 33 15 83 93 108 118 144 169 219 269 345 87 97 113 124 150 176 228 281 360 90 101 118 129 156 183 238 292 374 93 104 121 132 160 188 244 300 384 96 108 125 137 166 195 253 311 398 130 150 180 200 250 300 400 500 650 35.5 34.1 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 26 35.5 34.1 33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0 12.8 11.5 10.2 9.0 7.7 6.5 5.2 4.0 2.8 1.3 Incline Level Degree of Incline Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 100 79 76 74 71 68 65 62 59 56 53 51 48 45 42 39 36 33 30 27 24 21 18 15 12 9 7 3 130 74 71 70 67 64 61 58 56 53 50 47 45 42 39 36 34 31 28 25 23 20 17 14 12 9 6 3
Your Bodyweight + Weights Added (lbs)
150
180
200
250
300
400
500
650
72
70
68
66
65
63
62
61
69
67
66
64
63
61
60
59
Resistance Charts Adjustable Glideboard - Pounds (lbs)
33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0
68
65
64
62
61
59
58
58
65
63
62
60
59
57
56
55
62
60
59
57
56
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54
53
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49
48
54
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35
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33
32
31
31
30
33
32
31
30
30
29
28
28
30
29
29
28
27
26
26
26
Weight of Adjustable Glideboard: 37 lbs
12.8 11.5 10.2 9.0
27
26
26
25
25
24
24
23
25
24
23
23
22
22
21
21
22
21
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12
12
11
11
11
10
10
10
10
10
60
58
57
55
54
52
52
51
Resistance in Pounds (lbs)
Resistance in Kilograms (kgs)

Your Bodyweight + Weights Added (kgs) Degree of Incline 50 35 34 33 32 31 29 28 27 25 24 23 21 20 19 17 16 15 13 8 7 10.2 9.0 7.7 6.5 5.2 4.0 2.8 1.3 6 5 4 3 2 1 F 12 11 9 8 7 6 4 3 1 20 19 17 16 14 13 11 10 8 6 5 3 2 22 23 27 25 23 21 20 18 16 14 13 11 9 7 6 4 2 25 28 32 30 28 26 24 22 20 18 16 14 12 10 8 6 4 2 26 30 34 41 39 36 34 32 29 27 24 22 20 17 15 13 10 8 5 2 28 32 36 44 29 34 38 46 54 51 49 46 43 40 37 35 32 29 26 23 20 18 15 12 9 6 3 31 35 40 48 57 70 67 63 60 56 53 49 46 42 39 35 32 29 25 22 18 15 11 8 4 32 37 42 51 60 74 34 39 44 53 63 77 92 88 83 79 75 71 67 63 59 54 50 46 42 38 34 30 26 22 17 13 9 4 36 41 46 56 66 81 96 126 121 115 110 104 99 93 88 82 77 72 66 61 55 50 44 39 34 28 23 17 12 6 37 42 48 58 69 84 100 131 39 44 50 60 71 88 104 137 167 160 154 147 140 134 127 120 Resistance in Kilograms (kgs) 114 107 101 94 87 81 74 67 61 54 48 41 35 28 21 15 7 40 45 51 62 73 90 107 140 171 41 47 53 64 76 93 111 145 177 60 70 80 100 120 150 180 240 295 35.5 34.1 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 26 Incline Level Degree of Incline 35.5 34.1 33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0 12.8 11.5 10.2 9.0 7.7 6.5 5.2 4.0 2.8 1.3
Resistance as % of Bodyweight (kgs)

Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 50 70 68 66 64 61 58 56 53 51 48 45 43 40 37 35 32 29 27 24 22 19 16 14 11 8 6 3 60 68 66 64 62 59 57 54 52 49 46 44 41 39 36 34 31 29 26 23 21 18 16 13 11 8 6 3
Your Bodyweight + Weights Added (kgs)
70
80
100
120
150
180
240
295
67
66
64
63
62
61
61
60
65
64
62
61
60
59
59
58
Resistance Charts Standard Glideboard - Kilograms (kgs)
33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0
63
62
60
59
59
58
57
57
60
59
58
57
56
56
55
54
58
57
56
55
54
53
52
52
55
55
53
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50
53
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49
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48
48
50
50
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31
30
30
30
30
30
29
29
28
28
28
27
28
27
27
26
26
26
25
25
12.8 11.5
25
25
24
24
24
23
23
23
23
23
22
22
21
21
21
21
20
20
20
19
19
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10
48 Total Gym GRAVITY Foundation Course, Second Edition Weight of Standard Glideboard: 10.9 kgs
Your Bodyweight + Weights Added (kgs) Degree of Incline 50 38 37 36 35 33 32 30 29 28 26 25 23 22 20 19 17 16 15 13 12 6 5 7.7 6.5 5.2 4.0 2.8 1.3 4 3 2 1 F 10 9 7 6 5 3 1 18 17 15 14 12 10 9 7 5 4 2 20 23 21 19 17 15 13 12 10 8 6 4 2 22 25 23 26 30 27 25 23 21 19 17 15 13 11 9 7 5 2 25 28 32 38 36 33 31 28 26 23 21 18 16 13 11 8 6 3 27 30 34 41 28 32 36 43 51 48 45 42 39 36 33 30 27 24 21 18 15 12 10 7 3 30 34 38 46 54 65 62 58 55 51 47 44 40 37 33 29 26 22 19 15 12 8 4 32 36 40 48 57 69 82 77 73 69 65 60 56 52 48 43 39 35 31 26 22 18 14 9 4 33 38 42 51 60 73 86 35 40 44 53 63 76 90 118 112 106 101 95 90 84 79 73 68 62 57 51 45 40 34 29 23 18 12 6 37 41 46 56 65 80 94 123 150 143 136 129 123 Resistance in Kilograms (kgs) 116 109 102 96 89 82 75 69 62 55 49 42 35 28 22 15 7 38 43 48 58 68 84 99 129 156 40 45 50 61 71 87 103 134 163 42 47 53 63 74 91 107 140 170 43 48 54 65 76 93 110 144 174 44 50 56 67 79 96 114 149 181 60 70 80 100 120 150 180 240 295 35.5 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 35.5 34.1 33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3 14.0 12.8 11.5 10.2 9.0 7.7 6.5 5.2 4.0 2.8 1.3 Incline Level Degree of Incline Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 50 77 74 72 69 67 64 61 58 55 52 49 46 44 41 38 35 32 29 26 24 21 18 15 12 9 6 3 60 74 71 69 67 64 61 58 56 53 50 47 45 42 39 36 34 31 28 25 23 20 17 14 12 9 6 3
Your Bodyweight + Weights Added (kgs)
70
80
100
120
150
180
240
295
71
70
67
66
64
63
62
61
Resistance Charts Adjustable Glideboard - Kilograms (kgs)
34.1 33.1 31.6 30.2 28.7 27.3 25.9 24.6 23.2 21.9 20.5 19.2 17.9 16.6 15.3
69
67
65
64
62
61
60
59
67
66
63
62
61
60
58
58
65
63
61
60
58
57
56
55
62
60
58
57
56
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54
53
57
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53
52
51
50
49
48
54
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35
34
33
33
32
35
34
33
32
32
31
30
30
33
32
31
30
29
29
28
28
Weight of Adjustable Glideboard: 16.8 kgs
14.0 12.8 11.5 10.2 9.0
30
29
28
28
27
26
26
26
27
27
26
25
24
24
24
23
25
24
23
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12
12
12
11
11
11
10
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10
10
10
59
58
56
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53
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51
51
Resistance in Kilograms (kgs)
Notes
A Comparative Example of Force

As previously determined, force is measured in pounds or kilograms on Total Gym incline bodyweight trainers. Force is the required exercise load to move the glideboard and participant up and down the incline ramp. Force answers the question How much are you lifting? Compare two exercises that illustrate a 70 lb. force. In this example, a 70 lb. force has been produced by the participant to press the 70 lb. barbell vertically against gravity. It has been successfully lifted because the arms and shoulders generated a greater upward force. In the following example, a 70 lb. force has been created by gravitys effect on a 150 lb. person on incline bodyweight trainer at an angle of 22 (Level 16). The sine of 22 is .3746. Therefore the formula would be: Force = (150 + 37) x .3746 = 187 x .3746 = ~70 lbs.
In both examples, the amount of force required to move the objects is the same. However, this does not take into consideration other important exercise conditions such as support, safety and enjoyment, which can vary greatly.

The Pulley System

Many exercises on Total Gym incline bodyweight trainers use handles that are attached to a pulley system via cables. With the use of this pulley system, the participant can perform numerous upper and lower body exercises with free motion cables. Determining the specific power required (or relative intensity of load) for each exercise as it relates to the resistance generated by this pulley system is complicated and beyond the spectrum of this workbook. However, it is important to appreciate that the force required to move the glideboard and participant along the incline is transferred and divided within the pulley system. When calculating the resistance for exercises that incorporate the pulley system, divide the external force required to move the glideboard by 2 (i.e. use 50% of total exercise resistance). Example: A 50 lb. force required to move a 150 lb. person up an 17 ramp when using the pulley system (assuming both cables are used equally in identical directions). The total force required would be approximately 25 lbs. Therefore, the force requirement on each single pulley would be approximately 12.5 lbs. Beginning position 150 lb. person 17 angle To move the glideboard, ~50 lbs. of force is required. To use the pulley system bilaterally (both pulleys), total force required is 25 lbs. To use the pulley system unilaterally (single pulley), total force required is 12.5 lbs. h Unilateral
Notes
h Bilateral

Notes

Total GYM INCLINE BODYWEIGHT TRAINING EXERCISE LIBRARY
Total Gym Incline Bodyweight Training Exercise Library

Total GYM INCLINE BODYWEIGHT TRAINING EXERCISE LIBRARY
Total Gym Incline Bodyweight Training Exercise Library
Notes
Total Gym incline bodyweight training provides fitness and health care professionals with an extraordinary variety of exercise selections to challenge nearly every muscle group in all three planes of motion. The Total Gym Incline Bodyweight Training Exercise Library provides essential information to begin using the equipment safely and effectively. Additional education and courses are available to expand your knowledge and application of Total Gym equipment. Please visit TotalGym.com for more information. The exercises are organized into eleven basic positions. Learning the exercises in this manner will help you become proficient at setting up the equipment, cueing clients into position and understanding how to maximize each position in order to create efficient and effective training programs. We highly encourage instructors to become familiar with the exercises prior to instructing clients. To quickly find exercises by name or anatomical group, use the indexes on pages 215 and 216.
Understanding Total Gym Incline Bodyweight Training Exercises

As with bodyweight and free weight exercises, we modify our position in space relative to the force of gravity to create an opposing force to a specific muscle group. For example, if we want to perform a chest press with free weights, we lie on our back to oppose the pull of gravity with a pushing exercise. If we want to perform the same exercise using bodyweight as resistance, then we lie face down in a push up position and press against the ground. As the ground is extremely stable, our bodies move in space as opposed to a bench press where our body remains static as the weights move through space. The Total Gym incline bodyweight trainer chest press creates the best of both worlds with unrestricted motion, dynamic stability and integrated upper body strength.
Strength, Mobility and Awareness (SMA)

When working with clients or class participants, compensation patterns are commonly observed. Understanding where and why these compensations occur can help trainers decide how to modify any exercise to restore optimal movement. The most common compensations occur because of strength, mobility and/ or awareness deficits. On the other hand, when an exercise becomes too easy, a slight variation to the exercise will either challenge strength, mobility and/ or awareness. Hence, the SMAs are designed to help the trainer/instructor to address exercise compensations or exercise progressions with respect to strength, mobility and/or awareness. Strength refers to the amount of force the muscles need to produce to achieve the desired movement pattern. Mobility refers to the ability of the joint to move through its range of motion. Mobility can be limited or excessive due to the joint capsule, ligaments and tendons. Awareness refers to proprioception/kinesthetic awareness; the ability to have knowledge of where one is in space. Awareness also refers to the ability to maintain stabilization. In the exercise templates, there is space provided to address strength, mobility and awareness variations. These variations may be suggested to increase or decrease strength, mobility and/or awareness. The suggestions may be a change to the equipment, client position or exercise.

EXERCISE LIBRARY Body Position Seated Forward
Body Position Seated Forward

Chest Press Chest Fly Front Raise Overhead Shoulder Press with Cables Biceps Curl with Extended Shoulders Overhead Triceps Press

Body Position Seated Forward

Exercises
Chest Press Chest Fly Front Raise Overhead Shoulder Press with Cables Biceps Curl with Extended Shoulders Overhead Triceps Press
Description
This position provides training and conditioning of the anterior shoulders, chest and arms. Trunk stabilization is integrated into the exercises, as the upper body is upright and unsupported.
Equipment Considerations
Adjust tower level to appropriate incline Attach center pulley to glideboard Secure pulley locator clamps in appropriate position on LAT bars h Basic Starting Position Seated Forward
Basic Starting Position (shown top right)

Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the inside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Bring the handles and elbows up to chest height with palms facing down.
h Extended legs
h Hinge forward at hips to emphasize upper pectorals and shoulders
Alternate Starting Positions

Self-spot (feet on floor) - not pictured
h Cross-legged h Hinge backward at hips to emphasize lower pectorals and abdominal stabilization h Straddle

General Movement Variations

Static equilibrium From the starting position, bring the glideboard up the rails by using one handle. Without moving the glideboard, move both arms in the opposite directions simultaneously. Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position.
Mobility
Regression
Straddle glideboard or sit cross legged to promote neutral spine Reduce or alter ROM, i.e. Narrow Press Self-spot with feet on floor Trainer spot glideboard during end ROM
h Grip variation - neutral
Progression
Modify adjustable pulley position to increase ROM Increase or alter ROM, i.e. Chest Fly Position the body on the glideboard to maximize available ROM Raise adjustable glideboard
Trainer Tips
Place hand(s) on glideboard to assist or resist the movement
Safety
h Grip variation - palms up
Equipment Modifications and Progressions

Lower adjustable glideboard to promote neutral spine position
Maintain upright posture throughout each exercise (neutral spine) Keep wrists in a neutral position Care should be taken to avoid hyperextension during horizontal abduction of the shoulder Move in a controlled motion throughout the entire exercise Avoid excessive shoulder elevation, protraction and retraction during the movement All movements should be pain free
Awareness
Regression
Position the participant(s) in neutral spine focus on alignment Bilateral exercise Work through a fixed or partial ROM Predictable tempos Lower the incline
Progression
Allow the participant to have free ROM or repeat the exact ROM Unilateral or single cable movement focus on spinal position Lower the incline Unpredictable tempos Static equilibrium Trainer encourages multi directional movement Closed eyes

h Raise adjustable glideboard to challenge mobility and awareness Use Weight Bar accessory to increase resistance Modify adjustable pulley position to vary line of pull Add Cable Extension Kit for taller users
Strength
Regression
Self-spot with feet on the floor (in seated position) Shorten the lever length (bend elbows to shorten the lever) Trainer assists glideboard movement Lower the incline Unilateral cable work, handles separated
Notes
User Modifications and Progressions

Place feet on floor to self-spot Straddle the rails to promote a neutral spine position Extend the legs on the glideboard to challenge hamstring mobility Adjust body position on glideboard for more/less ROM Vary grip positions
Progression
Add weight to the glideboard, i.e. Weight Bar Lengthen the lever (straighten elbows to lengthen the lever) Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand Remove pulley from the glideboard

EXERCISE LIBRARY Body Position Seated Forward Chest Press
Chest Press
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the inside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Bring the handles and elbows up to chest height with palms facing down.
Movement Variations
Static equilibrium (not pictured)
Position Variations
See body position template on pages 56-57 for variation details. Self-spot (feet on floor) Straddle Cross-legged Extended legs Hinge forward at hips to emphasize upper pectorals and shoulders Hinge backward at hips to emphasize lower pectorals and abdominal stabilization Low kneeling (see kneeling forward template) Vary grip positions
h Unilateral
Prime Movers
Pectoral Group, Triceps, Deltoids (Anterior)
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - low to mid level
Movement Description
From an upright seated position, press the handles forward at chest height. Maintain a stable trunk as the hands return with control back to the starting position. h Incline Chest Press
Weight Bar Cable Extension Kit

EXERCISE LIBRARY Body Position Seated Forward Chest Press
Awareness
Regression
Progression
Notes
h Decline Chest Press
h Single cable
See body position template on pages 56-57 for variation details. Space provided below to fill in your own regressions and progressions.
Strength
Regression
Progression
h Narrow Press
Mobility
Regression
Progression

EXERCISE LIBRARY Body Position Seated Forward Chest Fly
Chest Fly
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the outside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Press handles forward at chest level with palms facing in.
Movement Variations
Position Variations
See body position template on pages 56-57 for variation details. Self-spot (feet on floor) Straddle Cross-legged Extended legs Hinge forward at hips to emphasize upper pectorals and shoulders Hinge backward at hips to emphasize lower pectorals and abdominal stabilization Low kneeling (see kneeling forward template)
h Unilateral
From an upright seated position, slowly lower the glideboard down the rails by opening the arms wide with a slight bend in the elbows. Maintain a stable trunk as the shoulders move through a comfortable range of motion and return with control back to the starting position.
Prime Movers
Pectoral Group, Deltoids (Anterior)
h Incline Chest Fly
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - high outside position Tower height - low to mid level Adjustable glideboard - low to mid level

EXERCISE LIBRARY Body Position Seated Forward Chest Fly
Notes
Strength
Regression
Progression
h Decline Chest Fly
Mobility
Regression
Progression
Awareness
Regression
Progression

EXERCISE LIBRARY Body Position Seated Forward Front Raise
Front Raise
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the outside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Press handles forward at chest level with palms facing down.
Strength
Regression
Position Variations
See body position template on pages 56-57 for variation details. Self-spot (feet on floor) Straddle Cross-legged Extended legs Low kneeling (see kneeling forward template) Grip variations
Progression
Mobility
Regression
From an upright seated position, slowly lower the glideboard down the rails by lowering the arms. Maintain a stable trunk as the shoulders move through a comfortable range of motion and return back to start position while maintaining control of the pulleys.
Progression
Movement Variations
Prime Movers
Deltoids (Anterior), Pectoralis Major, Trapezius (Mid/Lower)
Awareness
Regression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - low to mid level Adjustable glideboard - low to mid level
Progression
h Unilateral
Notes

EXERCISE LIBRARY Body Position Seated Forward Overhead Press with Cables
Overhead Press with Cables
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the outside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Bring the handles up to shoulder height with palms facing forward.
Strength
Regression
Position Variations
See body position template on pages 56-57 for variation details. Self-spot (feet on floor) Straddle Cross-legged Extended legs Hinge forward at hips to emphasize shoulders Low kneeling (see kneeling forward template)
Progression
Mobility
Regression
Movement Description Prime Movers

Deltoids, Triceps, Pectoralis Major From an upright seated position, press the handles up with the hands remaining anterior to the shoulders. Maintain a stable trunk as the hands return with control back to the starting position.
Progression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower incline - low to mid level Adjustable glideboard - lowered
Movement Variations
Awareness
Regression
Progression
h Unilateral
Notes

EXERCISE LIBRARY Body Position Seated Forward Biceps Curl with Extended Shoulders
Biceps Curl with Extended Shoulders
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the outside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Bend elbows and position the handles next to the hips with palms facing up.
Strength
Regression
Progression
Position Variations
Mobility
Regression
From an upright seated position, slowly lower the glideboard down the rails by lowering the hands, keeping elbows stationary throughout the exercise. Maintain a stable trunk as the elbows extend through a comfortable range of motion and return with control back to the starting position.
Progression
Awareness
Regression
Prime Movers
Biceps, Brachialis
Movement Variations
Equipment Settings
Progression
Notes
h Unilateral

EXERCISE LIBRARY Body Position Seated Forward Overhead Triceps Press
Overhead Triceps Press
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the top edge of the glideboard. Position handles next to the rib cage with cables on the outside of the forearm. With tension in the cables, position the legs on the glideboard with knees slightly bent. Raise the elbows up to eye level with palms facing up.
Strength
Regression
Position Variations
Progression
Mobility
Regression

Triceps (long head) From an upright seated position, press the handles up overhead by extending elbows and keeping the upper arm in line with the cable. Maintain a stable trunk as the hands return with control back to the starting position.
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower incline - low to mid level Glideboard tilt - lowered
Progression
Movement Variations
Awareness
Regression
h Unilateral
Progression
Notes

EXERCISE LIBRARY Body Position SEATED FORWARD
Notes

EXERCISE LIBRARY Body Position SEATED LATERAL
Body Position Seated Lateral

Torso Rotation Lateral Shoulder Press Single Arm Chest Fly Horizontal Shoulder Abduction Lateral Biceps Curl Lateral Triceps Extension Internal Shoulder Rotation

Body Position Seated Lateral

Exercises
Description
This position provides training and conditioning of the trunk, shoulders, chest and arms. The line of pull provides transverse plane resistance with a constant challenge to lateral trunk stability.
Adjust tower level to appropriate incline Attach center pulley to glideboard Secure pulley locator clamps in appropriate position on LAT bars Position adjustable glideboard at appropriate level h Basic Starting Position Seated Lateral

Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard.
h Mermaid h Self-spot (feet on floor)
h Legs half-crossed h Cross-legged


Place feet on floor to self-spot Adjust body position on glideboard for more/less ROM Vary grip positions
Mobility
Regression
Adjust pin pulley position that best suits the participants available ROM Use one handle Position the body on the glideboard to maximize available ROM, i.e. legs half-crossed Lower the incline Raise adjustable glideboard

h Two cables Vary movement angles
Trainer Tips
Place hand(s) on glideboard to assist or resist the movement Watch wrist and shoulder positions
Progression
Adjust pin pulley position that challenges the maximum ROM Use front LAT bar pulley forward and the back LAT bar pulley back Choose the leg position that challenges mobility, i.e. both legs extended straight out (seated) Raise the incline Work through the maximum available ROM
Safety
Maintain upright posture throughout each exercise (neutral spine) Keep wrists in a neutral position Move in a controlled motion throughout the entire exercise Avoid excessive shoulder protraction during the movement All movements should be pain free
h Extended arms
Awareness
Regression
Position the participant(s) with maximum contact surface area on the glideboard Position the participant(s) in neutral spine; focus on alignment Work through a partial ROM Work at an incline level that is easiest for the participant(s) to control Raise adjustable glideboard Bend elbows and focus on twisting from the obliques

Strength
Self-spot with feet on the floor (in seated position) Shorten the lever length Trainer assists glideboard movement Lower the incline Unilateral cable work, handles separated
Regression
h Raise adjustable glideboard to align hips and back Use Weight Bar accessory to increase resistance Modify adjustable pulley position to vary line of pull
Progression
Position the participant(s) with minimum contact surface area on the glideboard Allow for maximum controlled ROM Work at an incline level that challenges alignment and awareness Closed eyes
Progression
Add weight to the glideboard, i.e. Weight Bar Lengthen the lever Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand
Notes

EXERCISE LIBRARY Body Position Seated LATERAL Torso Rotation
Torso Rotation
Position Variations
See body position template on pages 68-69 for variation details. Self-spot (feet on floor) Extended legs Cross-legged Mermaid Legs half-crossed Kneeling (see kneeling lateral template) Two cables Extended arms
Strength
Regression
Using a twisting motion from the waist, rotate the spine away from the tower, maintaining the triangle shape between the forearms and trunk. Maintain a stable, upright posture and slowly rotate the torso toward the tower.
Progression
Movement Variations
Mobility
Regression
Prime Movers
Abdominals, Obliques, Psoas Major
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - mid to high level
Progression
Awareness
Regression
Weight Bar
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard. Clasp the handle with both hands and position the elbows at the sides of the torso. Create a triangle shape between the handles, forearms and trunk. h Incline Torso Rotation
Progression
Notes
h Decline Torso Rotation

EXERCISE LIBRARY Body Position Seated LATERAL Lateral Shoulder Press
Lateral Shoulder Press
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard. Flex the elbow to position the active hand next to the shoulder with palm facing the in. Place the resting hand on the hip.
Strength
Regression
Position Variations
See body position template on pages 68-69 for variation details. Self-spot (feet on floor) Extended legs Cross-legged Mermaid Legs half-crossed Kneeling (see kneeling lateral template) Grip Variations
Progression
Mobility
Regression

Deltoids Triceps, Pectoralis Major, Obliques From an upright seated position, press the handle straight overhead with the handle remaining slightly anterior to the trunk. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position.
Progression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - low to mid level Adjustable glideboard - high level
Movement Variations
Integrate lateral trunk motion into exercise
Awareness
Regression
Weight Bar
Progression
Notes

EXERCISE LIBRARY Body Position Seated LATERAL Single Arm Chest Fly
Single Arm Chest Fly
Position Variations
See body position template on pages 68-69 for variation details. Self-spot (feet on floor) Extended legs Cross-legged Mermaid Legs half-crossed Kneeling (see kneeling lateral template)
Strength
Regression
With a slight bend at the elbow, palm facing forward, slowly pull the arm in an arc motion to the front mid-line of the torso. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position.
Progression
Movement Variations
Mobility
Regression
Prime Movers
Pectoral Group
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - high level
Progression
Awareness
Regression
Weight Bar
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard. Extend the active hand toward the pulley with palm facing forward. Place the resting hand on the hip.
h Incline Chest Fly
Progression
Notes
h Decline Chest Fly

EXERCISE LIBRARY Body Position Seated LATERAL Horizontal Shoulder Abduction
Horizontal Shoulder Abduction
Position Variations
Strength
Regression
With a slight bend at the elbow, slowly pull the arm in an arc motion across the front of the chest to the opposite side. Avoid raising the active shoulder toward the ear. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position.
Progression
Movement Variations
Mobility
Regression
Prime Movers
Deltoids (Posterior, Lateral), Trapezius, Rhomboids, Teres Minor, Infraspinatus
Progression
Equipment Settings
Awareness
Regression
h Incline Horizontal Shoulder Abduction
Weight Bar
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. Transfer the handle to the opposite hand, in front of the abdomen. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard. Extend the active hand toward the pulley with palm facing backward. Place the resting hand on the hip. h Decline Horizontal Shoulder Abduction Integrate Torso Rotation into motion not pictured
Progression
Notes

EXERCISE LIBRARY Body Position Seated LATERAL Lateral Biceps Curl
Lateral Biceps Curl
Position Variations
Awareness
Regression
Progression
With a slight bend in the elbow, slowly pull the glideboard up the rails by curling the handle up toward the shoulder, keeping elbow stationary. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position.
Notes
Movement Variations
Vary elbow positions
Prime Movers
Biceps, Brachialis, Brachioradialis
Equipment Settings
Strength
Regression
Weight Bar
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard. Extend active hand toward the pulley with palm facing up. Place the resting hand on the hip.
Progression
Mobility
Regression
Progression

EXERCISE LIBRARY Body Position Seated LATERAL Lateral Triceps Extension
Lateral Triceps Extension
Position Variations
Awareness
Regression
Progression
Extend the arm out to the side to full extension to slowly move the glideboard up the rails. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position.
Notes
Movement Variations
Vary elbow positions
Strength, Mobility and Awareness (SMA) Prime Movers

Triceps
Equipment Settings
Strength
Regression
N/A
Progression
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. Transfer the handle to the opposite hand, in front of the abdomen. With tension in the cable, slowly raise the feet off the floor and bring the handle directly in front of the chest, palm facing in. Raise the active elbow up and out to the side to shoulder height. Place the resting hand on the hip.
Mobility
Regression
Progression

EXERCISE LIBRARY Body Position Seated LATERAL Internal Shoulder Rotation
Internal Shoulder Rotation
Starting Position
Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back facing sideways into a secure position. With tension in the cable, slowly raise the feet off the floor and lift the handle from the glideboard. Pull the elbow into the side of the torso and position the handle directly in front of the abdomen.
Strength
Regression
Progression
Position Variations
Mobility
Regression
Progression
With the elbow bent to 90, keep the upper arm in tight to the torso and slowly lower the glideboard down the rails by externally rotating the shoulder until a mild stretch is felt in the shoulder. Pull the glideboard back up the rails by internally rotating the shoulder inward in an arc motion until the hand touches the abdominals.
Prime Movers
Pectoralis major, Latissimus dorsi, Deltoid (anterior), Subscapularis, Teres major
Awareness
Regression
Equipment Settings
Movement Variations
Small towel rolled up between the upper arm and torso.
Progression
N/A
Notes

EXERCISE LIBRARY Body Position KNEELING LATERAL
Body Position Kneeling Lateral


Body Position Kneeling Lateral

Exercises
See exercise templates in Seated Lateral section for exercise descriptions. Page numbers provided below for reference. Torso Rotation - p. 70 Lateral Shoulder Press - p. 71 Single Arm Chest Fly - p. 72 Horizontal Shoulder Abduction - p. 73 Lateral Biceps Curl - p. 74 Lateral Triceps Extension - p. 75 Internal Shoulder Rotation - p. 76
Description
This position has several variations and is a progression of Seated Lateral. The elevated body position and transverse plane line of pull requires more global stability. Clients should demonstrate proficient stability and balance before attempting this variation. The cable system provides integrated training and conditioning of the shoulders, chest, arms, trunk and hips.
h Basic Starting Position Kneeling Lateral Low Kneeling
Adjust tower level to appropriate incline Attach center pulley to glideboard Secure pulley locator clamps in appropriate position on LAT bars Position adjustable glideboard at appropriate level Remove folding platform (advised)

Grasp one handle to bring the glideboard up the rails. Stand facing the rails and anchor the handle down near the top edge of the glideboard (hand closest to the tower is holding handle). Kneel on the top portion of the glideboard facing sideways. Separate knees to create a wide base of support between them. Remain in a low kneeling position. With tension in the cable, slowly lift the handle from the glideboard and extend the arm toward the pulley.
h Kneeling Lateral High Kneeling Grip variations h Raise adjustable glideboard to keep hips level with floor Use Weight Bar accessory to increase resistance Modify adjustable pulley position to vary line of pull Add Cable Extension Kit for taller users
Position Variations
See Seated Lateral Body Position template for variation details on pages 68-69.

Adjust body position on glideboard for more/less ROM Vary grip positions

Vary movement angles

Trainer Tips
Secure the glideboard when client is getting into or out of position Place hand(s) on glideboard to assist or resist the movement

Strength
Shorten the lever length Trainer assists glideboard movement Lower the incline Unilateral cable work, handles separated
Awareness
Regression
Position the participant(s) with maximum contact surface area on the glideboard Position the participant(s) in neutral spine; focus on alignment Work through a partial ROM Work at an incline level that is easiest for the participant(s) to control Raise adjustable glideboard Low kneeling
Safety
Maintain upright posture throughout each exercise (neutral spine) Keep wrists in a neutral position Move in a controlled motion throughout the entire exercise Avoid excessive shoulder motion during the movement All movements should be pain free
Regression
Progression
Add weight to the glideboard i.e. Weight Bar Lengthen the lever Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand
Progression
Position the participant(s) with minimum contact surface area on the glideboard Allow for maximum controlled ROM Work at an incline level that challenges alignment and awareness High kneeling
Mobility
Regression
Adjust pin pulley position that best suits the participants available ROM Use one handle Position the body on the glideboard to maximize available ROM Lower the incline Raise adjustable glideboard Use Support Wedge Pillow
Notes
Progression
Adjust pin pulley position that challenges the maximum ROM Use front LAT bar pulley forward and the back LAT bar pulley back Choose the leg position that challenges mobility Raise the incline Work through the maximum available ROM

Notes

EXERCISE LIBRARY Body Position SEATED BACKWARD
Body Position Seated Backward

Row Reverse Fly Shoulder Extension Biceps Curl Triceps Kickback External Shoulder Rotation with Abduction Forearm Curl Hip Abduction

EXERCISE LIBRARY Body Position Seated Backward
Body Position Seated Backward

Exercises
Row Reverse Fly Shoulder Extension Biceps Curl Triceps Kickback External Shoulder Rotation with Abduction Forearm Curl Hip Abduction
Description
This position provides training and conditioning of the posterior shoulders, back, arms and lateral hips. Trunk stabilization is integrated into the exercises, as the upper body is upright and unsupported.
Adjust tower level to appropriate incline Attach center pulley to glideboard Secure pulley locator clamps in appropriate position on LAT bars Position adjustable glideboard at appropriate level
h Basic Starting Position Seated Backward

Self-spot (feet on floor)

Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor.
h Single hand with two cables Cross-legged (not pictured) h Extended legs Grip variations (palms up, palms down) - not pictured

EXERCISE LIBRARY Body Position Seated Backward
Trainer Tips
Awareness
Regression
Position the participant(s) in neutral spine; focus on alignment Bilateral exercise Work through a fixed or partial ROM Predictable tempos Raise the adjustable glideboard Raise the incline
Safety
Maintain upright posture throughout each exercise (neutral spine) Keep wrists in a neutral position Move in a controlled motion throughout the entire exercise Avoid excessive shoulder motion during the exercises All movements should be pain free
Progression
Allow the participant to have free ROM Unilateral exercise Lower the incline Suggested body position cues Unpredictable tempos
h Raise adjustable glideboard to encourage neutral spine position Use Weight Bar accessory to increase resistance Modify adjustable pulley position to vary line of pull Add Cable Extension Kit for taller users

Strength
Self-spot with feet on the floor (in seated position) Shorten the lever length Trainer assists glideboard movement Lower the incline Unilateral cable work, handles separated
Regression
Notes

Place feet on floor to self-spot Adjust body position on glideboard for more/less ROM Vary grip positions
Progression
Add weight to the glideboard Lengthen the lever Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand Remove center pulley from the glideboard

Static equilibrium From the starting position, bring the glideboard up the rails by using one handle. Without moving the glideboard, move both arms in the opposite directions simultaneously.
Mobility
Regression
Straddle glideboard or sit cross legged to promote neutral spine (seated) or wide base of support (kneeling) Reduce ROM Self-spot with feet on floor Trainer spot glideboard during end ROM
h Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position.
Progression
Adjustable pulley position to increase ROM Move to kneeling body position Position the body on the glideboard to maximize available ROM

EXERCISE LIBRARY Body Position Seated BACKWARD Row
Row
From an upright seated position, pull the handles straight back, until hands reach the sides of the torso. Maintain a stable trunk as the hands return with control back to the starting position.
Movement Variations
Strength
Regression
Progression
h Unilateral
Mobility
Prime Movers
Latissimus Dorsi, Trapezius, Teres Major, Deltoids, Rhomboids, Biceps, Brachioradialis
Regression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - low to high level h Unilateral with two cables
Progression
Weight Bar
Awareness
Regression
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor. Palms face in. h High Elbow Row
Progression
Position Variations
See body position template on pages 82-83 for variation details. Self-spot (feet on floor) Extended legs Cross-legged (not pictured) Single hand with two cables Grip variations - (palms up, palms down) Kneeling (see kneeling backward template) Raised adjustable glideboard h Row with forward stretch and back extension
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD Reverse Fly
Reverse Fly
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor. Palms face in towards each other.
Strength
Regression
Position Variations
See body position template on pages 82-83 for variation details. Self-spot (feet on floor) Extended legs Cross-legged (not pictured) Low kneeling (see kneeling backward template) Raised adjustable glideboard
Progression

Deltoids, Trapezius, Rhomboids, Infraspinatus From an upright seated position, bring the glideboard up the rails by pulling the arms back in an outward arc until hands are directly out to the side of the torso. Maintain a stable trunk as the hands return with control back to the starting position.
Mobility
Regression
Equipment Settings
Movement Variations
Progression
Weight Bar
Awareness
Regression
h Angle variations
Progression
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD Shoulder Extension
Shoulder Extension
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor. Palms face down toward floor.
Strength
Regression
Position Variations
See body position template on pages 82-83 for variation details. Self-spot (feet on floor) Extended legs Kneeling (see kneeling backward template) Raised adjustable glideboard
Progression
With upright posture, press the handles back and down past the hips in an arc motion. Maintain a stable trunk as the hands return with control back to the starting position.
Mobility
Regression
Prime Movers
Deltoids (posterior), Latissimus Dorsi, Teres Major, Pectoralis Major, Triceps (long head)
Movement Variations
Static equilibrium Unilateral Unilateral with Torso Rotation
Progression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low to high position Tower height - low to mid level Adjustable glideboard - low to mid level
Awareness
Regression
Weight Bar h Split Shoulder Flexion/Extension
Progression
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD Biceps Curl
Biceps Curl
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, extend arms directly toward the pulleys with palms facing up. Lift feet off the floor.
Strength
Regression
Position Variations
See body position template on pages 82-83 for variation details. Extended legs Cross-legged (not pictured)
Progression
Mobility
Prime Movers
Biceps, Brachialis, Brachioradialis
Regression
h Single hand with two cables Grip variations (neutral, palms down) Kneeling (see kneeling backward template)
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high Movement Description position From an upright seated position, pull Tower height - low to mid level the glideboard up the rails by curling Adjustable glideboard - low to mid level the handles up toward the shoulders, keeping elbows stationary. Maintain a Optional Accessories stable trunk as the hands return with Weight Bar control back to the starting position.
Progression
Awareness
Regression
Movement Variations
Static equilibrium
Progression
h Unilateral
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD Triceps Kickback
Triceps Kickback
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, lift feet off the floor, pull the elbows into the sides of the torso and slightly hinge forward at the hips.
Strength
Regression
Position Variations
See body position template on pages 82-83 for variation details. Self-spot (feet on floor) Extended legs Grip variations (palms up, palms down) Kneeling (see kneeling backward template)
Progression
Keeping elbows stationary, press down on the handles until arms are fully extended next to the thighs. Maintain the elbow and spine position as the hands return with control back to the starting position.
Mobility
Regression
Prime Movers Equipment Settings

Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - low to mid high level
Movement Variations
Static equilibrium Unilateral
Progression
Awareness
Regression
Weight Bar
Progression
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD External Shoulder Rotation with Abduction
External Shoulder Rotation with Abduction
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top edge of the glideboard, facing the tower. With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor. Palms face down toward floor.
Strength
Regression
Position Variations
See body position template on pages 82-83 for variation details. Self-spot (feet on floor) Cross-legged (not pictured) Kneeling (see kneeling backward template)
Progression
From an upright seated position, flex elbows and externally rotate the shoulders back to bring the handles above the shoulders in an arc motion. Maintain a stable trunk as the hands return with control back to the starting position.
Mobility
Regression
Movement Variations
Static equilibrium
Progression
Prime Movers
Teres Minor, Supraspinatus, Infraspinatus, Deltoids, Biceps, Brachialis, Trapezius
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - low to high level
Awareness
Regression
h Unilateral
Weight Bar
Progression
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD Forearm Curl
Forearm Curl
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the bottom of the glideboard facing the tower. With tension in the cables, bend knees and place feet near the top of the glideboard. Rest forearms on the upper leg so wrists drape over the knees with palms facing up.
Strength
Regression
Position Variations
See body position template on pages 82-83 for variation details. Grip variations (neutral, palms down)
From an upright seated position, curl wrists in toward the body by contracting the forearm muscles. Extend wrists back to the starting position.
Progression
Mobility
Regression
Prime Movers
Wrist Flexors
Movement Variations
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low position Tower height - low to mid level Adjustable glideboard - low to mid level
Progression
Weight Bar
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position Seated BACKWARD Hip Abduction
Hip Abduction
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Straddle the rails and sit toward the top half of the glideboard facing the tower. Extend legs directly toward the tower with the cables resting gently against the outside of each foot. Keep the handles adjacent to the knees.
Strength
Regression
Position Variations
N/A
From an upright seated position, pull the glideboard up the rails by pressing feet outward against the inside of the cables, while keeping arms relaxed. Maintain a stable trunk as the hands return with control back to the starting position. Arms should be fully extended toward knees throughout exercise.
Progression
Mobility
Regression
Prime Movers
Gluteus Medius, Gluteus Maximus
Movement Variations
N/A
Equipment Settings
Progression
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position SEATED BACKWARD
Notes

EXERCISE LIBRARY Body Position KNEELING BACKWARD
Body Position Kneeling Backward

Lumbar Extension Surfer Lat Pull Cross Body Shoulder Raise with Back Extension

EXERCISE LIBRARY Body Position KNEELING Backward
Body Position Kneeling Backward

Exercises
Lumbar Extension Surfer Lat Pull Cross Body Shoulder Raise with Back Extension
Description
This position has several variations and is a progression of seated backward. The elevated body position requires more global stability. Clients should demonstrate proficient stability and balance before attempting this variation. The cable system provides integrated training and conditioning of the posterior shoulders, back, arms and lateral hips.
Adjust tower level to appropriate incline Attach center pulley to glideboard Secure pulley locator clamps in appropriate position on LAT bars Position adjustable glideboard at appropriate level Remove folding platform (advised) Use Support Wedge Pillow between thighs and lower legs h Basic Starting Position Kneeling Backward

Use Weight Bar accessory to increase resistance Modify adjustable pulley position to vary line of pull Add Cable Extension Kit for taller users

Grasp handles to pull the glideboard halfway up the rails. Facing the tower, straddle the rails and anchor the handles with knuckles down near the top of the glideboard to stabilize movement. Kneel toward the top half of the glideboard behind the anchored handles. With tension in the cables, sit back on the heels and slowly come up to an upright, low kneeling position with arms extended directly toward the pulleys.

h High kneeling Grip variations (palms up, palms down) - not pictured Adjust body position on glideboard for more/less ROM Vary grip positions

EXERCISE LIBRARY Body Position KNEELING Backward

Static equilibrium From the starting position, bring the glideboard up the rails by using one handle. Without moving the glideboard, move both arms in the opposite directions simultaneously. Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position. Vary movement angles.

Strength
Shorten the lever length Trainer assists glideboard movement Lower the incline Unilateral cable work, handles separated
Notes
Regression
Progression
Add weight to the glideboard Lengthen the lever Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand Remove the center pulley from the glideboard
Trainer Tips
Secure the glideboard when client is getting into or out of position Place hand(s) on glideboard to assist or resist the movement
Safety
Maintain optimal joint position Keep wrists in a neutral position Move in a controlled motion throughout the entire exercise Avoid excessive shoulder elevation, protraction and retraction during the movement All movements should be pain free
Mobility
Regression
Adjustable pulley position to decrease ROM Trainer spot glideboard during end ROM Use Support Wedge Pillow
Progression
Adjustable pulley position to increase ROM Position the body on the glideboard to maximize available ROM
Awareness
Regression
Position the participant(s) in neutral spine; focus on alignment Bilateral exercise Work through a fixed or partial ROM Predictable tempos Raise the incline Low kneeling
Progression
Allow the participant to have free ROM Unilateral exercise Lower the incline Suggested body position cues Unpredictable tempos High kneeling

EXERCISE LIBRARY Body Position KNEELING Backward Lumbar Extension
Lumbar Extension
Starting Position
Grasp handles to pull the glideboard halfway up the rails. Facing the tower, straddle the rails and anchor the handles with knuckles down near the top of the glideboard to stabilize movement. Kneel toward the top half of the glideboard behind the anchored handles. With tension in the cables, sit back on the heels and slowly come up to an upright, low kneeling position. Flex the elbows and position the handles tightly against the upper chest.
Strength
Regression
Position Variations
N/A
Progression
Keeping the handles in toward the chest, slowly hinge forward at the hips with a neutral spine. Maintain a stable trunk and pull the glideboard up the rails by using the lower back musculature to extend the torso into an upright position.
Mobility
Regression
Prime Movers
Erector Spinae, Quadratus Lumborum, Trapezius (lower)
Movement Variations
Integrate rotation into the exercise by twisting the torso to one side at the top of the motion
Equipment Settings
Progression
Awareness
Regression
Weight Bar Support Wedge Pillow
Progression
Notes

EXERCISE LIBRARY Body Position KNEELING BACKWARD Surfer Lat Pull
Surfer Lat Pull
Starting Position
Grasp handles to pull the glideboard halfway up the rails. Facing the tower, straddle the rails and anchor the handles with knuckles down near the top of the glideboard to stabilize movement. Kneel toward the top half of the glideboard behind the anchored handles. With tension in the cables, sit back on the heels and slowly bend forward reaching the hands toward the pulleys.
Strength
Regression
Position Variations
N/A
From the starting position, pull the glideboard up the rails by simultaneously pulling the handles in a downward arc motion and extending the torso to an upright position. Maintain a neutral spine and slowly reverse the arm motion and hinge forward at the hips back to the starting position.
Progression
Mobility
Regression
Prime Movers
Erector Spinae, Deltoids, Latissimus Dorsi, Teres Major, Pectoralis Major, Triceps (long head)
Movement Variations
Progression
Equipment Settings
Weight Bar Support Wedge Pillow h Progress to a high kneeling position at the top of the motion. Integrate rotation into the exercise by pressing one handle and shoulder back at the top of the motion.
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position KNEELING BACKWARD Cross Body Shoulder Raise with Back Ext.
Cross Body Shoulder Raise with Back Extension
Starting Position
Grasp one handle to pull the glideboard halfway up the rails. Facing the tower, straddle the rails and place the handle in the hand opposite from the pulley. Anchor the handle with knuckles down near the top of the glideboard to stabilize movement. Kneel toward the top half of the glideboard behind the anchored handle. With tension in the cables, sit back on the heels and slowly bend forward reaching the hand toward the pulley. Resting hand can be positioned on the hip.
Strength
Regression
Position Variations
N/A
Progression
Pull the glideboard up the rails by bringing the handle up and across the front of the torso in an arc motion until the handle is overhead and outside the shoulder. Maintain a stable trunk and slowly reverse the motion back to the starting position. Keep the elbow slightly bent throughout the exercise.
Mobility
Regression
Movement Variations
Progression
Prime Movers
Deltoids, Trapezius, Rhomboids, Teres Minor, Infraspinatus, Supraspinatus
Awareness
Regression
Equipment Settings
Progression
h Low to high kneeling. Integrate rotation into the exercise by twisting the torso toward the reaching hand
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE
Body Position Upright Supine

Cardio Pull Squat Plyometric Squat Heel Raise Hip Extension with Leg Pulley Assisted Crunch Lying Leg Lift Pullover Crunch Cable Abdominal Crunch Lat Pull Down Shoulder Adduction Arm Pullover Triceps Dip with Dip Bars Triceps Press Down

Body Position Upright Supine

Exercises
Cardio Pull Squat Plyometric Squat Heel Raise Hip Extension with Leg Pulley Assisted Crunch Lying Leg Lift Pullover Crunch Cable Abdominal Crunch Lat Pull Down Shoulder Adduction Arm Pullover Triceps Dip with Dip Bars Triceps Press Down
Description
This position offers partial weight bearing, closed chain exercises as well as dynamic cable exercises for both upper and lower body muscle groups. The incline plane provides optimal intensity levels to develop power in the lower extremities with closed kinetic chain plyometric exercises. With the ability to hold up to 250 lbs. of additional plate weights, the Weight Bar accessory can be integrated to improve strength for any user. The cable system being located overhead in this position provides unique top down resistance to strengthen and condition the abdominals, chest, shoulders, back and arms. The incline plane can also be used as a platform to assist clients with lying supine movements such as trunk flexion. In this case a higher incline decreases intensity while a lower incline increases intensity. h Basic Starting Position Upright Supine without dynamic arm pulley system
Basic Starting Position without Dynamic Arm Pulley System (shown top right)
Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge of the glideboard facing away from the tower. Place the feet on the squat stand with feet positioned shoulder-width apart. Slowly lie back, ensuring the head is fully supported.
h Upright Supine with dynamic arm pulley system and squat stand Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, slowly lie back, ensuring the head is fully supported and place heels on the bottom edge of the glideboard. Bend the elbows and bring the handles to shoulder height with palms facing in.
Basic Starting Positions with Dynamic Arm Pulley System
Basic Starting Position with Leg Pulley System
Adjust tower level to appropriate incline Attach center pulley to glideboard for cable exercises Secure pulley locator clamps in appropriate position on LAT bars Position adjustable glideboard at appropriate level Support Wedge Pillow can be placed behind the head and neck
h Upright Supine with dynamic arm pulley system
h Upright Supine with Leg Pulley System See page 106 for Starting Position details.

Alternate Starting Positions without Dynamic Arm Pulley System

Progression
Add weight to the glideboard Trainer adds resistance to glideboard movement Raise the incline Unilateral leg work (lower body exercise using the squat stand) Unilateral cable work, both handles in one hand Lengthen the lever length, i.e. cable length Plyometric Squats

h Bridge position Toes out (not pictured) Staggered feet (not pictured) Skiing position (not pictured) Adjust body position on glideboard for more/less ROM Vary grip positions
Mobility
Regression
Place the participant higher on the glideboard Modify adjustable pulley position to decrease ROM Decrease range of motion Position the body on the glideboard to limit available ROM Move the feet higher on the squat stand Use Support Wedge Pillow

Static equilibrium From the starting position, bring the glideboard up the rails by using one handle. Without moving the glideboard, move both arms in the opposite directions simultaneously. Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position. Plyometric variations lower body exercises Directional variations cable pulley exercises
Progression
Place the participant lower on the glideboard, i.e. squats Modify adjustable pulley position to increase ROM Place the feet lower on the squat stand, i.e. squats Position the body on the glideboard to maximize available ROM
h Single leg
Alternate Starting Positions with Dynamic Arm Pulley System
Trainer Tips
Safety
Ensure plyostrut knob is securely tightened Keep wrists in a neutral position during cable exercises Move in a controlled motion throughout the entire exercise Avoid excessive shoulder motion during overhead movements Maintain a strong handle grip for added kinetic chain stability All movements should be pain free
Awareness
Regression
Position the participant(s) in neutral spine; focus on alignment Bilateral exercise Work through a fixed or partial ROM Predictable tempos Raise the incline
h Raise feet off glideboard with hips and knees flexed
Progression
Allow the participant to have free ROM Unilateral exercise Move the glideboard down Suggested body position cues Unpredictable tempos

h Raise feet off glideboard with hips and knee extended
Strength
Regression
Trainer assists glideboard movement Lower the incline Use the handles (cardio pull) for assistance (on squats) Unilateral cable work, handles separated Shorten the lever length

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Cardio Pull
Cardio Pull
Position Variations
See body position template on pages 100-101 for variation details. Toes out Staggered feet Skiing position Single leg Grip variation (palms facing down)
Strength
Regression
Lower the glideboard by extending the arms overhead while squatting down to about 90 hip and knee flexion. To gain more flexion in the hips and knees, lower the body toward the bottom of the glideboard. Simultaneously, pull the hands down to the shoulders and press the feet into the squat stand to return to the starting position. Distribute the force evenly between the upper and lower body throughout the exercise.
Progression
Prime Movers
Gluteal Group, Quadriceps, Hamstrings, Gastrocnemius, Latissimus Dorsi, Teres Major, Pectoral Group, Biceps, Brachioradialis
Movement Variations
Mobility
Regression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - high level Adjustable glideboard - low level
Progression
h Oblique crunch Vary arm motion Vary grip position Vary foot placement on the squat stand Unilateral leg Unilateral arm
Awareness
Regression
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, place both feet on the squat stand and slowly lie back, ensuring head is fully supported by the glideboard. Bend the elbows and bring the handles to shoulder height with palms facing in toward each other.
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Squat
Squat
Position Variations
See body position template on pages 100-101 for variation details. Toes out Wide stance Staggered stance Skiing position
Strength
Regression
Progression
Mobility
Prime Movers
Quadriceps, Gluteal group, Hamstrings, Gastrocnemius
Regression
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - high level Adjustable glideboard - low level
h Bridge Squat
With a neutral spine position, slowly lower the glideboard by bending both knees and hips to around 90. Press the feet into the squat stand to return to the starting position. Ensure the knees track over the feet throughout the movement.
Progression
Weight Bar Support Wedge Pillow Squat Handle Bar
Awareness
Regression
Starting Position
Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower. Place the feet toward the top of the squat stand, positioned shoulder-width apart. Slowly lie back, ensuring head is fully supported by the glideboard. Rest hands on the sides of the glideboard or cross arms over abdomen.
Movement Variations
Progression
h Unilateral Isometric holds at various positions of the squat
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Plyometric Squat
Plyometric Squat
facing away from the tower. Place the feet on the squat stand, positioned shoulder-width apart. Slowly lie back, ensuring head is fully supported by the glideboard. Rest hands on the sides of the glideboard or cross arms over abdomen. Use caution during this exercise.
Strength
Regression
Position Variations
See body position template on pages 100-101 for variation details. Toes out Wide stance Staggered stance Skiing position
Progression
With a neutral spine position, slowly lower the glideboard by bending both knees and hips to around 90. Rapidly, press the feet forcefully into the squat stand to accelerate up the rails in a jumping manner. Land softly on the squat stand by decelerating through the range of motion and repeat. Ensure the knees track over the feet throughout the movement and avoid bumping the glideboard at the top during the jump phase of the exercise.
Mobility
Regression
Progression
Movement Variations
Awareness
Regression
Prime Movers
Quadriceps, Gluteal group, Hamstrings, Gastrocnemius
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - mid to high level Adjustable glideboard - low level
Progression
Notes
h Unilateral Unilateral alternating
Starting Position
Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge,

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Heel Raise
Heel Raise
Starting Position
Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower. Place the balls of the feet toward the bottom of the squat stand with the heels suspended under the bottom edge. Slowly lie back, ensuring head is fully supported by the glideboard. Rest hands on the sides of the glideboard or cross arms over abdomen.
Strength
Regression
Position Variations
See body position template on pages 100-101 for variation details. Knees flexed 30 throughout movement
Progression

Gastrocnemius Lower heels below the squat stand until a mild stretch is felt in the lower leg muscles. Press the balls of the feet into the squat stand, raising heels as high as possible. Pause at the top of the movement before returning to the stretch position.
Mobility
Regression
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - high level Adjustable glideboard - low level Telescoping squat stand - adjust stand to allow for full range of motion
Movement Variations
Progression
Awareness
Regression
h Unilateral Toes out Toes in
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Hip Extension with Leg Pulley System
Hip Extension with Leg Pulley System
Starting Position
Attach the Leg Pulley System with Ankle Harness to the glideboard. Pull the glideboard halfway up the rails. Straddle the glideboard and sit at the bottom edge. Place inactive leg on the lower rail base and press up. Attach the Ankle Harness to the active leg. Lie back, ensuring head is fully supported. Straighten the active leg toward the lower rail base and with tension on the cable, bring the inactive foot onto the bottom of the glideboard.
Strength
Regression
Position Variations
See body position template on pages 100-101 for variation details. Bent Leg
Progression
Maintaining a neutral spine position, slowly allow the cable to pull the leg toward the tower until a mild stretch is felt in the hamstrings. In an arc motion, extend the active hip by pressing the heel down toward the glideboard and repeat the sequence.
Mobility
Regression
Movement Variations Prime Movers

Hamstrings, Gluteal Group Plantar flexed ankle Dorsi flexed ankle
Progression
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level Adjustable glideboard - low to mid level Leg Pulley System with Ankle Harness - attached to tower
Awareness
Regression
Weight Bar
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Assisted Crunch
Assisted Crunch
Starting Position
Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower. Place the feet toward the bottom of the squat stand, positioned shoulder-width apart. Slowly lie back, ensuring head is fully supported by the glideboard. Rest hands across the chest or lightly behind the hears.
Strength
Regression
Position Variations
See body position template on pages 100-101 for variation details. Arms reaching forward over knees Arms extended overhead
Progression
Contract the abdominal muscles to raise the shoulder blades away from the glideboard. Maintaining tension in the abdominals, slowly lower the torso until the shoulder blades lightly touch the glideboard then return to the flexed position. Keep the abdominals engaged throughout the entire set of repetitions.
Mobility
Regression
Movement Variations
Progression
Prime Movers
Abdominals, Obliques
Awareness
Regression
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to high level Adjustable glideboard - low level h Integrate rotation into the motion with added oblique twist
Progression
Support Wedge Pillow
Notes
h Elevate the opposite knee to the rotating elbow during oblique twist

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Lying Leg Lift
Lying Leg Lift
Starting Position
Disconnect the pulley from the glideboard and stow handles. Raise the folding foot holder until it locks into position. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower. Lie back and reach overhead to grasp the top pads of the foot holders with the palms facing down. Slowly bring the feet off the floor and extend the legs forward, keeping the abdominals engaged. If the lower back pulls away from the glideboard with legs extended, flex hips and knees to 90.
Strength
Regression
Progression
Position Variations
See body position template on pages 100-101 for variation details. Bend hips and knees to 90 Hold top of glideboard Hips and knees draped to one side
Mobility
Regression
Prime Movers
Iliopsoas Group, Tensor Fascia Latae, Abdominals, Obliques
With feet together and arms extended overhead, contract the abdominals and hip flexors to raise the lower back off the glideboard and press feet toward ceiling. Slowly lower the hips until the lower back lightly touches the glideboard then return in the opposite direction. Control the motion in each direction and avoid swinging the legs.
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - high level Adjustable glideboard - low level Folding foot holder - raised
Progression
N/A
Movement Variations
Integrate rotation into the motion with added oblique twist
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Pullover Crunch
Pullover Crunch
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, lift feet off the floor and position heels at the bottom edge of the glideboard. Slowly extend arms overhead with a slight bend in the elbows, palms facing up.
Strength
Regression
Position Variations
See body position template on pages 100-101 for variation details. Bend hips and knees to 90 Extended legs
Progression
In an arc motion, bring the handles over the chest and reach over the knees by raising the head and shoulders off the glideboard. Keep the abdominals engaged as the hands return in an arc motion back to the starting position.
Mobility
Regression
Prime Movers
Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps (long head), Pectoral Group
Movement Variations
Progression
Equipment Settings
Awareness
Regression
Weight Bar
Progression
h Cross Body Pullover Crunch
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Cable Abdominal Crunch
Cable Abdominal Crunch
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, lift feet off the floor and position heels at the bottom edge of the glideboard. Bend the elbows and bring the handles up to the shoulders, palms facing down.
Strength
Regression
Position Variations
Progression
With handles held in toward the shoulders, slowly raise the head and shoulders off the glideboard toward the knees by contracting the abdominal muscles. Pause at the top of the movement before returning to starting position.
Mobility
Regression
Prime Movers
Abdominals, Obliques
Movement Variations
N/A
Progression
Equipment Settings
Awareness
Regression
Weight Bar
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Lat Pull Down
Lat Pull Down
Bring the glideboard up the rails by pulling the elbows down to the sides of the torso until hands are directly outside the shoulders. Focus on using the back muscles to facilitate the movement. Maintain a neutral spine as the hands return with control back to the starting position. Concentrate on using the back muscles to facilitate the movement. If the glideboard touches the bottom with arms extended overhead, adjust body position.
Strength
Regression
Movement Variations
Progression
Mobility
Prime Movers
Latissimus Dorsi, Rhomboids, Biceps, Brachioradialis, Brachialis, Trapezius, Teres Major
Regression
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - mid to high level Adjustable glideboard - low to mid level
Progression
Weight Bar
Awareness
Regression
h Narrow pull with palms facing in toward midline
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, lift feet off the floor and position heels at the bottom edge of the glideboard. Slowly extend arms overhead with a slight bend in the elbows, palms facing up.
Progression
Notes
Position Variations

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Shoulder Adduction
Shoulder Adduction
Weight Bar
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, lift feet off the floor and position heels at the bottom edge of the glideboard. Bring the handles to the outside of the thighs with palms facing in.
Strength
Regression
Position Variations
Progression
Maintaining a neutral spine position and a slight bend in the elbow, slowly abduct the handles laterally, keeping the hands slightly anterior to the trunk throughout. As the hands approach shoulder height, reverse the motion by using the back muscles to pull the handles back to the starting position. The movement is similar to a gymnasts Iron Cross exercise.
Mobility
Regression
Prime Movers
Latissimus Dorsi, Triceps (long head), Serratus, Teres Major
Equipment Settings
Progression
Movement Variations
Safety Aspects
If discomfort is felt in the shoulders during the exercise, shorten the range of motion. Avoid arching the back during the movement. Contract abdominals throughout exercise to maintain neutral spine. Avoid excessive shoulder elevation during exercise. Do not allow arms to come up too quickly from the bottom of the movement. Return hands back to start position in a controlled manner.
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Arm Pullover
Arm Pullover
Position Variations
See body position template on pages 100-101 for variation details.
Strength
Regression
h Bend hips and knees to 90
Progression
Mobility
Prime Movers
Latissimus Dorsi, Pectoral Group, Serratus, Teres Major, Triceps (long head) h Extended legs
Regression
Equipment Settings
Maintaining a neutral spine position and a slight bend in the elbows, bring the handles in an arc motion overhead, toward the tower. Keep the abdominals engaged as the hands move overhead. Using the back muscles, pull the glideboard up the rails by pressing the handles in an arc motion toward the top of the thighs.
Progression
Awareness
Regression
Weight Bar
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, lift feet off the floor and position heels at the bottom edge of the glideboard. Slowly pull the handles down to the sides with palms facing down toward glideboard.
Movement Variations
Safety Aspects
Do not allow arms to do the work during this exercise. Movement should emanate from the back and shoulder muscles. Avoid arching the back during the movement. Contract abdominals throughout exercise to maintain neutral spine Avoid excessive shoulder elevation during exercise.
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Triceps Dip with Dip Bars
Triceps Dip with Dip Bars
Position Variations
Safety Aspects
Do not bounce at the bottom of the movement. Keep movement slow and controlled throughout the exercise. Avoid excessive shoulder elevation during exercise. Focus on stabilizing the shoulders throughout movement.

h Bend hips and knees to 90
Strength
Regression
Prime Movers
Triceps, Pectoralis Major
h Raise feet off glideboard
Progression
Slowly lower the glideboard with control by bending the elbows until a mild stretch is felt in the shoulder. Maintaining neutral wrists and elbows close to the body, press the glideboard up the rails by using the triceps muscles to extend the elbows. Keep a slight bend in the elbow at the top of the motion.
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to high level Adjustable glideboard - low level
Mobility
Regression
Dip Bars - upright position
Starting Position
Disconnect the pulley from the glideboard and stow the handles. Raise the Dip Bars into the upright position. Push the glideboard halfway up the rails, straddle the glideboard and sit at the bottom edge. Lie back, ensuring head is fully supported. Grasp the Dip Bars with extended arms and place both feet on the bottom edge of the glideboard.
Movement Variations
Progression
Awareness
Regression
Progression
h This exercise can be performed using the dynamic arm pulley system by lowering the pulleys to a low level and positioning the cables between the arms and torso.
Notes

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Triceps Press Down
Triceps Press Down
Movement Variations
Safety Aspects
Avoid arching the back during the movement. Contract abdominals throughout exercise to maintain neutral spine. Do not lock the elbows out at the bottom of the press. Do not raise head during movement. Avoid movement at the shoulder throughout the exercise.
h Unilateral Static equilibrium
Strength
Regression
Prime Movers
Triceps
h Reverse grip
Progression
Equipment Settings
Mobility
Regression
Weight Bar h Hammer grip
Starting Position
Grasp handles to bring the glideboard halfway up the rails. Facing away from the tower, straddle the rails and sit toward the bottom edge of the glideboard. With tension in the cables, lift feet off the floor and position heels at the bottom edge of the glideboard. Slowly press the handles toward the hips with palms facing down.
Progression
Awareness
Regression
Position Variations
Progression
With the elbows remaining stationary next to the rib cage, slowly lower the glideboard down the rails by bending at the elbows. Press the glideboard back up the rails by using the triceps muscles to extend the elbows. h Raised elbows
Notes

Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE
Body Position Inverted Supine

Upright Row Lateral Shoulder Raise Inverted Front Raise Cross Body Shoulder Raise Shoulder Shrug Inverted Biceps Curl Hamstring Curl with Trunk Flexion Bent Leg Incline Crunch Hamstring Curl

Body Position Inverted Supine

Exercises
Upright Row Lateral Shoulder Raise Inverted Front Raise Cross Body Shoulder Raise Shoulder Shrug Inverted Biceps Curl Hamstring Curl with Trunk Flexion Bent Leg Incline Crunch Hamstring Curl i Basic Starting Position Inverted Supine with folding foot holder
Description
This position provides training and conditioning for the shoulders, arms, abdominals, and hamstrings. The dynamic arm pulley system creates a line of pull similar to that of freeweights with the direction of resistance originating from below the body. The folding foot holder provides a secure position for the feet to enable inverted joint decompression or challenging abdominal and hamstring exercises. Refrain from using this position with clients classified as hypertensive or immediately following cardiovascular exercise.
Basic Starting Position with Dynamic Arm Pulley System
Alternate Starting Positions with Folding Foot Holder

Head propped up with Support Wedge Pillow
Adjust tower level to appropriate incline Attach center pulley to glideboard for cable exercises Secure pulley locator clamps in appropriate position on LAT bars Position adjustable glideboard at appropriate level Raise the folding foot holder to secure feet for select exercises
h Inverted Supine with dynamic arm pulley system Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Slowly lie back, ensuring head is fully supported. With tension in the cables, bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys.
h One foot secured in foot holder Vary arm positions
Basic Starting Position with Folding Foot Holder (shown top right)
Disconnect the pulley from the glideboard and raise the folding foot holder to the upright position. Facing the tower, straddle the rails and sit near the top edge of the glideboard. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. Slowly lie back, ensuring head is fully supported. Extend the legs and place the arms across the chest or lightly behind the head.
Alternate Starting Positions with Dynamic Arm Pulley System

Hips and knees flexed to 90
h Hips rotated to side

Mobility
Regression
Straddle glideboard or sit cross legged to promote neutral spine Reduce ROM Self-spot with feet on floor Trainer spot glideboard during end ROM Use Support Wedge Pillow Sit up using the foot holder
h Oblique twist Various hand reaches h Raise adjustable glideboard to keep head above heart Trainer Tips Use Weight Bar accessory to increase Place hand(s) on glideboard to assist resistance or resist the movement Modify adjustable pulley position to Prop up clients head using a towel or vary line of pull the Support Wedge Pillow Add Cable Extension Kit for taller users Assist the client getting out of this position
Progression
Modify adjustable pulley position to increase ROM Move the feet lower on the squat stand Position the body on the glideboard to maximize available ROM Perform unilaterally to increase the available ROM

Safety
Discontinue exercise or prop the torso up if inverted position causes nausea, dizziness or lightheadedness Keep wrists in a neutral position Refrain from using this position after cardiovascular exercises or if classified with hypertension Move in a controlled motion throughout the entire exercise Avoid excessive shoulder elevation, protraction and retraction during the movement All movements should be pain free
Awareness
Regression
Position the participant(s) in neutral spine; focus on alignment Bilateral exercise Work through a fixed or partial ROM Predictable tempos Raise the incline Raise adjustable glideboard
General Movement Variations with Dynamic Arm Pulley System

Static equilibrium From the starting position, bring the glideboard up the rails by using one handle. Without moving the glideboard, move both arms in the opposite directions simultaneously. Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position.
Progression
Allow the participant to have free ROM Unilateral exercise Lower the incline Suggested body position cues Unpredictable tempos Closed eyes

Strength
Regression
Self-spot with feet against the rails Shorten the lever length Trainer assists glideboard movement Lower the incline Unilateral cable work, handles separated
General Movement Variations with Folding Foot Holder
Notes
Progression
Place the feet on the tower and press away Add weight to the glideboard Lengthen the lever Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand Remove center pulley from glideboard Unilateral, i.e. foot holder exercises
h Unilateral - One foot secured in the folding foot holder

EXERCISE LIBRARY Body Position INVERTED SUPINE Upright Row
Upright Row
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Slowly lie back, ensuring head is fully supported. With tension in the cables, bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys, palms facing down toward ground.
Strength
Regression
Position Variations
See body position template on pages 118-119 for variation details. Hips and knees flexed to 90
Maintaining a neutral wrist position, bring the glideboard up the rails by pulling the handles directly up to shoulder height with elbows in line with the torso. Slowly lower the glideboard down the rails by returning the hands to the staring position. Keep the handles on the outside of the torso throughout the exercise.
Progression
Mobility
Regression
Prime Movers
Deltoids, Trapezius, Biceps, Brachialis, Brachioradialis, Supraspinatus, Infraspinatus
Movement Variations
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - low to mid level Adjustable glideboard - low to high level
Progression
Safety Aspects
Do not raise the handles above shoulder level Ensure head is fully supported by the glideboard Avoid excessive shoulder depression and elevation during the movement Discontinue exercise or prop the torso up if inverted position causes nausea, dizziness or lightheadedness
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Inverted Lateral Shoulder Raise
Inverted Lateral Shoulder Raise
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Slowly lie back, ensuring head is fully supported. With tension in the cables, bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys, palms facing in.
Strength
Regression
Position Variations
Maintaining a neutral wrist position and a slight bend in the elbow, bring the glideboard up the rails by pulling the handles away from the hips, up to shoulder height. Keep the handles anterior to the torso throughout the exercise. Slowly lower the glideboard down the rails by controlling the handles back to the starting position.
Progression
Mobility
Regression

Deltoids Static equilibrium Unilateral If discomfort is felt in the shoulders, stop just short of shoulder height or within a pain free range of motion If the glideboard contacts the top or bottom of the rails, adjust body position up the glideboard
Progression
Equipment Settings
Awareness
Regression
Safety Aspects
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Inverted Front Raise
Inverted Front Raise
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Slowly lie back, ensuring head is fully supported. With tension in the cables, bring the heels up to the top edge of the glideboard and extend the arms toward the pulley, palms facing down toward ground.
Strength
Regression
Position Variations
Maintaining a neutral wrist position and a slight bend in the elbow, bring the glideboard up the rails by pulling the handles up, in front of the body to shoulder height. Keep the shoulders retracted throughout the exercise. Slowly lower the glideboard down the rails by controlling the handles back to the starting position.
Progression
Mobility
Regression
Prime Movers
Deltoids (anterior), Pectoralis Major
Movement Variations
Static equilibrium Unilateral If discomfort is felt in the shoulders, stop just short of shoulder height or within a pain free range of motion If the glideboard contacts the top or bottom of the rails, adjust body position up the glideboard
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high position Tower height - low to mid level Adjustable glideboard - low to high level
Progression
Awareness
Regression
Safety Aspects
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Cross Body Shoulder Raise
Cross Body Shoulder Raise
Starting Position
Grasp one handle and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Place the handle in the hand across from the active pulley. Slowly lie back, ensuring head is fully supported. With tension in the cable, bring the heels up to the top edge of the glideboard and tilt the hips away from the cable. Extend the arm across the body toward the pulley, palms facing down. Place inactive arm on hip or side of glideboard.
Strength
Regression
Position Variations
Progression
Maintaining a neutral wrist position and a slight bend in the elbow, pull the handle up and across the front of the torso in an arc motion until the handle is overhead and outside the shoulder. Slowly lower the glideboard down the rails by controlling the handles back to the starting position.
Mobility
Regression
Prime Movers
Deltoids, Trapezius, Teres Minor, Infraspinatus, Supraspinatus
Progression
Movement Variations
If discomfort is felt in the shoulders, stop just short of shoulder height or within a pain free range of motion If the glideboard contacts the top or bottom of the rails, adjust body position up the glideboard
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - mid to high outside position Tower height - low to mid level Adjustable glideboard - low to high level
Awareness
Regression
Safety Aspects
Ensure head is fully supported by the glideboard Avoid excessive shoulder depression and elevation during the movement Discontinue exercise or prop the torso up if inverted position causes nausea, dizziness or lightheadedness
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Shoulder Shrug
Shoulder Shrug
Starting Position with Dynamic Arm Pulley System

Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Slowly lie back, ensuring head is fully supported. With tension in the cables, bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys, palms facing in.
Strength
Regression
Starting Position with Dip Bars

Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Grasp the Dip Bars and slowly lie back, ensuring head is fully supported. Holding the Dip Bars, bring the heels up to the top edge of the glideboard and retract the shoulders.
Progression
Mobility
Regression
Position Variations Prime Movers

Trapezius, Levator Scapulae See body position template on pages 118-119 for variation details. Hips and knees flexed to 90
Equipment Settings
Maintaining straight arms, pull the glideboard up the rails by elevating the shoulders toward the ears. Slowly lower the glideboard back down the rails by lowering the shoulders to the starting position. Keep shoulders in line with the glideboard throughout the exercise
Progression
Awareness
Regression
Weight Bar Support Wedge Pillow Dip Bars - upright position
Movement Variations
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Inverted Biceps Curl
Inverted Biceps Curl
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the rails and sit toward the top edge of the glideboard. Slowly lie back, ensuring head is fully supported. With tension in the cables, bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys with a slight bend in the elbows. Palms face up.
Strength
Regression
Position Variations
See body position template on pages 118-119 for variation details. Hips and knees flexed to 90 Grip variations (neutral, palms down)
Progression
Maintaining a neutral wrist position and a slight bend in the elbows, pull the handles up toward the shoulders with the elbows remaining in place. Keep the shoulders retracted throughout the exercise. Slowly lower the glideboard down the rails by controlling the handles back to the starting position. Keep a slight bend at the elbows at the bottom of the movement.
Mobility
Regression
Prime Movers
Biceps, Brachialis
Equipment Settings
Center pulley - attached to glideboard Pulley locator clamps - low to high position Tower height - low to mid level Adjustable glideboard - low to high level
Movement Variations
Progression
Awareness
Regression
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Hamstring Curl with Trunk Flexion
Hamstring Curl with Trunk Flexion
Position Variations
See body position template on pages 118-119 for variation details. Arms reaching forward toward knees Arms extended overhead
With the ankles in a plantar flexed position, lift head and shoulders off the glideboard by contracting the abdominal muscles. Simultaneously pull the glideboard up the rails by pulling the heels toward the hips. Maintaining tension in the abdominals, control the glideboard down the rails with the hamstrings and begin lowering the head and shoulders until the shoulder blades lightly touch the glideboard and repeat. Keep the abdominals engaged throughout the entire set of repetitions.
Strength
Regression
Progression
Movement Variations
Mobility
Regression
Prime Movers
Hamstrings, Gastrocnemius, Abdominals, Obliques
Progression
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level Adjustable glideboard - low to high level
h Integrate rotation into the motion with added oblique twist
Awareness
Regression
Starting Position
Disconnect the pulley from the glideboard and stow handles. Raise the folding foot holder to the upright position. Facing the tower, straddle the rails and sit near the top edge of the glideboard. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. Slowly lie back, ensuring head is fully supported. Extend the legs and place the arms across the chest or lightly behind the head. h Unilateral
Progression
Safety Aspects
Do not pull excessively on the head with hands. This places stress on the cervical spine. Do not let the glideboard fall down the rails after the curl. Discontinue exercise if inverted position causes nausea, dizziness or light-headedness.
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Bent Leg Incline Crunch
Bent Leg Incline Crunch
Position Variations
See body position template on pages 118-119 for variation details. Arms reaching forward toward knees Arms extended overhead
With the ankles in a plantar flexed position, pull the glideboard up the rails by pulling the heels toward the hips. Maintaining the knees in a flexed position. Lift head and shoulders off the glideboard by contracting the abdominal muscles. Lower the head and shoulders until the shoulder blades lightly touch the glideboard and repeat the crunch. Keep the hamstrings and abdominals engaged throughout the entire set of repetitions. Avoid pulling excessively on the head with hands.
Strength
Regression
Progression
Mobility
Regression

Hamstrings, Abdominals, Obliques
Equipment Settings
Progression
h Integrate rotation into the motion with added oblique twist If the movement is too difficult, place arms across the chest, or reach arms to outer thighs
Awareness
Regression
Starting Position
Disconnect the pulley from the glideboard and stow handles. Raise the folding foot holder to the upright position. Facing the tower, straddle the rails and sit near the top edge of the glideboard. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. Slowly lie back, ensuring head is fully supported. Extend the legs and place the arms across the chest or lightly behind the head.
Safety Aspects
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED SUPINE Hamstring Curl
Hamstring Curl
Starting Position
Disconnect the pulley from the glideboard and stow handles. Raise the folding foot holder to the upright position. Facing the tower, straddle the rails and sit near the top edge of the glideboard. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. Slowly lie back, ensuring head is fully supported. Extend the legs and place the arms across the chest.
Strength
Regression
Position Variations
See body position template on pages 118-119 for variation details. Seated upright with hands on glideboard, behind hips
Progression
With the ankles in a plantar flexed position, pull the glideboard up the rails by pulling the heels toward the hips until the knees are flexed around 90. Maintaining tension in the hamstrings, control the glideboard down the rails and repeat. Keep the hamstrings engaged throughout the entire set of repetitions. Maintain a neutral spine position throughout the exercise.
Mobility
Regression
Prime Movers
Hamstrings, Gastrocnemius
Equipment Settings
Progression
Movement Variations
Awareness
Regression
h Unilateral
Progression
Safety Aspects
Notes

EXERCISE LIBRARY Body Position UPRIGHT PRONE
Body Position Upright Prone

Plank Pike Push-up Sprint Start Pull-up Swimmer Prone Reverse Fly with Back Extension Prone Biceps Curl Scrunch (Jack Knife) Knee Extension with Leg Pulley

Body Position Upright Prone

Exercises
Plank Pike Push-up Sprint Start Pull-up Swimmer Prone Reverse Fly with Back Extension Prone Biceps Curl Scrunch (Jack Knife) Knee Extension with Leg Pulley i Basic Starting Position Upright Prone - plank position
Description
This position offers a wide variety of isolated and integrated strength and conditioning for nearly every major muscle group. When the incline plane is used for plank or push up exercises, the intensity is increased as the angle of the rails is decreased. For example, a push up on the floor is more difficult than a push up on an incline. To challenge stability and balance, the glideboard can be held in the open position, meaning that it is not resting at the bottom of the rails. The LAT Bars are used to provide partial weight bearing exercises for the back, shoulders and arms. This allows clients of any fitness level to perform the pull up exercise. The lower intensity is also ideal for developing power in the upper body by incorporating plyometric exercise variations. The dynamic arm pulley system, being located overhead in this position provides unique top down resistance that can be used to strengthen and condition specific upper body muscle groups. Or, integrate the entire upper body with exercises that mimic different swimming strokes.
Attach the SCRUNCH Accessory for specific exercises Install the Leg Pulley System for specific exercises
Basic Starting Positions with Leg Pulley System
Basic Starting Positions
h Upright Prone with leg pulley system See page 144 for Starting Position details.
h Upright Prone - plank position Disconnect the pulley from the glideboard and remove the folding platform. With the glideboard at the bottom of the rails, face the tower and toward the lower half of the glideboard. Place the forearms toward the top of the glideboard with palms facing in. Raise the knees off the glideboard and align the neck, shoulders, hips and legs into a level plank position. Press into the forearms to keep the shoulders in a neutral position. The glideboard can remain at the bottom in a closed position or shifted up the rails in the more advanced open position.
Adjust tower level to appropriate incline Attach center pulley to glideboard for cable exercises Secure pulley locator clamps in appropriate position on LAT bars for cable exercises Lower the LAT bars for pull up exercises Position adjustable glideboard at appropriate level Remove or install the folding platform for specific exercises

Alternate Starting Positions with LAT Bars

h Open glideboard h Unilateral
User Modifications and Progressions Basic Starting Position with Dynamic Arm Pulley System

Static equilibrium (cable exercises) From the starting position, bring the glideboard up the rails by using one handle. Without moving the glideboard, move both arms in the opposite directions simultaneously. Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position.
h Kneeling with foot on rail base
h Upright Prone with dynamic arm pulley system Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the glideboard and anchor the handles toward the top edge. Lie prone with the chest near the top edge of the glideboard. With tension in the cables, slowly bring the legs onto the glideboard. Knees can be flexed or extended. Hands reach overhead toward the pulleys with palms facing down toward the ground.
Trainer Tips
Place hand(s) on glideboard to assist or resist the movement Provide cues to assist in body alignment during plank exercises
h Kneeling with foot on squat stand
Basic Starting Position with LAT Bars
Safety
Maintain neutral wrist, shoulder, spinal and pelvic alignment Move in a controlled motion throughout the entire exercise Ensure client demonstrates proficiency of a motion before performing plyometric variations All movements should be pain free
Alternate Starting Position with Dynamic Arm Pulley System

h Upright Prone with LAT Bars Disconnect the pulley from the glideboard and lower the LAT bars into the pull-up position. Facing the tower, straddle the rails and push the glideboard halfway up the incline. Lie prone with the chest positioned near the top edge of the glideboard and grasp the LAT bars, palms facing down. With a strong grip, slowly bring the legs onto the glideboard.
h Elbows on glideboard Grip variations

Body Position Upright Prone - continued

Strength
Regression
Trainer assists glideboard movement Lower the incline Unilateral handles separated (cable exercises)
Notes
Progression
Add weight to the glideboard Trainer adds resistance to glideboard movement Raise the incline Use both handles in one hand (cable exercise) Unilateral (Pull Ups)
Mobility
Regression
Reduce ROM Self-spot with feet on floor Trainer spot glideboard during end ROM
Progression
Modify adjustable pulley position to increase ROM Position the body on the glideboard to maximize available ROM Perform unilaterally to increase the available ROM
Awareness
Regression
Work through a fixed or partial ROM Predictable tempos Raise the incline Raise adjustable glideboard
Progression
Allow the participant to have free ROM Lower the incline Suggested body position cues Unpredictable tempos Closed eyes

EXERCISE LIBRARY Body Position Upright prone Plank
Plank
Position Variations
Movement Variations
Controlled movements can be used to challenge proximal stability. Maintain the spine in a neutral position throughout each distal movement
h Kneeling
Prime Movers
The static plank exercise has no primary movers but requires global stabilization of the kinetic chain spanning from the bases of support. As movement is added to the plank position either by shifting the glideboard along the rails or by driving a body part in space, the objective remains to maintain proximal stability between the bases of support. h Shift glideboard up and down rails with forearms
h Open glideboard
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to high level (low incline increases intensity) h Shift glideboard up and down rails with extended arms
N/A
h Extended arms (push-up position)
Starting Position
Disconnect the pulley from the glideboard and stow the handles. Remove the folding platform. With the glideboard at the bottom of the rails, face the tower and kneel on the lower part of the glideboard. Place the forearms toward the top of the glideboard with palms facing in. Raise the knees off the glideboard and align the neck, shoulders, hips and legs into a level plank position. Press into the forearms to keep the shoulders in a neutral position. The glideboard can remain at the bottom in the closed position or shifted up the rails to the more advanced open position. Maintain the shoulders above the elbows for the static plank. h Staggered hands
h Extended hip
h Plank with knee tuck
continues ... Total Gym GRAVITY Foundation Course, Second Edition 133

EXERCISE LIBRARY Body Position Upright prone Plank
Plank
...continued from previous page
Mobility
Regression
Notes
Strength
Regression Progression
Progression
Awareness
Regression
Progression

EXERCISE LIBRARY Body Position Upright prone Pike
Pike
Position Variations
Strength
Regression
h Extended arms (push-up position)
Maintaining a neutral spine position, press the balls of the feet into the floor to flex the hips up into a pike position. Maintain the shoulders above the elbows and slowly move the glideboard back to the starting position.
Progression
Mobility
Regression
Prime Movers
Iliopsoas, Tensor Fasciae Latae, Pectineus
Contract the abdominal muscles to stabilize the torso throughout the movement.
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level (low incline increases intensity)
Movement Variations
Extended arms (push-up position)
Progression
N/A
Awareness
Regression
Starting Position
Disconnect the pulley from the glideboard and stow the handles. Remove the folding platform. With the glideboard at the bottom of the rails, face the tower and kneel on the lower part of the glideboard. Place the forearms on the glideboard in front of the knees with hands clasped together. Maintaining a neutral spine position, raise the knees and slowly press the glideboard up the rails. Align the neck, shoulders, hips and legs into a level plank position with the shoulders over the elbows. Lightly press into the forearms to keep the shoulders in a neutral position
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT PRONE Push-up
Push-up
Strength
Regression
h Closed glideboard
Prime Movers
Triceps, Pectoral Group, Deltoids
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to high level (low incline increases intensity)
Progression
Mobility
h Staggered hands
N/A
Regression
Starting Position
Disconnect the pulley from the glideboard and stow the handles. Remove the folding platform. Stand at the lower rail base facing the tower. Place both hands halfway up the glideboard toward the sides with the fingers wrapped around the sides. Push the glideboard up the rails until the arms are perpendicular to the rails. Align the neck, shoulders, hips and legs into a level plank position. The glideboard can remain at the bottom in the closed position or shifted up the rails to the more advanced open position.
Maintaining a stable trunk and neutral spine position, lower the body toward the glideboard by bending the elbows. Before the chest contacts the glideboard, push against the glideboard until the arms are nearly straight. Glideboard should not move during the exercise.
Progression
Movement Variations
Awareness
Regression
Position Variations
See body position template on pages 130-132 for variation details. h Extended hip
Progression
Notes
h Kneeling

EXERCISE LIBRARY Body Position Upright prone Sprint Start
Sprint Start
Position Variations
Movement Variations
Place hands on the outside of the glideboard with arms extended
h Elevated knee
h Plyometric Sprint Start h Use squat stand
Prime Movers
Quadriceps, Gluteal group, Hamstrings, Gastrocnemius, Soleus
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to high level
h Staggered hands
Maintaining a neutral spine and the shoulders positioned over the elbows, lower the glideboard down the rails until a light stretch is felt in the hips. Press the foot into the rail base to bring the glideboard up the rails. Plyometric Sprint Start Use caution when performing this exercise: Start exercise with light jumping until client is comfortable with landing position. With one knee on the glideboard, push forcefully against the base, sliding up the rails in a jumping manner. Land softly on the lower rail base and explode back up the rails. h Plyometric Sprint Start with squat stand
N/A
Starting Position
Disconnect the pulley from the glideboard and stow the handles. Remove the folding platform. With the glideboard at the bottom of the rails, face the tower and kneel on the lower part of the glideboard. Place the forearms toward the top of the glideboard with palms facing down. Reposition the ball of the active foot on the outside lower rail base and set the spine into a neutral position. Press the active foot against the lower rail base to move the glideboard up the rails.
continues ...

EXERCISE LIBRARY Body Position UPRIGHT PRONE Sprint Start
Sprint Start
Mobility
Regression
Notes
Strength
Regression
Progression
Awareness
Regression
Progression
Progression

EXERCISE LIBRARY Body Position Upright prone Pull-up
Pull-up
Keeping the chest in contact with the glideboard, pull the elbows toward the sides of the torso until hands are level with shoulders. Slowly control the glideboard down the rails back to the starting position. Maintain the neck in a neutral position throughout the exercise. Lead movement with the elbows, keeping forearms parallel to the torso throughout the movement.
Safety Aspects
Avoid bouncing at the bottom range of motion Avoid excessive shoulder elevation during the exercise
Strength
Regression
Movement Variations
Tempo variations
Progression
Prime Movers
Latissimus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis h Unilateral
Equipment Settings
Tower height - mid to high level LAT bars - lowered Center pulley - stored behind tower Pulley locator clamps - N/A
Mobility
Regression
3 Grip Pull-up Bar
Progression
Starting Position
Disconnect the pulley from the glideboard and stow the handles. Lower the LAT bars into the pull-up position (refer to page 14 for LAT bar positioning instruction). Facing the tower, straddle the rails and push the glideboard halfway up the incline. Lie prone with the chest positioned near the top edge of the glideboard and grasp the LAT bars, palms facing down. With a strong grip, slowly bring the legs onto the glideboard.
Awareness
Regression
Position Variations
See body position template on pages 130-132 for variation details. Knees flexed
h Plyometric Pull-up Advanced exercise - use caution and strict movement control) Pull forcefully on the LAT bars and momentarily release the LAT bars at the top of the motion. Grasp the LAT bars and decelerate the glideboard down the rails in a controlled manner.
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT PRONE Swimmer
Swimmer
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the glideboard and anchor the handles toward the top edge. Lie prone with the chest near the top edge of the glideboard. With tension in the cables, slowly bring the legs onto the glideboard. Knees can be flexed or extended. Hands reach overhead toward the pulleys with palms facing down.
Strength
Regression
Position Variations
N/A
Maintaining a slight bend in the elbows, bring one handle down and back in an arc motion toward the side of the hip. Slowly bring the hand back to the starting position. Alternate sides or repeat with same arm.
Progression
Mobility
Regression
Prime Movers
Latissimus Dorsi, Teres Major, Triceps (Long head)
Keep the head in line with spine throughout the exercise.
Movement Variations
Static equilibrium Integrate trunk rotation into the movement by elevating the active shoulder and bending the elbow at the top of the movement. Similar to a freestyle stroke.
Equipment Settings
Folding platform - removed Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - mid to high level
Progression
Awareness
Regression
N/A
Progression
Notes

EXERCISE LIBRARY Body Position Upright prone Prone Reverse Fly with Back Extension
Prone Reverse Fly with Back Extension
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the glideboard and anchor the handles toward the top edge. Lie prone with the chest near the top edge of the glideboard. With tension in the cables, slowly bring the legs onto the glideboard. Knees can be flexed or extended. Hands reach overhead toward the pulleys with thumbs facing the rails.
Strength
Regression
Position Variations
N/A
Maintaining a slight bend in the elbows, press the handles out and back, parallel to the sides of the torso. Slightly raise the head and upper chest off the glideboard toward the top of the movement. Maintain tension in the cables and slowly return with control back to the starting position. Lead the motion with the hands Retract the shoulders at the top of the motion Maintain neutral wrists Discontinue the exercise is pain occurs in the lower back or shoulders
Progression
Mobility
Regression
Progression
Prime Movers
Erector Spinae, Levator Scapula, Deltoids, Trapezius, Rhomboids, Infraspinatus
Movement Variations
Awareness
Regression
Equipment Settings
Folding platform - removed Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - low to mid level
N/A
Progression
Notes
h Neutral grip

EXERCISE LIBRARY Body Position UPRIGHT PRONE Prone Biceps Curl
Prone Biceps Curl
Starting Position
Grasp handles and pull the glideboard halfway up the rails. Facing the tower, straddle the glideboard and anchor the handles toward the top edge. Lie prone with the chest positioned on the top half of the glideboard. With palms facing up, place the elbows toward top of the glideboard with hands reaching toward the pulleys. Knees can be flexed or extended.
Strength
Regression
Position Variations
N/A
With neutral wrists and elbows resting on the glideboard, contract the biceps to pull the handles up toward the shoulders. Maintain tension in the cables and slowly return with control back to the starting position. Focus on maintaining the elbow positions on the glideboard. Keep a slight bend in the elbows to protect the joint and maintain the load on the biceps muscles
Progression
Mobility
Regression
Prime Movers
Biceps, Brachialis
Equipment Settings
Folding platform - removed (optional) Center pulley - attached to glideboard Pulley locator clamps - low to mid position Tower height - low to mid level
Movement Variations
Progression
Weight Bar
Awareness
Regression
h Unilateral Static equilibrium
Progression
Notes

EXERCISE LIBRARY Body Position Upright prone Scrunch (Jack Knife)
Scrunch (Jack Knife)
Maintaining a strong grip with shoulders positioned over the elbows, bring the glideboard up the rails by pulling the knees toward the elbows. Contract the abdominals to flex the spine toward the top of the movement. With the abdominals contracted to protect the spine, slowly lower the glideboard down the rails back to a neutral spine position. Discontinue exercise if pain occurs in lower back or shoulders Maintain strict control of motion throughout the exercise
Movement Variations
h Kneeling Oblique Jack Knife
Strength
Regression
Progression
Prime Movers
Iliopsoas, Sartorius, Pectineus, Tensor Fascia Latae, (Abdominals, Obliques) h Jack Knife - extended legs
Equipment Settings
SCRUNCH Accessory - attached to upper rails Tower height - low to mid level Center pulley - stored behind tower Pulley locator clamps - N/A
Mobility
Regression
Progression
N/A
Awareness
Regression
Starting Position
Attach the SCRUNCH Accessory to the top of the rails. Facing the tower, kneel toward the top of the glideboard. Grasp the SCRUNCH Accessory cross bar on the outside with palms facing in and rest the elbows on the padded surface. Maintaining a neutral spine, position the shoulders directly over the elbows. Press elbows into SCRUNCH Accessory padding to maintain a neutral shoulder position.
Progression
h Kneeling Jack - knife single leg
Notes

EXERCISE LIBRARY Body Position UPRIGHT PRONE Knee Extension with Leg Pulley
Knee Extension with Leg Pulley
Starting Position
Attach the Leg Pulley System to the glideboard. Secure the Ankle Harness around the active leg with the cable attached at the back of the heel. Push glideboard halfway up rails and lie face down with head toward the tower. Rest hands on the top end of the glideboard.
Strength
Regression
Position Variations
Foot slightly turned out (use caution)
With the upper legs lying flat on the glideboard, bend the knee of the active leg to form a 90 angle. Using the quadriceps muscles, extend the active knee. Lower the glideboard back down the rails by returning the leg back to a 90 angle.
Progression
Movement Variations
Integrate a hip flexor stretch into the movement by slightly raising the active knee off glideboard at the bottom of the motion (knee at 90).
Mobility
Regression
Progression
Prime Movers
Quadriceps
Equipment Settings
Leg Pulley System - connected to tower pulley latch: mid to high level Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level
Awareness
Regression
Weight Bar
Progression
Notes

EXERCISE LIBRARY Body Position INVERTED PRONE
Body Position Inverted Prone

Inverted Plank Inverted Pike/Tuck Inverted Push-up Overhead Press Inverted Scrunch

Body Position Inverted Prone

Exercises
Inverted Plank Inverted Pike/Tuck Inverted Push-up Overhead Press Inverted Scrunch
Description
This position provides training and conditioning for the shoulders, arms and trunk. With the inverted body position, the degree of incline will inversely affect the strength and stability components of the plank and push up exercises. A lower incline emphasizes proximal stability whereas a higher incline emphasizes upper body strength. Refrain from using this position with clients classified as hypertensive or immediately following cardiovascular exercise. h Basic Starting Position Prone with Press Bar
Detach the center pulley and store behind tower Adjust tower level to appropriate incline Remove folding platform Attach Press Bar to lower rails for specific exercises Attach SCRUNCH Accessory to lower rails for specific exercises
Basic Starting Position Push-up Position
Basic Starting Position Plank with Press Bar
Basic Starting Position Prone with Press Bar (shown top right)
Attach the Press Bar to the rail base. With the glideboard closed, come to a kneeling position, facing away from the tower. Grasp the Press Bar and lower the torso down to the glideboard. Chest should be positioned near the bottom. Knees can be flexed or extended with the feet positioned on the outside of the rails.
h Push up position Remove the folding platform. With the glideboard closed, come to a kneeling position, facing away from the tower. Place both hands on the floor below the lower rail base. Bring the arms into a vertical position with hands under the shoulders. Press the glideboard up the rails with the feet until the entire body is aligned. The glideboard can remain at the bottom in a closed position or up the rails in the open position. h Kneeling With the Press Bar attached and glideboard closed, come to a kneeling position, facing away from the tower. Place both hands on the Press Bar and bring the arms into a vertical position with hands under the shoulders.

Basic Starting Position Plank with SCRUNCH Accessory
Basic Starting Position Plank

Remove the folding platform. With the glideboard closed, come to a kneeling position, facing away from the tower. Place both forearms on the floor below the lower rail base, hands clasped together. The glideboard can remain at the bottom in a closed position or up the rails in the open position.

Strength
Regression
Trainer assists glideboard movement Shorten the lever length Lower the incline
Progression
Add weight to the glideboard Lengthen the levers Trainer adds resistance to glideboard movement Raise the incline Unilateral

h Plank with SCRUNCH Accessory With the SCRUNCH Accessory attached and glideboard closed, come to a kneeling position facing away from the tower. Grasp the SCRUNCH Accessory bar and place the forearms on the pad. Bring the upper arms into a vertical position with elbows under the shoulders. Increase incline for greater upper body focus Decrease incline for greater core focus Use Weight Bar accessory to increase resistance
Mobility
Regression
Reduce ROM Position the body higher on the glide board to minimize the ROM Modify adjustable pulley position to decrease ROM (cable exercises) Trainer spot glideboard during end ROM

Adjust body position on glideboard for more/less ROM and load Vary grip or hand positions

Unilateral From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position. Plyometric variations upper body exercises h Open glideboard
Progression
Work through a full ROM Modify adjustable pulley position to increase ROM (cable exercises) Position the body on the glideboard to maximize available ROM
Trainer Tips
Provide cues to assist in body alignment during plank exercises
Awareness
Regression
Work through a fixed or partial ROM Predictable tempos Raise the incline Increase contact surface area with the glideboard
Safety
Maintain neutral wrist, shoulder, spinal and pelvic alignment Move in a controlled motion throughout the entire exercise Maintain stability of the core in dynamic movements All movements should be pain free
Progression
Allow the participant to have free ROM Lower the incline Suggested body position cues Unpredictable tempos Reduce contact surface area with the glideboard
h Extended legs and open glideboard

EXERCISE LIBRARY Body Position INVERTED prone Inverted Plank
Inverted Plank
Starting Position with SCRUNCH Accessory

With the glideboard closed, come to a kneeling position facing away from the tower. Grasp the SCRUNCH Accessory bar and place the forearms on the pad. Bring the upper arms into a vertical position with elbows under the shoulders. Elevate the hips and knees so the entire body is aligned. The glideboard can remain at the bottom in a closed position or up the rails in the open position.
Strength
Regression
h Shown with SCRUNCH Accessory Note: This exercise can also be performed with the hands or forearms positioned on the floor below the lower rail base. Towels or padding are recommended underneath forearms.
Position Variations
Progression
Prime Movers
The static plank exercise has no primary movers but requires global stabilization of the kinetic chain spanning from the bases of support. As movement is added to the plank position, either by shifting the glideboard along the rails or by driving a body part in space, the objective remains to maintain proximal stability between the bases of support.
Mobility
Regression
h Closed glideboard on knees (shown with Press Bar accessory)
Progression
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level Note: Lower incline requires more stability, less upper body strength; Higher incline requires more upper body strength, less stability
Awareness
Regression
Press Bar - attached to lower rails SCRUNCH Accessory - attached to lower rails
h Unilateral leg (shown with SCRUNCH Accessory)
Movement Variations
N/A
Progression
Starting Position
With the glideboard closed, come to a kneeling position, facing away from the tower. Place both forearms on the floor below the lower rail base, hands clasped together. Bring the upper arms into a vertical position with elbows under the shoulders. Elevate the hips and knees so the entire body is aligned. The glideboard can remain at the bottom in a closed position or up the rails in the open position.
Notes

EXERCISE LIBRARY Body Position INVERTED PRONE Inverted Pike/Tuck
Inverted Pike/Tuck
Note: These exercises can also be performed with the hands or forearms positioned on the floor below the lower rail base. Towels or padding are recommended underneath forearms.
Prime Movers
Iliopsoas, Tensor Fasciae Latae, Pectineus
Position Variations
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level (low incline increases stability challenge)
Press Bar - attached to lower rail SCRUNCH Accessory - attached to lower rail h Single Leg
Starting Position with Press Bar

With the Press Bar attached and glideboard closed, come to a kneeling position, facing away from the tower. Place both hands on the Press Bar and bring the arms into a vertical position with hands under the shoulders. The glideboard can remain at the bottom in a closed position or up the rails in the open position.
h Pike (shown with SCRUNCH Accessory)
Starting Position with Hands on Floor

h Pike (shown with Press Bar) With the glideboard closed, come to a kneeling position, facing away from the tower. Place both hands on the floor below the lower rail base. Bring the arms into a vertical position with hands under the shoulders. Press the glideboard up the rails with the feet until the entire body is aligned. The glideboard can remain at the bottom in a closed position or up the rails in the open position.
Maintaining a neutral spine position, press the balls of the feet into the glideboard to flex the hips up into a pike position. With shoulders directly above or slightly behind the hands, slowly control the glideboard back to the starting position
Movement Variations
h Tuck (shown with SCRUNCH Accessory)
h Tuck (shown with Press Bar)
continues ...

EXERCISE LIBRARY Body Position INVERTED prone Inverted Pike/Tuck
Inverted Pike/Tuck
Notes
Strength
Regression
h Tuck with elevated knees (shown with Press Bar accessory)
Progression
Mobility
Regression
h Single Leg Tuck (shown with Press Bar accessory)
Progression
Awareness
Regression
h Oblique Pike (shown with SCRUNCH Accessory)
Progression

EXERCISE LIBRARY Body Position INVERTED PRONE Inverted Push-up
Inverted Push-up
Starting Position
Remove the folding platform. With the glideboard closed, come to a kneeling position, facing away from the tower. Place both hands on the floor below the lower rail base. Bring the arms into a vertical position with hands under the shoulders. Press the glideboard up the rails with the feet until the entire body is aligned. The glideboard can remain at the bottom in a closed position or up the rails in the open position.
Strength
Regression
Position Variations
Progression
Mobility
Regression
h Shown with Press Bar Note: This exercise can also be performed with the hands positioned on the floor below the lower rail base.
h Kneeling
Progression
Prime Movers
Pectoral Group, Triceps, Deltoids
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level
Awareness
Regression
h Single leg Wide hands Narrow hands
Press Bar - attached to lower rails (shown)
Maintaining a stable trunk and neutral spine position, slowly lower the body by bending the elbows and push up until the arms are nearly straight. Glideboard should not move during the exercise
Progression
Movement Variations
N/A
Notes

EXERCISE LIBRARY Body Position INVERTED prone Overhead Press
Overhead Press
Keeping the chest in contact with the glideboard, slowly bend the elbows to lower the glideboard down the rails until a comfortable stretch is felt in the shoulders. Press the glideboard up the rails until the arms are nearly straight. If the glideboard bottoms out, shift the body position toward the lower rail base Maintain the neck in a neutral position throughout the exercise. Avoid excessive wrist extension during the exercise
Strength
Regression
Movement Variations
Progression
Mobility
Regression
h Shown with Press Bar Note: This exercise can also be performed with the hands positioned on outside rail feet.
Prime Movers
Deltoids, Triceps, Pectoralis Major
Progression
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level h Unilateral
Awareness
Regression
Press Bar - attached to lower rails (shown)
Starting Position
Attach the Press Bar to the rail base. With the glideboard closed, come to a kneeling position, facing away from the tower. Grasp the Press Bar and slowly lower the torso down as the glideboard moves up the rails. Position the chest near the bottom of the glideboard. Elbows are slightly bent. Knees can be flexed or extended with the feet positioned on the outside of the rails.
Progression
Notes
Position Variations
N/A
h Plyometric Overhead Press

EXERCISE LIBRARY Body Position INVERTED PRONE Inverted Scrunch
Inverted Scrunch
Position Variations
h Knees diagonal
h Oblique knee tuck
h Feet diagonal
Maintaining shoulders positioned over the elbows and knees slightly elevated, press the feet into the glideboard and tuck the knees in toward the chest. With the abdominals contracted to protect the spine, slowly press the glideboard back up the rails until legs are extended.
Prime Movers
Iliopsoas, Sartorius, Pectineus, Tensor Fascia Latae, (Abdominals, Obliques)
Movement Variations
Equipment Settings
SCRUNCH Accessory - attached Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level (low incline increases stability challenge)
h Single leg extended - knee tuck
N/A
Starting Position
With the SCRUNCH Accessory attached and glideboard closed, come to a kneeling position facing away from the tower. Grasp the SCRUNCH Accessory bar and place the forearms on the pad. Bring the upper arms into a vertical position with elbows under the shoulders. Elevate the knees and press the glideboard up the rails with the feet until body is aligned in a plank position.
h Oblique tuck
continues ...

EXERCISE LIBRARY Body Position INVERTED prone Inverted Scrunch
Inverted Scrunch
Mobility
Regression
Notes
Strength
Regression
Progression
Awareness
Regression
Progression
Progression

EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING
Body Position Upright Side Lying

Side Plank Side Lying Squat Hip Adduction with Leg Pulley

Body Position Upright Side Lying

Exercises
Side Plank Side Lying Squat Hip Adduction with Leg Pulley
Description
This position provides training and conditioning in lateral position for the shoulders, legs and trunk. Depending on the exercise selected in a side lying position the degree of incline on the rails will affect the intensity and focus of the exercise. With the angle of the rails low there is a higher degree of core focus and range of motion for the hip adduction. In side lying squats an increased angle of the rails will increase the exercise intensity.
h Basic Starting Position Upright Side Lying Side Plank
Adjust tower level to appropriate incline Remove folding platform for side plank Leg Pulley System with Ankle Harness - attached to tower
Basic Starting Position Side Lying Squat with Squat Stand
Basic Starting Position Hip Adduction with Leg Pulley System
Basic Starting Position Side Plank (shown top right)

Remove the entire folding platform. Disconnect the pulleys from the glideboard and stow the handles. With the glideboard at bottom of rails, come to a side lying position on the glideboard with the head toward the tower. The glideboard can remain at the bottom in a closed position or up the rails in the open position.
h Upright Side Lying with Squat Stand Attach the folding platform. Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower. Place the feet on the squat stand with feet positioned shoulder-width apart. Slowly lie back, ensuring the head is supported fully. Walk the feet to one side of the squat stand and roll on to one side. Place the top foot on the squat stand toward the front edge. Bring the bottom leg forward with a bent or extended knee.
h Upright Side Lying with Leg Pulley System Attach the Leg Pulley System with Ankle Harness to the glideboard. Pull the glideboard halfway up the rails. Straddle the glideboard and sit at the bottom edge. Place inactive leg on the squat stand and press up. Attach the Ankle Harness to the active leg. Lie back, ensuring head is supported fully. Straighten the active leg toward the squat stand. Keeping tension in the cable, bend the inactive knee and position the lower leg across the bottom edge of the glideboard. Slowly turn to the side so the active leg is stacked on top. Rest the head on the bottom arm.


N/A

Strength
Use the squat stand or the cables for assistance Shorten the lever length Trainer assists glideboard movement Lower the incline
Notes

Use Weight Bar accessory to increase resistance Add Cable Extension Kit for taller users Adjust Incline level to increase or decrease intensity
Regression

Adjust body position on glideboard for more/less ROM and load
Progression
Add weight to the glideboard Lengthen the lever Trainer adds resistance to glideboard movement Raise the incline

Plyometric variations lower body exercises Directional variations leg pulley exercises
Mobility
Regression
Reduce ROM Adjust the foot on the squat stand, i.e. squats Modify adjustable pulley position to decrease ROM, i.e. hip adduction Trainer spot glideboard during end ROM Use the Support Wedge Pillow
Trainer Tips
Assist the client into the Leg Pulley System by attaching the snap hook to the Ankle Harness after the client is in the side lying position. Use hands or foot to stabilize the glideboard until client is comfortable with the movement.
Progression
Modify adjustable pulley position to increase ROM Adjust the foot on the squat stand, i.e. squats Modify adjustable pulley position to increase ROM, i.e., hip adduction Position the body on the glideboard to maximize available ROM Perform unilaterally to increase the available ROM
Safety
Ensure plyostrut knob is securely tightened Move in a controlled motion throughout the entire exercise Maintain neutral shoulder, spinal and pelvic alignment Maintain stability of the core in dynamic movements All movements should be pain free
Awareness
Regression
Position the participant(s) in neutral spine; focus on alignment Work through a fixed or partial ROM Predictable tempos Raise the incline Adjustable glideboard on a flat level
Progression
Allow the participant to have free ROM Unilateral exercise Lower the incline Suggested body position cues Unpredictable tempos Closed eyes

EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Side Plank
Side Plank
Starting Position
Remove the entire folding platform. Disconnect the pulleys from the glideboard. With the glideboard at bottom of rails, come to a side lying position on the glideboard with the head toward the tower. The glideboard can remain at the bottom in a closed position or up the rails in the open position. With the bottom elbow positioned directly under the shoulder, stack the feet and lift the hip straight off the glideboard until body is straight. Top arm rests on the side of the torso.
Strength
Regression
Prime Movers
The static plank exercise has no primary movers but requires global stabilization of the kinetic chain spanning from the bases of support. As movement is added to the plank position, either by shifting the glideboard along the rails or by driving a body part in space, the objective remains to maintain proximal stability between the bases of support.
Progression
Position Variations
Mobility
Regression
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to high level (low incline increases intensity)
h Knees bent
Progression
N/A
Awareness
Regression
h Open glideboard with leg lift and hand reach
Movement Variations
N/A
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Side Lying Squat
Side Lying Squat
Starting Position
Attach the folding platform. Disconnect the pulley from the glideboard and stow handles. Push the glideboard halfway up the rails, straddle the rails and sit at the bottom edge facing away from the tower. Place the feet on the squat stand with feet positioned shoulder-width apart. Slowly lie back, ensuring the head is supported fully. Walk the feet to one side of the squat stand and roll on to one side. Place the top foot on the squat stand toward the front edge. Bring the bottom leg forward with a bent or extended knee.
Strength
Regression
Position Variations
Vary foot position
Progression
Mobility
Regression
Prime Movers
Quadriceps, Gluteal Group, Hamstrings
Equipment Settings
Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - mid to high level Adjustable glideboard - low level
h Forearm supporting neck
Progression
With a neutral spine position, slowly lower the glideboard by bending the active knee and hip to around 90. Press the foot into the squat stand to return to the starting position. Ensure the knee track over the foot throughout the movement.
N/A
Awareness
Regression
Movement Variations
Plyometric Squat
Progression
Notes

EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Hip Adduction with Leg Pulley System
Hip Adduction with Leg Pulley System
Starting Position
Attach the Leg Pulley System with Ankle Harness to the glideboard. Pull the glideboard halfway up the rails. Straddle the glideboard and sit at the bottom edge. Place one foot on the rail base and press up. Attach the Ankle Harness to the active leg. Lie back, ensuring head is fully supported. Straighten the active leg toward the squat stand. Keeping tension in the cable, bend the inactive knee and position the lower leg across the bottom edge of the glideboard. Slowly turn to the side so the active leg is stacked on top. Rest the head on the bottom arm. Attach cable to outside ring on ankle harness.
Awareness
Regression
Progression
Notes
Strength
Prime Movers
Hip Adductors: Adductor Magnus, Gracilias, Adductor Longus
Regression
Equipment Settings
Folding platform - removed Adjustable glideboard - low to mid level Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level
Progression
Required Accessories
See page 17. Leg Pulley System - connected to tower pulley latch: mid to high level
Mobility
Regression
Progression

EXERCISE LIBRARY Body Position BASE STAND
Body Position Base Stand

Lunge - Facing Tower Lunge - Facing Lateral Lunge - Facing Forward

Body Position Base Stand

Exercises
Lunge
Description
This position provides functional stability and balance challenges to the entire body while strengthening and conditioning the lower body. The three base stand options provide unique progressions and modifications to the conventional lunge by using the movable glideboard to emphasize controlled movement. Medicine balls and free weights can be used to increase exercise intensity or target specific movement patterns.
i Basic Starting Position Lunge - facing tower
Detach the center pulley and store behind tower Adjust tower level to appropriate incline Remove folding platform
Basic Starting Position Facing Tower (shown top right)

Stand behind the lower rail base, facing the tower. Place one foot toward the middle of the glideboard.
Basic Starting Position Facing Lateral
Basic Starting Position Facing Forward
h Lunge - facing lateral Stand behind the lower rail base, facing sideways. Place the foot that is closest to the lower rail base on the bottom edge of the glideboard.
h Lunge - facing forward Stand behind the lower rail base, facing away from the tower. Place the ball of one foot on the bottom edge of the glideboard.


Foot position variations

Strength
Regression
Self-spot with a support, i.e. trainer or stable object Raise the incline Work through a smaller ROM
Notes

Raise incline to reduce balance challenge for lateral and tower facing positions Lower incline to challenge balance and stability

Adjust foot placement on glideboard for more or less ROM
Progression
Hold an external load, i.e. hand weights, medicine ball Lower the incline Work through a full or deep ROM

Hand reaches
Mobility
Regression
Work through a smaller ROM Shorten stance Lower heel (on lunges)
Trainer Tips
Progression
Work through a larger ROM Widen stance Raise heel (on lunges)
Safety
Maintain bodyweight on the grounded leg Move in a controlled motion throughout the entire exercise All movements should be pain free
Awareness
Regression
Measure off a specific ROM, i.e. put your finger on the rail Self-spot, i.e. trainer or stable object Raise the incline Flex the back knee and preposition the pelvis Focus on one non-moving point
Progression
Work through a larger ROM without support Lower the incline Add rotation Stay up on the ball of back foot Closed eyes

EXERCISE LIBRARY Body Position BASE STAND Lunge - Facing Tower
Lunge Facing Tower
Maintain a slow tempo during the movement. Raise and lower the glideboard in a controlled manner When lunging forward, apply bodyweight to the leading leg. Allow the back knee to bend and the back heel to raise off the ground Use caution during this exercise. Beginners may need a chair or spotting when first performing movement.
Strength
Regression
Movement Variations
Progression
Mobility
h Forward hand reach
Regression
Prime Movers
Quadriceps, Gluteal Group, Hamstrings
Equipment Settings
Folding platform - removed Center pulley - stored behind tower Pulley locator clamps - N/A Tower height - low to mid level (low incline)
Progression
Slide Distance Regulator
h Overhead hand reach
Awareness
Regression
Starting Position
Stand behind the lower rail base, facing the tower. Place one foot toward the middle of the glideboard.
Position Variations
Vary foot positions to change exercise emphasis.
Progression
Push the glideboard up the rails by lunging forward until the leg on the glideboard forms a 90 angle at the knee. Press the foot into the glideboard as the glideboard is returned to the starting position. Keep the knee positioned over the middle of the foot throughout the movement Maintain an upright posture (unless adding hand reaches)
Notes
h Rotational hand reach Hold Total Gym Plyo Ball or hand-weights

EXERCISE LIBRARY Body Position BASE STAND Lunge - Facing Lateral
Lunge Facing Lateral
Keep the grounded hip, knee and foot in good alignment with the knee positioned over the foot throughout the movement Maintain an upright posture (unless adding hand reaches) Maintain a slow tempo during the movement. Raise and lower the glideboard in a controlled manner Use caution during this exercise. Beginners may need a chair or spotting when first performing movement.
Strength
Regression
Movement Variations
Progression
Mobility
Regression
h Forward hand reach
Prime Movers
Quadriceps, Gluteal Group, Hamstrings, Hip Adductors
Equipment Settings
Progression
h Overhead hand reach
Awareness
Regression
Starting Position
Stand behind the lower rail base, facing sideways. Place the foot that is closest to the lower rail base on the bottom edge of the glideboard.
Progression
Position Variations
Push the glideboard up the rails while performing a single leg squat with the stationary leg. Once a mild stretch is felt in the inner of the resting leg, bring the glideboard back down the rails by pressing into the active leg into an upright position.
Notes
h Rotational hand reach Hold Total Gym Plyo Ball or hand-weights

EXERCISE LIBRARY Body Position BASE STAND Lunge - Facing Forward
Lunge Facing Forward
Starting Position
Stand behind the lower rail base, facing away from the tower. Place the ball of one foot on the bottom edge of the glideboard.
Position Variations
Strength
Regression
Push the glideboard up the rails while performing a single leg squat with the stationary leg. Move through a comfortable range of motion then press into the stationary foot to return to an upright position. Keep the grounded hip, knee and foot in good alignment with the knee positioned over the foot throughout the movement Maintain an upright posture (unless adding hand reaches) Maintain a slow tempo during the movement. Raise and lower the glideboard in a controlled manner Use caution during this exercise. Beginners may need a chair or spotting when first performing movement.
Progression
Mobility
Regression
Prime Movers
Quadriceps, Gluteal Group, Hamstrings, Hip Adductors
Progression
Equipment Settings
Movement Variations
See Lunge Facing Tower on page 164 for movement variation photos. Forward hand reach Overhead hand reach Rotational hand reach Hold Total Gym Plyo Ball or hand-weights
Awareness
Regression
Progression
Notes

TOTAL GYM GRAVITY PERSONAL TRAINING
Total Gym GRAVITYPersonalTraining

Private, Semi-Private and Team Training Programming

GRAVITYPersonalTraining
Notes
Program Design
Programming is what bridges the gap between exercise equipment and the personal fitness trainers (PFT) expertise. Total Gym equipment allows for a unique platform on which the PFT can demonstrate his or her knowledge, professional expertise, creativity and motivational talents. GRAVITYPersonalTraining programming is an effective and rewarding system of training. The ease of transitions and the wide range of exercise selection and variations make the Total Gym incline bodyweight trainer ideal for team training. Several sample training routines are listed below to get trainers started with individual programming. These programs were designed to provide the trainer with goal-specific routines. Variables to keep in mind when designing a routine: Minimize transitions to keep the client working. Select exercises that are specific to the clients goals. Refer to the ACSM recommendations for training variables (frequency, types, volume, repetitions, sets). Ensure safe transitions by spotting when necessary. Avoid over-training one particular muscle group by alternating muscle groups when necessary. Keep it fun.
Private Training Considerations

Exercise programming is one of the most important responsibilities given to a personal trainer. However, it can also be one of the most difficult. To assist in the development of a pertinent and effective program for your client, consider the following questions and responsibilities: What are the clients goals? What are the clients strengths? What are the clients weaknesses? What are the clients objectives? Are they measurable? How much time is the client willing to dedicate? Informing the client about the purpose of each exercise. Educating the client about the benefits of resistance training. Observing the clients kinesthetic awareness, balance and strength levels. Informing the client about progression and how the human body adapts to the environment. What are the indicators for progression? How can the client reach fitness goals faster? Lifestyle choices such as climbing stairs instead of using the elevator can significantly improve results. Document every training session. Challenging the clients balance and proprioception will enhance the session and boost the fun level of the workout. Remember, clients are paying for a service. Give them firstclass treatment.

Notes
Semi-Private and Team Training Considerations

Exercise programming for multiple clients is both challenging and rewarding. In designing semi-private and team training programs you will need to find the balance between meeting the needs of the individuals in the group and keeping everyone inspired. To assist in the development of an efficient and effective program for your clients, consider the following: Select exercises that are easily modified to meet a wide range of fitness levels. Give variations and options when coaching and cueing the exercises. Educate your clients on the best exercise choices for them. Format your workouts to allow for individual coaching opportunities. Keep your eye on everyone but pay attention to individuals that need your assistance. Educate, motivate and keep all clients engaged through your verbal and non verbal cueing. Create group goals. Empower your clients to take responsibility of their progress.

Notes
Sample Exercise Programming

A. Balance
Balance is the wavering sixth component of physical fitness. Balance can be learned, challenged and improved. Programs designed to improve balance should aim to improve kinesthetic awareness and develop neuromuscular adaptations to maintain functionalequilibrium during movement. Functional-equilibrium refers to the bodys natural ability to maintain dynamic stability during movement. For example, when performing a Chest Press on a Total Gym incline bodyweight trainer, the client is cued to maintain an upright posture throughout the movement pattern. This is opposed to a standard Chest Press in that the posterior support is provided by a fixed platform (bench). Balance training will not only assist in injury prevention, but can improve performance and confidence in sport and every day life. Kinesthetic awareness is the ability to recognize where all of a persons body parts are in a three dimensional space. A female gymnast must have excellent kinesthetic awareness to move, jump and land on the balance beam. The glideboard on Total Gym incline trainers can serve as an unstable platform during exercises, thus creating an unstable environment in which to train. For example, a Kneeling Torso Rotation creates more instability than a Seated Torso Rotation. Trainers can progress many exercises simply by creating more instability. This type of training improves muscle reflex activation in order to maintain stability throughout a movement.
Sample Balance Routine

1 2 3 4 Lunge Facing Tower Lunge Facing Forward Lunge Facing Lateral Kneeling Torso Rotation (L and R) Base Stand Base Stand Base Stand Kneeling Lateral Quadriceps, Gluteal Group, Hamstrings Quadriceps, Gluteal Group, Hamstrings Quadriceps, Gluteal Group, Hamstrings Abdominal, Obliques Deltoids, Trapezius, Biceps, Brachialis, Brachioradialis, Infraspinatus Abdominals, Tensor Fascia Latae, Gluteal Group Abdominals, Tensor Fascia Latae, Gluteal Group Deltoids, Trapezius, Teres Major, Rhomboids, Teres Minor, Infraspinatus Abdominals, Obliques Pectoral Group, Triceps, Deltoids Triceps, Pectoral Group, Deltoids Quadriceps, Hip Adductors, Gluteal Group, Hamstrings Gluteal Group, Quadriceps, Hamstrings
5 Kneeling High Elbow Row Kneeling Backward 6 Inverted Tuck Kneeling Inverted 7 Single Leg Inverted Tuck Kneeling Inverted 8 Horizontal Shoulder Abduction Kneeling Lateral 9 Kneeling Torso Rotation with Angle Variations Kneeling Lateral Seated Forward Prone
10 Static Equilibrium Chest Press 11 Push-up
12 Bridge Squat Upright Supine 13 Skiing Squatting
14 Cool Down Routine

B. Strength and Endurance (Total Body)

This sample routine is progressive, safe, time effective, and fun! The program consists of exercises that challenge all of the major muscle groups. This program increases strength, endurance, flexibility and improves body composition regardless of a clients fitness level. The sequencing reduces transitions, moves from large to small muscle groups and provides clients additional benefits such as balance, kinesthetic awareness and improved functional performance.
1 2 Bilateral Squat Unilateral Squat Upright Supine Upright Supine Quadriceps, Gluteal Group, Hamstrings Quadriceps, Gluteal Group, Hamstrings Quadriceps, Hip Adductors, Gluteal Group, Hamstrings Latissimus Dorsi, Rhomboids, Biceps, Brachioradialis, Brachialis, Trapezius, Teres Major Latissimus Dorsi, Pectoral Group, Serratus, Teres Major, Triceps Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps, (Long head), Pectoral Group Triceps Pectoral Group, Triceps, Deltoids (Anterior) Latissimus Dorsi, Trapezius, Teres Major, Deltoids, Rhomboids, Biceps, Brachioradialis Hamstrings, Latissimus Dorsi, Trapezius, Rhomboids, Teres Major, Biceps, Brachialis, Brachioradialis Abdominal, Obliques Biceps, Brachialis, Brachioradialis Gluteus Minius, Gluteus Maximus Abdominals, Obliques Hamstrings, Gastrocnemius Hamstrings, Abdominals, Obliques Latissimus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis
Notes
3 Bridge Squat Upright Supine 4 Lat Pull Down Upright Supine 5 Arm Pullover Upright Supine 6 Pullover Crunch Upright Supine 7 Triceps Press Down Upright Supine
8 Chest Press Seated Forward 9 Seated Row Seated Backward 10 Unilateral Row Seated Backward 11 Seated Torso Rotation (L) 12 Seated Biceps Curl 13 Hip Abduction 14 Seated Torso Rotation (R) 15 Hamstring Curl 16 Bent Leg Incline Crunch Seated Lateral Seated Backward Seated Backward Seated Lateral Inverted Supine Inverted Supine
17 Pull-up Upright Prone 18 Cool Down Routine

Notes
C. Cardio-Resistance with Optional Equipment

Cardio-resistance training has become one of the most time efficient workout scenarios for small studios as well as large facilities. Cardio-resistance training is simply a cardiovascular and strength building routine done in a circuit fashion combining resistance training exercises with bouts of cardiovascular exercises to maintain an exercising heart rate throughout the routine. The following is a sample cardio-resistance training circuit with space allotted to utilize other cardiovascular training equipment (i.e., jump rope, treadmill, exercise bike etc.) The following sequence is a sample of dynamic, results-driven programming designed to maximize the efficiency and enjoyment of the training session.
1 2 3 4 Bilateral Squat Unilateral Squat Bilateral Heel Raise Unilateral Heel Raise Upright Supine Upright Supine Upright Supine Upright Supine Quadriceps, Gluteal Group, Hamstrings Quadriceps, Gluteal Group, Hamstrings Gastrocnemius Gastrocnemius Quadriceps, Hip Adductors, Gluteal Group, Hamstrings Quadriceps, Gluteal Group, Hamstrings, Gastrocnemius, Soleus, Abdominals (Obliques) Latissimus Dorsi, Trapezius, Teres Major, Deltoids, Rhomboids, Biceps, Brachioradialis Biceps, Brachialis, Brachioradialis Deltoids, Trapezius, Rhomboids, Infraspinatus Deltoids (Posterior), Latissimus Dorsi, Teres Major, Pectoralis Major, Triceps (Long head)
5 Toes Out Squat Upright Supine 6 Plyometric Skiing (2-3 minutes) Upright Supine 7 Seated Row Seated Backward 8 Biceps Curl Seated Backward
9 Reverse Fly Seated Backward 10 Seated Shoulder Extension Seated Backward 11 Cardio (3 minutes) 12 Pull-up Upright Prone 13 Hamstring Curl 14 Bent Leg Incline Crunch 15 Cardio (3 minutes) 16 Chest Press Seated Forward 17 Static Chest Press 18 Torso Rotation (L and R) Seated Forward Seated Lateral Inverted Supine Inverted Supine.
Latissimus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis Hamstrings, Gastrocnemius Hamstrings, Abdominals, Obliques
Pectoral Group, Triceps, Deltoids (Anterior) Pectoral Group, Triceps, Deltoid Abdominals (Obliques) Deltoids, Trapezius, Teres major, Rhomboids, Teres Minor, Infraspinatus
19 Horizontal Shoulder Seated Lateral Abduction (L and R) 20 Cardio (3 minutes) 21 Pullover Crunch Upright supine 22 Triceps Press Down Upright supine
Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps (Long head), Pectoral Group Triceps Latissimus Dorsi, Abdominals, Obliques, Pectoral Group, Teres Major, Triceps
23 Cross Body Pullover Crunch Upright supine 24 Cool Down Routine

GRAVITYPersonalTraining Client Scenarios
Notes
Scenario 1: Personal Training 1:1

Jane Flonda Female 54 years old Goal: Has sought you out because she purchased a Total Gym GTS for her home and wants you to design a program for her and teach her how to use the equipment properly. She is planning to participate in an adventure vacation in 6 months that includes biking, kayaking and moderate hiking. Considerations: Jane has been inactive for a year since she suffered from bilateral shoulder pain leading to rotator cuff repair. She has gained over 30 pounds and is feeling a sense of loss of control leading to depression. She purchased a Total Gym GTS and 10 sessions with you to help her improve her quality of life, get fit and reduce her symptoms. Create a program on the GTS to enhance her fitness level. Discuss how you would progress the program after 1 month.
Exercise Program
Session Duration:
Exercise Level Repetitions Pulley Placement

Notes
Scenario 2: Semi Private

Joe and Jane Smith, Husband and Wife He is 65 and she is 32 years old Goal: They have committed to getting back in shape after years of stress on a political campaign. They were referred to you by another couple who praised the couples GRAVITY sessions that you offer at your facility. They boast about your ability to multitask during the 45 minute workouts to ensure both parties get appropriate attention to their individual fitness goals. Considerations: Joe used to participate in bodybuilding 30 years ago and wants to obtain a lean and healthy look for his physique. He tried going back the gym but found that his knees were bothering him during his activities. He wants challenging workouts without the pain and would like to decrease his body fat from 25% to 15% as soon as possible. Considerations: Jane is healthy with no injuries and wants to get back to her beauty pageant weight, which is 20 pounds lighter then her current weight. They purchased 10 semi-private sessions with you. Establish a workout regimen that will address each of their goals at the same time. Discuss how you would progress the program after 1 month.
Exercise Program
Session Duration:

Scenario 3: Team Training

Jom, Toy and Tesse Campachellarisso and Staff Jom (50), Toy (45), Tesse (27), Bara Apple (28), May Steds (32), Bonnet Bee (26), Casey Percy (24), Nikki Decks (29) Owners and staff at a surfboard manufacturing and distribution company Goal: They have decided to begin a wellness program at their company and have committed to participate in a 30 minute, team-training, 3 days a week for 6 months using 4 Total Gym incline bodyweight trainers they purchased for their facility. The goal is to have everyone workout together with a qualified Total Gym Instructor. They want to ensure that this investment pays off so they have agreed to pose for before and after photos. Considerations: Joms favorite exercises are the Scrunch variations. He has some mild joint pain associated with age and past sports injuries techniques. He wants to gear up for the snowboarding season. Considerations: Toys favorite exercise is Cardio Pull. She suffered from a fall a few years ago and has some residual neurological dysfunction in her right lower extremities. She would like to improve the function of her lower extremities and improve overall fitness levels. Considerations: Tesse enjoys extreme activities and physical challenges. He was an avid athlete until he was consumed with office work and travel. He is interested in re-establishing his physical capabilities. He is motivated by high intensity workouts. Considerations: Bara, May, Bonnet, Casey, Nikki are overworked but young, fit and ready for a good workout. Establish a 30 minute exercise regimen that is safe, fun and gets results for the various participants in the team training workout. Discuss how you would progress the program after 1 month and keep the team training together.
Notes
Exercise Program
Session Duration:

Notes

TOTAL GYM GRAVITY GROUP
Total Gym GRAVITYGroup


Total Gym GRAVITYGroup Training

Notes
What is Total Gym GRAVITYGroup?

GRAVITYGroup is an amazing way to deliver a sound workout to a large group of individuals with a wide variety of goals. Strength training equipment for group fitness has come and gone since group exercise classes were introduced in the 1980s. A single piece of equipment that could provide a full-body workout without compromising correct technique had been elusive until now. Total Gym GRAVITYGroup programming offers the ability to provide group strength training with many of the same benefits one receives from spending hours in the weight room. While there have been countless body-sculpt classes and formats created to meet the needs of all members, these efforts still fall short of the ability to truly customize a workout for each individual in a group setting while hitting all body parts in a balanced manner with proper overload progression capabilities. Fortunately, with Total Gym equipment, customized programming can be achieved with proven results. GRAVITYGroup is a series of high-intensity muscular endurance exercises that are designed to provide time-efficient, effective full-body workouts. The classes focus on muscle isolation and integration and challenging muscular strength and endurance while including unique core and stretching exercises. The wide variety of exercises and the freedom of a dynamic pulley system allow for enhanced muscle development, core integration and increased joint range of motion. The use of bodyweight as the resistive factor against gravity produces an individualized workout environment that one can progressively increase in intensity as strength and performance improves. The Strength Series allows for semi-private and large group strength and endurance classes that are designed for time-efficient, yet effective, full-body workouts including unique core and stretching exercises. The classes are designed with a wide variety of goals in mind and there are thousands of variations to keep workouts fresh and exciting. Check out TotalGym.com/GRAVITY to get class and exercise ideas from all over the world.
The Design of Total Gym GRAVITYGroup Strength Series

The GRAVITYGroup philosophy is to provide a series of high-intensity muscular endurance workouts that are scientifically sound and effective. These time-efficient full-body workouts include unique core and stretching exercises, with a specific focus on challenging muscular strength and endurance. By offering a variety of exercises and the freedom of a dynamic pulley system, the classes allow for enhanced muscle development, core integration, increased joint range of motion and improved stability.
Consider the following:

Maximizing body positioning Workouts are developed around the eleven body positions on the incline bodyweight trainer glideboard. This organization allows for quick transitions between exercises, which focus on a variety of muscle groups. Minimizing transitions The selection and sequencing of exercises allows for maximum time on the Total Gym incline bodyweight trainer and minimum time spent modifying body position and incline height (resistance). Individuals are encouraged to change incline height to best suit their physical capabilities at any time during the program. Pulley placement The pulley system allows for a variety of force angles that can be modified by changing the pulley placement. Optimal placement can be selected for each exercise to ensure an efficient workout. Muscle sequencing Due to the high intensity anaerobic nature of the GRAVITYGroup Strength workouts, careful consideration was given to the selection and sequencing of the muscles to maximize performance for efficiency and recovery.

Exercise Variations and Terminology

Bilateral Moving both limbs simultaneously. Unilateral Moving a single limb. Static equilibrium Both arms move simultaneously in opposite directions while maintaining cable resistance without movement of the glideboard. Static hold Maintain an isometric contraction at a specific point in the movement. Pulse Repeated, small one-count movements. Line of pull Represents the direction in which a resistive force is being applied.
Notes
Instructional Guidelines
3-Step Approach to Cueing
1. Equipment Set-up 2. Client Positioning 3. Movement with Variations The 3-step process will create fluidity and increase the efficiency of your training. The group exercise environment has always required skillful cueing for its success. These cueing techniques are designed to ensure class comprehension and motivation. The cueing required for the GRAVITYGroup Strength class is unique. Below are some tips on how to maximize class participation with effective cueing:
Verbal Cueing
All cueing provided to your participants through your verbal communication. Choose words that are easy to understand and establish a mental picture of the movement. Focus on words that indicate what, how, where, when and why to describe a movement. For example, when you are describing the Chest Fly, say, Bring hands forward and together, chest high, as if you are hugging a tree. Choose positive, uplifting words and phrases. Avoid repetitive words or phrases like good job, great, etc. Ask questions for motivation and clarity such as Could you do eight more? or Would your training benefit by lowering the incline? Communicate proper technique with descriptive phrases that emphasize the essence of the exercise. Include only the most important cues. Cueing ahead, such as announcing the number of repetitions or what exercise is coming up next, will allow the participant to focus on the task at hand and be ready for the next movement. Explain a specific movement pattern several ways to ensure understanding. Refer to the Total Gym incline training exercise templates. Project your voice clearly. Variation in voice tone and volume will produce more attention and maintain motivation. Sound travels in a straight line. If no public address system is in use, face participants when cueing. Test yourself and your instructors by recording a class and critiquing the communication skills.

Notes
Non-Verbal Cueing
All cueing given to your participants through the use of non-verbal communication such as demonstration, gesture and visual techniques. Precise demonstration of each exercise can ensure proper and safe execution. Demonstrate each exercise several times prior to and throughout the workout. Ensure good visibility throughout the class setting. Feel free to move around the class and demonstrate from a standing position. Perform the first demonstration of a movement slowly with clear, precise motion. For optimum results, try to encourage regular participants to help as role models in class. Try to place them in areas easily viewed by newer participants. This will also allow the instructor to move around the room and correct or compliment various techniques.
Coaching
When teaching GRAVITYGroup move from instructing to coaching. Be comfortable demonstrating exercise technique on and off of the Total Gym incline bodyweight trainer. Keep control of the whole group while addressing their needs in a supportive way. Recognize the variety of levels in class and respect all participants in your group.
Hands-On Correctional Technique

The following guidelines must be followed before hands-on correction can be utilized: Away ask for permission first before using hands-on corrections. Only use finger tips or the heel of the hand. Be sensitive to body language to determine if a person is uncomfortable with hands-on corrections. When in doubt, do not touch. Re-explain or demonstrate again. Know and follow your individual facility rules and regulations.
Music
Music in GRAVITYGroup Strength classes provides motivation and speed of movement (tempo). It is important to remember that the tempo beats per minute (BPM) is only a guide. Participants should move at a comfortable pace, never sacrificing form or technique for speed of movement. Choose music that will motivate your students, selecting from a wide variety of styles and eras. Music from 125128 BPM is ideal. In the exercise templates you will see the following tempo descriptions: Full Time................................... Use 8 beats per direction of movement Half Time.................................. Use 4 beats per direction of movement Single Time.............................. Use 2 beats per direction of movement Double Time/Pulses.................. Use 1 beat per direction of movement Beats in, Beats out................... Use various beats per direction of movement
Tempo
Start at the top of the musical phrase so that class can begin together. The first set of a new movement pattern should be performed at a slow tempo to ensure easy learning of the movement pattern. Select a tempo that ensures each movement can be performed through a full active range of motion and executed with control. The recommended tempo is 125128 BPM.

Preparing for Total Gym GRAVITYGroup Strength Class
Notes
Class Format
Be aware that at times during the workout, you will not be visible to all participants due to their positioning on the Total Gym incline bodyweight trainers. To maximize visibility of the instructor, you may wish to move between the front and back of the room. Here are some positioning recommendations: Exercises requiring the instructor to face the base should be done at the front of the room, i.e., Arm Pullover and Chest Press. Exercises requiring the instructor to face the tower should be done in the back of the room, i.e., Wide Rear Fly, Row and Biceps Curl. Exercises requiring the instructor to be positioned laterally on the Total Gym incline bodyweight trainers should be demonstrated prior to participation or the instructor should stand and be mobile, i.e., Torso Rotation and Single Arm Chest Fly.
Straight Formation or Curved
Share with Instructor Share with Instructor

Notes
Introduction
Introduce yourself. Ask if there is anyone new to the class. Ask if there are any medical issues of which you need to be aware. Review safety. Assure participants that they can change incline levels at any time throughout the workout to meet individual intensity demands. Remind participants that the class is not a competition and that listening to ones own body is essential to training intelligently.
Introduce Students to Total Gym Incline Training

Name and describe the main components of the Total Gym incline bodyweight trainers.
Adjusting Total Gym Incline Bodyweight Trainers

Incline level (tower): First, demonstrate how to change the incline levels on Total Gym incline training models. Then allow each participant to do so. Have them adjust to a mid to high level in preparation for class. Pulley placement: For all new participants, demonstrate how to adjust the placement of the pulley on the LAT bars. Have them adjust to the position in preparation for class. Telescoping squat stand: Gauge squat stand height by ensuring patella does not cross anterior to the toes when in a 90 squat position. Folding foot holder: Demonstrate how the foot holder moves into position while in use. LAT bars: Demonstrate how the LAT bars are not only used as part of the adjustable pulley system, but can be lowered for pull-ups.
Total Gym Incline Bodyweight Set Up

Prior to beginning class, set up equipment for ease of transitions. Tower height at mid to high level. Pulley locator clamps at mid inside position. Squat stand set at level according to individual biomechanics. Center pulley detached from the glideboard. LAT bars in vertical position. Folding foot holder in down position.

Total Gym GRAVITYGroup Safety

Notes
Before Class
Ensure that all equipment is in good working condition and set up for the workout. Advise class participants to wear appropriate footwear and workout attire for the class. Inform them that loose clothing can get caught in the moving parts. Hair should be tied back.
Introduction to your Class

During the GRAVITYGroup Strength workout give participants permission to modify incline level (intensity) to maintain correct movement, form and tempo. Incline guidelines given are based on an individuals ability to execute the exercise with control and correct form. Watch for movement compensation and adjust equipment, exercise, body position or range of motion of the exercise. Remind your participants to stay within the normal pain-free range of joint and muscular movement during each exercise. Ask if any one has previous injuries that may limit range of motion or performance of any exercise. Educate your participants on how the core is involved during the exercises and how body awareness and core stability is critical when working on the Total Gym incline bodyweight trainers. Perform all movements in control during both concentric and eccentric contractions. Control the movement of the glideboard when getting on and off of the glideboard. Anchor your hands down on the glideboard and/or place the feet on the floor. Always place feet outside the rails when getting up from the Total Gym incline training equipment.

Notes
Workout - Strength Fundamentals

Since each Total Gym incline bodyweight trainer may vary in number of resistance levels offered, level suggestions are based on certain average fitness norms for each exercise. Each individuals specific fitness level should be considered when selecting a level. Raise or lower the level so that completion of the exercise is with good form and desired exertion. Low Range = lower third of tower Mid Range = middle third of tower High Range = top third of tower LAT Bar Pulley Placement refers to PowerTower and GTS models only. Transitions refer to a change of body position and/or equipment adjustments. This is an opportunity for instructors to educate, teach clients how to adjust their own equipment and give a break in the workout.
Start in Upright Supine without the Cables Upright Supine without Cables Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Squat Bilateral Squat Bilateral Squat Bilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Toe Out Squat Toe Out Squat Toe Out Squat Reps Tempo Counts 4 8 8 2 8 8 2 8 8 2 8 8 Full Time Half Time Single Time Full Time Half Time Single Time Full Time Half Time Single Time Full Time Half Time Single Time 64 64 32 32 64 32 32 64 32 32 64 32
Transition to Upright Supine with Cables

Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Lat Pull Down Transition to Arm Pullover Arm Pullover Arm Pullover Arm Pullover with Crunch Arm Pullover with Crunch, leg coming up Arm Pullover with Crunch, legs up hold then Crunch Arm Pullover with Crunch, draw the legs toward the chest Arm Pullover with Crunch, draw the legs toward the chest and the chest toward the legs Transition to Triceps Press Triceps Press Triceps Press Alternating Triceps Press Alternating Triceps Press Transition to Seated Forward Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Chest Press Unilateral Chest Press Chest Stretch Transition to Seated Backward Reps Tempo Counts 8 12 1 Half Time Single Time Hold 64 48 32 2 4 8 16 Full Time Half Time Single Time Static Equilibrium 32 32 32 64 2 4 8 8 16 16 8 Full Time Half Time Half Time Half Time Hold, Double Time, Hold Hold, Double Time, Hold Double Time 32 32 64 64 32 32 16 Reps Tempo Counts 8 Half Time 64
Notes

Notes
Workout - Strength Fundamentals (continued)

Seated Backward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Seated Row Transition to Unilateral Seated Row One Arm Row 12 Single Time 48 Reps Tempo Counts 8 Half Time 64
Transition to Unilateral Seated Row 2nd side One Arm Row Transition to Biceps Curl Biceps Curl Unilateral Biceps Curl Unilateral Biceps Curl Transition to Seated Lateral Seated Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Torso Rotation Torso Rotation Reps Tempo Counts 8 16 Half Time Single Time 64 64 4 8 16 Half Time Single Time Static Equilibrium 32 32 32 12 Single Time 48
Transition to Seated Lateral, other side Seated Lateral, other side Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Torso Rotation Torso Rotation Transition to Inverted Supine Reps Tempo Counts 8 16 Half Time Single Time 64 64

Inverted Supine Level: Low to Mid Range LAT Bar Pulley Placement: n/a Exercise Abdominal Crunch Abdominal Crunch Abdominal Crunch Abdominal Crunch with Rotation Abdominal Crunch with Rotation Transition to Hamstring Curl Hamstring Curl Hamstring Curl Transition to Prone Upright Prone Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Pull-up Pull-up Pull-up Reps Tempo Counts 2 4 8 Full Time Half Time Single Time 32 32 32 2 8 Full Time Half Time 32 64 Reps Tempo Counts 8 8 1 8 16 Half Time Single Time Hold Half Time Single Time 64 32 32 64 32
Notes
2nd set Pull-up Pull-up Pull-up - stay at the top Pull-up 4 8 1 8 Half Time Single Time Hold Single Time 32 32 16 32
Transition to Stretching Upright Supine without Cables Cool Down Knee to Chest Hamstring Stretch Piriformis (outside of hip) Stretch Shoulder Stretch Chest Stretch

Notes
Total Gym GRAVITYGroup Strength Fundamentals Introduction

Total Time: 5 minutes
Introduction to Total Gym Incline Training

Tower Glideboard Rails Dynamic Arm Pulley System LAT bars Telescoping squat stand Folding foot holder
Adjusting Total Gym Incline Bodyweight Trainer Components Overview of Body Positions Safety Aspects
Select the correct resistance level Check workout attire/hair Maintain control of glideboard Move in pain-free range of motion Ensure correct body alignment
Instruct participants how to adjust the telescoping squat stand, folding foot holder, LAT bars and pulley system. Have participant set up equipment for the first exercise. Briefly review the basic positioning on the glideboard.
Total Gym Incline Bodyweight Trainer Set Up

Tower Height mid to high Pulley mid inside position Squat stand set at level according to individual biomechanics Glideboard disengaged LAT bars in vertical position Folding foot holder in down position
Instructor Cues
Adjust tower height to an appropriate resistance. Height of squat stand should be determined by femur length of participant. Disengage pulley system. Ensure foot holder is in the down position. Straddle the glideboard and sit at the bottom edge. Lie back on the glideboard, making sure head is fully supported. Place both feet on the squat stand shoulder-width apart.
Tempo
128 beats per minute (BPM)

Workout - Strength Plus

Since each Total Gym incline bodyweight trainer may vary in number of resistance levels offered, level suggestions are based on certain average fitness norms for each exercise. Each individuals specific fitness level should be considered when selecting a level. Raise or lower the level so that completion of the exercise is with good form and desired exertion. Low Range = lower third of tower Mid Range = middle third of tower High Range = top third of tower LAT Bar Pulley Placement refers to PowerTower and GTS models only. Transitions refer to a change of body position and/or equipment adjustments. This is an opportunity for instructors to educate, teach clients how to adjust their own equipment and give a break in the workout.
Start in Upright Supine without the Cables Upright Supine without Cables Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Squat Bilateral Squat Bilateral Squat Bilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Set Up Bilateral Plyometric Squat Bilateral Plyometric Squat Alternating Unilateral Plyometric Squat Transition to Upright Side Lying Side Lying Squat Side Lying Squat Side Lying Squat 2 4 8 Full Time Half Time Single Time Down Half Time Two Pulses, Press Up Half Time Single Time 32 32 32 32 Reps Tempo Counts 2 4 8 2 4 8 2 4 8 1 16 16 Full Time Half Time Single Time Full Time Half Time Single Time Full Time Half Time Single Time Down and Hold Single Time Single Time 32 32 32 32 32 32 32 32 32 8 64 64
Notes
Side Lying Squat 2 Side Lying Squat 8
32
Transition to Upright Side Lying, other side

Notes
Workout - Strength Plus (continued)

Side Lying Squat Side Lying Squat Side Lying Squat 2 4 8 Full Time Half Time Single Time Down Half Time Two Pulses, Press Up Half Time Single Time 32 32 32 32
Side Lying Squat 2 Side Lying Squat 8
32
Transition to Upright Supine without the Cables Toe Out Squat in Bridge Toe Out Squat in Bridge Toe Out Squat in Bridge 2 4 8 Full Time Half Time Single Time 32 32 32
Transition to Upright Supine with Cables Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Lat Pull Down Lat Pull Down Lat Pull Down Arm Pullover Arm Pullover Arm Pullover with Crunch Arm Pullover with Crunch Arm Pullover with Crunch, Legs Up Arm Pullover with Crunch, Legs Up Arm Pullover with Crunch, Leg Variations Arm Pullover with Crunch, Leg Variations arm and legs extended Transition to Triceps Press Triceps Press Alternating Triceps Press Alternating Triceps Press Alternating Triceps Press Transition to Seated Forward 4 8 8 n/a Half Time Single Time 32 32 Reps Tempo Counts 2 4 8 2 4 4 12 4 8 1 1 Full Time Half Time Single Time Full Time Half Time Half Time Hold and Pulse Hold Pulse Hold and Pulse Full Time 32 32 32 32 32 32 32 32 16 16 16
Static Equilibrium, Single Time 16 Static Equilibrium, Fast 16

Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Chest Press Chest Press with variations - center, low, center, high Unilateral Chest Press with variations - center, low, center, high Chest Press Reps Tempo Counts 4 8 16 n/a Half Time Half Time Single Time Static Equilibrium 32 64 64 32
Notes
Transition to Seated/Kneeling Lateral Seated/Kneeling Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Torso Rotation Torso Rotation with Variations in, out, rotate, center Torso Rotation with Variations in, out, rotate, center Chest Fly Biceps Curl Reps Tempo Counts 8 2 4 8 8 Half Time Half Time Single Time Half Time Half Time 64 32 32 64 64
Transition to Seated Lateral, other side Seated/Kneeling Lateral, other side Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Torso Rotation Torso Rotation with Variations in, out, rotate, center Torso Rotation with Variations in, out, rotate, center Chest Fly Biceps Curl Transition to Seated Backward Reps Tempo Counts 8 2 4 8 8 Half Time Half Time Single Time Half Time Half Time 64 32 32 64 64

Notes
Workout - Strength Plus (continued)

Seated Backward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Seated Row Transition to Unilateral Seated Row Unilateral Seated Row Unilateral Seated Row Transition to Unilateral Seated Row Unilateral Seated Row Unilateral Seated Row 4 8 Half Time Single Time 32 32 4 8 Half Time Single Time 32 32 Reps Tempo Counts 4 Half Time 32
Transition to Bilateral High Elbow Row Backward High Elbow Row Transition the Pulleys to low-inside Biceps Curl Alternating Biceps Curl Biceps Curl Biceps Curl Hip Abduction Hip Abduction Hip Abduction Transition to Inverted Supine Inverted Supine Level: Low to Mid Range LAT Bar Pulley Placement: n/a Exercise Crunch Crunch with Rotation Crunch Crunch Hamstring Curl Hamstring Curl Hamstring Curl Transition to Prone Reps Tempo Counts 8 8 8 1 4 2 8 Half Time Half Time Single Time Hold 14 Half Time Up 4, Pulse 3,Down 4 Single Time 64 64 32 16 32 16 32 4 8 8 n/a 2 4 8 Half Time Single Time Static Equilibrium Static Equilibrium, Fast Full Time Half Time Single Time 32 32 16 16 32 32 32 8 Half Time 64

Upright Prone Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Pull-up Reps Tempo Counts 8 Half Time Up, Pulse the Top Half, Go Down Pulse the Bottom Half Single Time 64 64
Notes
Pull-up n/a Pull-up 8
32
Transition to Stretching Upright Supine Cool Down and Stretches Hamstring Low Back and Glutes Medius Piriformis Shoulder Triceps Biceps and Chest Upper Back Chest

Notes
Total Gym GRAVITYGroup Strength Series Strength Plus Introduction

Total Time: 5 minutes
Introduction to Total Gym Incline Training

Tower Glideboard Rails Dynamic Arm Pulley System LAT bars Telescoping squat stand Folding foot holder
Adjusting Total Gym Incline Bodyweight Trainer Components Overview of Body Positions Safety Aspects
Select the correct resistance level Check workout attire/hair Maintain control of glideboard Move in pain free range of motion Ensure correct body alignment
Instruct participants how to adjust the telescoping squat stand, folding foot holder, LAT bars and pulley system. Have participant set up equipment for the first exercise. Briefly review the basic positioning on the glideboard.
Total Gym Incline Bodyweight Trainer Set Up

Tower height mid to high Pulley mid inside position Squat stand set at level according to individual biomechanics Glideboard disengaged LAT bars in vertical position Folding foot holder in down position
Instructor Cues
Adjust tower height to an appropriate resistance. Height of squat stand should be determined by femur length of participant. Disengage pulley system. Ensure foot holder is in the down position. Straddle the glideboard and sit at the bottom edge. Lie back on the glideboard, making sure head is fully supported. Place both feet on the squat stand shoulder-width apart.
Tempo
128 beats per minute (BPM)

Cool Down Routine

Starting Position: Seated Forward. Sit at the bottom of the glideboard with legs placed on the squat stand, shoulder-width apart. Tower Height: Mid to high Pulley: Detached Instructor Cues: Slow and controlled Passive and active range of motion achieved Breathe through stretches Tempo: Slow and controlled Repetitions: One each side
Notes
Stretching Series
1. Piriformis Stretch Cross the ankle of one leg over the knee of the opposite leg. Think of the stretch as making the shape of a 4 with the legs. Slowly allow the glideboard to slide down the rails until there is a stretch along the outside of the gluteal muscles. If there is any gluteal pain, slowly back out of the stretch until only a mild stretch along the hip and gluteal section is felt. 3. Side-Lying Quadriceps Stretch Assume a side-lying position. Pull the top leg back by holding just below the ankle. Repeat for both legs.
4. Lower Back Stretch Sit up with both feet on the squat stand and flex forward at the hips and lower back. Reach forward with arms extended. 2. Hamstring Stretch Lie back on the glideboard. Keep one leg supporting weight with slight knee flexion. Bring the opposite leg with knee bent toward the body, hold this position and then straighten the knee actively.

Notes
5. Seated Deltoids Stretch Cross one arm over and in front of the chest. With shoulders pulled down away from the ears, pull the arm in front of the chest toward the torso using the other arm.
8. Upper Back Stretch Reach forward with arms, allowing the scapulae to abduct and protract.
6. Seated Triceps Stretch Bring the arms overhead, extending through the fingertips. Allow one arm to drop behind the head and down the back, with flexion at the elbow.
9. Calf Stretch Place toes at the bottom of the squat stand, allowing heels to be free of support. Allow glideboard to lower as you move feet into a dorsiflexed position.
7. Gluteal Stretch Lie back on the glideboard with one foot supported on the squat stand. Pull the opposite knee toward the chest while the lumbar spine maintains contact with the glideboard.
10. Hanging Stretch Lie back on glideboard. Reach and grab LAT bars. Remove legs from squat stand. Hang freely.

CREATING A PROFITABLE GRAVITY BUSINESS MODEL
Creating a Profitable GRAVITY Business Model

Creating a Profitable Business Model

Notes
What is Total Gym GRAVITYPersonalTraining ?

GRAVITYPersonalTraining is a compilation of over 100 gravity-based exercises utilizing bodyweight and Total Gym incline bodyweight training to improve the effectiveness and efficiency of private, semi-private and team training sessions. Total Gym pioneered the equipment-based team-training model with the GRAVITYSystem. At the core of the GRAVITYSystem is the ability for an individual trainer or facility to drive revenue and profits by leveraging the versatility of Total Gym equipment. By integrating the four business components that comprise the GRAVITYSystem, trainers and facilities can increase their income opportunities while providing more cost-effective training opportunities for members. The GRAVITYSystem has four main components: 1. Programming Trainers and facilities can utilize programming options to expand training opportunities. 2. Product Total Gym incline bodyweight training is the equipment platform on which all of the other business components are based. Total Gym stands alone in the incline plane resistance equipment category and every trainer in a facility can harness the versatility of Total Gym products. From post-rehab to athletic strength training, Total Gym incline training offers versatility, functionality, and multi-planar and dynamic training opportunities on a portable piece of equipment. 3. Marketing Support GRAVITY Marketing Support is the foundation to introducing, promoting and supporting the GRAVITYSystem and is available to trainers and facilities. It includes flyers, press releases, advertisements and posters for trainers and facilities to promote GRAVITY classes, GRAVITY training sessions and the GRAVITYSystem. Using these marketing tools regularly helps ensure that GRAVITY is a success for both the trainer and the facility. 4. Instructor Education and Training Completing the GRAVITYFoundation Course is just the beginning of a training career with Total Gym. Total Gym provides quality ongoing education for all GRAVITY instructors via TotalGym.com/GRAVITY. With face-toface and DVD supported quarterly training available for all programs, Total Gym supplies consistent updates, new workout routines and programming ideas, along with online extras to certified GRAVITY trainers.
The Business of Personal Training

Personal training is a business that initially grew organically within the fitness industry. From its inception in the 1980s, personal training was synonymous with celebrity culture; from movie stars to pop stars a Personal Fitness Trainer (PFT) was the accessory that every famous person had to have. Thirty years later, with personal training a standard industrybased qualification, personal training has become a widely accepted training method available to the masses. Personal trainers are seen as credible health advocates who play a vital role in assisting and directing millions of people achieve their fitness goals every day. GRAVITYPersonalTraining offers PFTs the opportunity to build, evolve and grow a business in personal training through creative private, semi-private and GRAVITYTeam training. Total Gym incline bodyweight training and GRAVITY programming combined to provide a trainer, facility and client; One unique piece of equipment that accommodates functional, synergistic, free-flowing movement patterns, as well as isolated joint articulations for clients of all ages and fitness levels. A trainer-centric equipment training experience that cannot be replicated . A variety of programs that can be created and developed according to a PFTs professional expertise and knowledge, or with the assistance of TotalGym.com/ GRAVITY. A business model that is specific, measurable, results-oriented and profitable.

Total Gym GRAVITYPersonal Training: Private

Long established as the standard for personal fitness trainers (PFT), one on one private training is the primary model of education in the fitness industry. By definition, a PFT is someone who provides individual, personalized and highly specific training tailored to a clients unique needs. Most clients seek a PFT to provide them with the motivation, guidance and advice, or for their specialized knowledge to help them achieve their training goals. The reasons for engaging a PFT are varied: lack of motivation, particular physiological needs, careful monitoring, or for a specific training goal such as a marathon or preparation for a favorite seasonal activity like skiing. Whatever the reason, clients seek out personal training because PFTs provide a service that a client cannot replicate on their own. Private personal training sessions on Total Gym incline bodyweight trainers provide personal trainers the opportunity to create time-efficient and physiologically effective training programs all on one piece of equipment. With a wide range of exercise options, clients will experience a varied and specific program tailored to their individual needs. Trainers can be assured that regardless of a clients ability, the versatility of Total Gym incline training can be harnessed to provide a biomechanically safe training experience. This assurance directly impacts a trainers ability to generate more revenue from Total Gym GRAVITY programming. Rather than being bound to a single training rate per hour, PFTs utilizing Total Gym can offer a variety of session options and training price points based upon the GRAVITY programs. Total Gym incline bodyweight training can be the foundation for creating a successful personal training business for both in-facility PFTs and facilities. The GRAVITYPersonal Training program design and price is dependant on: Trainer Expertise: the specific skill set and knowledge required to create and monitor the program. Length of the program or number of sessions per week. Length of time per session. Time of Day dependent on whether the session is offered at a peak or non peak time. Type of Program results oriented programs such as weight loss, improved mobility/ joint functionality, hypertrophy, etc.. Private personal training can be sold in a wide variety of ways from single session to multiple session packages. The price will vary based on the industry standard in your facility, location, region and country. Typically personal training sessions can be purchased for a one time session fee or a reduced cost for multiple sessions.
Notes
GRAVITYPersonal Training: Private Sample

One session 4 session package 10 session package Price per session 60.00 50.00 45.00 Length of session 60 minutes 60 minutes 60 minutes Package price n/a 200.00 450.00
Working with GRAVITY programming, the goal is to build on individual personal training sessions and offer creative programs based on the above criteria to grow your business. Below are examples of the types of GRAVITYPersonal Training: Private programs that can be created utilizing Total Gym equipment. These program samples are based upon specific deliverables. There is a start and end date to the program and clients are closely managed and monitored throughout the length of the program with the specific goal or outcome in mind. In this way clients become fully engaged and committed to the program and are highly motivated to achieve their program goals. Upon completion of the program, the

Notes
client and trainer would collaborate in identifying the next step. For example, the client may have completed a 12-Week Weight Loss program and now will move to a Total Body Conditioning program.
GRAVITYPersonalTraining: Private Program Sample

GRAVITY Programs* Total Body Conditioning Mobility Training Muscular Hypertrophy Functional Training Weight Loss Price for Program $300 $720 $1080 $1440 $2160 Price per Session $30 $45 $45 $60 $60 Length of Program 10 weeks 8 weeks 8 weeks 12 weeks 12 weeks Length of Session 30 mins. 45 mins. 45 mins. 60 mins. 60 mins. Sessions per Week 1 2 3 2 3
*Note: Suggested GRAVITY Programs are not products of Total Gym, they are created by knowledgeable GRAVITY PFTs using their knowledge of personal training and the Total Gym products.
GRAVITYPersonalTraining: Semi Private

Total Gym GRAVITY programming provides PFTs a unique and manageable system for semi-private training. For the trainer, it will increase income per session and create a dynamic training environment. The client benefits from a more affordable option for personal training, social interaction and partner motivation. The sessions can be done based on the clients specific goals or set up in a GRAVITY program as shown in the samples for private personal training. The goal of the semi-private training model is to generate more income than the highest rate for a private session.

Clients per Session 1 2 3 Length of Session 60 minutes 60 minutes 60 minutes Cost per Session $60 $45 $35 Total per Session $60 $90 $105
This model demonstrates how moving to semi private training is more affordable for clients while providing a higher ROI (return on investment) for the PFT.
GRAVITY Semi Private Program Sample

Attendees per Session Price per Session
Total Revenue per Program
With the addition of another attendee per session, the sample below shows discounted semi-private sessions.
Session(s) per week 1 2 3 2 3 Length of Program Length of Session 30 min. 45 min. 45 min. 60 min. 60 min. Price for Program $250 $600 $900 $1,200 $1,800
GRAVITY Programs* Total Body Conditioning Mobility Training Muscular Hypertrophy Functional Training Weight Loss
2 2 2 2 2
$50 $75 $75 $100 $100
$500 $1,200 $1,800 $2,400 $3,600
10 weeks 8 weeks 8 weeks 12 weeks 12 weeks

GRAVITYTeam Training
For many experienced PFTs, private training has advantages and disadvantages. Common problems experienced by PFTs in growing their business are the inability to see more clients in a day due to the popularity of specific timeslots and the number of hours available to train in one day. Depending on the location of the facility, some trainers are busy early morning, lunchtime and early evening, leaving large periods of time where training opportunities are limited or non-existent. This means that many PFTs are available on average 12 hours a day yet may only be billing 5-8 hours of private trainer time per day. GRAVITYTeam Training offers PFTs the opportunity to manage their existing client base while introducing new training programs designed to expand their client base and increase the profitability of their training sessions. GRAVITYTeam Training also becomes a practical alternative for clients who may: Want to sample private training as it is generally more affordable. Prefer training within the dynamics of a small group. Like to train with individuals who have the same goals. Would like to train more frequently with a qualified trainer. Want to train with their friends / family / work colleagues / team mates. Clients participating in GRAVITYTeam training benefit from personal attention on equipment dedicated solely for them, while enjoying the dynamic atmosphere of a team environment. GRAVITYTeam Training also benefits you in several ways: Cost-effective Trainer-led and supported Creates great client camaraderie by bringing like-minded clients together Highly motivating Highly profitable
Notes
GRAVITYTeam Training Programs

There are a wide variety of sample programs for GRAVITYTeam Training based on the training focus, facility goals and objectives, the trainers expertise and clients needs. The programming options are endless.
GRAVITYTeam Training Program Sample

Total Revenue per Program Attendees per Session Price per Session Income per Session Length of Session(s) per week 1 x 30 min. weekly 2 x 45 min. weekly 3 x 45 min. weekly 2 x 60 min. weekly 3 x 60 min. weekly
GRAVITYTeam Programs* Total Body Conditioning Mobility Training Muscular Hypertrophy Functional Training Weight Loss
5 5 5 5 5
$250 $640 $960 $1,320 $1,980
$25 $40 $40 $55 $55
$1,250 $3,200 $4,800 $6,600 $9,900
$125 $200 $200 $275 $275
Length of Program 10 8 8 12 12
Price for Program
Notes
Working ON your Business versus Working IN your Business

An important step in creating successful team training is identifying how much time a personal fitness trainer or facility works ON their business rather than working IN the business. Many PFTs and facilities find it challenging to reach their desired potential because the day-to-day activities consume most of their time and attention; everybody is busy DOING what the business DOES rather than managing the GROWTH of the business. Working ON the business requires implementing systems and processes designed to increase current client base and training opportunities, as well as positively impact revenue. Introducing GRAVITYTeam Training into your business model or into a facility requires time and attention dedicated to planning, advertising and implementing. Success comes from focusing on the business of team training, which includes: Ensuring the right trainer is conducting the training Monitoring that training is meeting clients needs Identifying training objectives and measuring the level of achievement Personal fitness trainers and facilities that implement GRAVITYTeam training need to consider the following: Skill sets and areas of expertise. Many PFTs are passionate about specific modalities of training. They may have a skill set geared to certain activities and therefore they could be encouraged and given incentives to create programs utilizing their skill sets. For example: Sports Specific Training, Special Populations, Youth Programs, Seasonal Activities, Special Events, etc. Membership demographics. From a facility perspective, management works with their in-house team to identify specific programs that best suit their membership demographics. Suburban locations may favor programs focusing on demographics such as: Weight Loss, Recreational activities such as Tennis/Golf, Youth, Total Body Strength and Conditioning. City-based facilities may focus on programs that include all the above suggestions while being time-specific and time-efficient. A city-based location may decide to offer team training at peak times only and restrict these sessions to 30 or 45-minute time slots. This will allow a higher volume of clients to participate in training sessions when the facility is at its busiest. Private Personal Training sessions only be available at offpeak times or at peak times for a substantially higher fee. Creating programs. Utilize Signature GRAVITY programs to create a portfolio of team training programs that are synonymous with your facilitys demographics and your PFTs expertise.

Implementing GRAVITYTeam Training

Total Gym incline bodyweight training with GRAVITY programming is the perfect vehicle to platform GRAVITYPersonalTraining due to its exceptional ability to meet the needs of any membership population. TotalGym.com/GRAVITY offers a wide range of team training formats with diverse training objectives, complete with professional marketing materials that are ready to implement at your facility. When implementing GRAVITYTeam training it is important to develop an easy-to-manage launch plan that benefits the membership population, increases sales and revenues (for both PFTs and the facility) and promotes overall success of the business. The GRAVITYSystem provides a turn-key platform to launch profitable GRAVITYTeam training programs. Proven strategies include: Dedicating a GRAVITY coordinator to work ON the business while others are working IN the business. Designing GRAVITYTeam training programs that match your clientele and facility culture. Announcing GRAVITYTeam training with highly visible marketing materials. Having all new members experience an introduction on Total Gym incline bodyweight trainers with a GRAVITY certified personal fitness trainer. Creating an entry level GRAVITYTeam training program for the deconditioned member. Enrolling PFTs to create GRAVITYTeam trainings around their areas of expertise and specialized knowledge bases. Highly promote the skill sets of these trainers. Soliciting testimonial feedback from participants at the completion of the GRAVITYTeam training program to substantiate the effectiveness of the program. Frequent marketing and promotion of GRAVITYTeam training. Developing an incentive package for trainers to reward their efforts in embracing GRAVITYTeam training. Creating a demand by promoting ONE program at a time; when one program is full, introduce another. Incorporating GRAVITYPersonalTraining is a value proposition that will set personal fitness trainers or facilities apart from the competition. Existing testimonials from GRAVITY personal fitness trainers and GRAVITY facility owners consistently speak to affordable results, innovative programming, programming that hits the largest market range and GRAVITY providing a systematic progression of exercises that safely accommodates all fitness levels, shapes and ages. By completing your GRAVITYFoundation Course, and applying what you are learning with what you already know, you will have all the tools to create a profitable business with GRAVITY programming.
Notes

Notes

LAUNCHING GRAVITY
Launching GRAVITY

LAUNCHING GRAVITY
Launching GRAVITY
Notes
When the official launch of GRAVITY sees a fully committed staff behind the process, the opportunities to maximize success become endless. Since a major investment of resources has been made toward the implementation of GRAVITY, a major event around the GRAVITY launch is in order. Active involvement of every member of stafftrainers, sales, management and guest serviceswill ensure the favorable outcome and success of the launch process and the new GRAVITY program. Keep in mind a facilitys business reasons for investing in GRAVITY programming. This will give the launch specificity, keep everyone focused and help to ensure that the objectives of the GRAVITY program are met. The launch is a team effort; each member of staff must know what is expected of them and why.
Countdown to GRAVITY Launch

Week 4-6 Pre-launch Equipment is delivered, assembled and inspected. Total Gym GRAVITY Foundation CourseTM is completed by instructors. Advertising begins in the club promoting the GRAVITY Launch Event, featuring complementary introductory sessions, and prelaunch promotions. New GRAVITY Instructors schedule practice sessions where they deliver the program to each other to gain knowledge and experience with the cueing principles. GRAVITY sessions are then scheduled with staffsales, reception, guest services, procurement, maintenance to get everyone familiar with the program so they can all speak about it from a personal experience. Additionally, this provides newbies for the instructors to practice with the Total Gym incline bodyweight trainers. GRAVITY merchandise and marketing material is displayed, worn and posted throughout the facility. Posters, banners, balloons around the equipment, tee shirts worn by staff, all serve to create the launch excitement building up to the GRAVITY launch event.
Week 3-5 Pre-launch
Week 1-2 Pre-launch
GRAVITY Launch Event Complimentary trial sessions, promotional giveaways, drawings, GRAVITY branding on display, sign-ups on site, to begin the following week. Sessions presented in cascading style, i.e. Two Tuesday/ Thursday six-week sessions, Two Mon/Wed-six week sessions, with more sessions beginning in week two, five, etc. Initial limited schedule ensures that the sessions are full and in demand. Classes begin with fully prepared and practiced instructors, a sales and reception staff that can talk appreciably about the program, and members excited and ready to begin.
Launch Date

LAUNCHING GRAVITY
The Trainers Role

Having completed the GRAVITY Foundation course, new GRAVITY Instructors now have the responsibility to apply their learned practical skills. It is time to schedule trainer practice sessions. Focus these sessions on achieving expertise in three key areas: Product become completely comfortable with the Total Gym incline bodyweight trainer and accessories. Understand the features (tower, LAT bars, rails, adjustable glideboard, folding foot holder, squat stand, and dynamic arm pulley system) of the unit and the benefits these features provide to the client individually and collectively. Become competent with folding and unfolding the unit. Program Design for group training, the focus of each training session is to maximize the efficiency of each workout through minimal transitions. Begin by becoming proficient in the Strength Fundamentals and Strength Plus workouts. With the huge array of exercises available on Total Gym incline bodyweight trainers, personal trainers can begin to explore program design, aligning with the principles of resistance training and selecting exercises specific to the clients goals using the free-flowing functionality provided on Total Gym incline bodyweight trainers. Team Training Management team training combines the best skill sets from Group and Personal Training with the additional responsibility of coaching, therefore ensuring clients receive personal attention within a team environment. Expert management of a team training session incorporates well-chosen visual and verbal cues delivered in a clear and timely manner. This requires practice and familiarity with the equipment. Each of the scheduled GRAVITY practice sessions, allow new GRAVITY Instructors to work together and assess each other on the following: GRAVITY Terminology assisting each other in using the correct terminology when referring to each feature of the Total Gym incline training equipment, body position, exercise selection and safety considerations. This will standardize the vocabulary associated with GRAVITY programming in the facility and will result in clear and concise cues being used at all times. Form and Technique even though the instructor may not physically participate in the GRAVITY session, they should be able to demonstrate exceptional form and technique. This is especially important when working with a Total Gym incline bodyweight trainer, a product that combines a moving glideboard, dynamic arm pulley system, bodyweight and gravitational force as individual components all impacting exercise intensity. Instructors should have knowledge of exercise physiology, be technically proficient in demonstrating and explaining correct joint alignment, movement quality and control through all planes of motion.
Notes

LAUNCHING GRAVITY
Notes
Program Design instructors may be passionate about or have expertise in a particular exercise discipline. GRAVITY programming is the bridge that fuses exercise equipment with trainer knowledge. Since GRAVITY programs will be new to many clients it is vital that clients know what they can expect from the program regardless of who is presenting the session. Trainers will need to work together to create a brand standard within the facility for GRAVITY. Remember that program design should consider the following; Client position maximize client positioning on Total Gym incline bodyweight trainers with well planned exercise selections along with any variations. Transitions take advantage of Total Gym technology by minimizing the number of body position transitions in one session. Exercise selection exercises need to be appropriate to a clients skills and abilities the specific training goals of the group program or individual client session. When offering a full-body workout, avoid overtraining or exhausting one particular muscle group. Progression apply the variables associated with resistance training that can be altered or increased to improve structural and functional adaptations. Allocate two weeks for scheduled rehearsals with the training team only. Throughout this time period the facility will want to be busy promoting the GRAVITY launch. GRAVITY posters ideally will be clearly visible in all areas of the facility. Where possible GRAVITY looping DVDs will be playing on any in-house multi-media and reception team members and all trainers will be wearing GRAVITY T-shirts. Every person in the club, member or employee, will know that GRAVITY is coming. There are a vast amount of marketing materials available freely at TotalGym.com/GRAVITY that can be used to generate excitement, create interest and establish the program brand for the club.
Schedule Complimentary Member and Staff GRAVITY Sessions

With all the anticipation in the facility surrounding GRAVITY, the week or two before the official GRAVITY launch is dedicated to GRAVITY sessions for all staff members and a select client group. These practice teaching sessions should be taught as if they were sessions with actual clients; GRAVITY Instructors should be fully prepared to deliver an authentic training session. These sessions allow new GRAVITY Instructors to experience the reality of training participants with no previous exposure to Total Gym incline training. The practice sessions help resolve any issues that may prevent the smooth running of the sessions post-launch and highlight areas that may need further practice. For best overall results, it is preferred that all staff members attend the practice sessions. When they experience a GRAVITY workout personally, they understand what GRAVITY is and how it works. This increases their competency and builds confidence when speaking to clients about the program. Departmental attendance reinforces the business objectives behind GRAVITY and the turn-key effect it will have on each department. Sales Team understanding the versatility of Total Gym incline bodyweight training ensures that GRAVITY and its applications can be presented to every prospective member regardless of age, exercise history, fitness level, etc. The sales team will want to have an understanding of GRAVITY as an affordable training option, and learn how to present it based on the potential clients goals or fitness level.

LAUNCHING GRAVITY
Reception Team frequently a clients first point of contact is the reception team. Reception staff is instrumental in relaying information and advising members about what is happening in a facility. Members expect the reception team to be knowledgeable about all services provided and will often be influenced by a receptionists personal opinion. Getting the reception team on board with GRAVITY will have huge impact on the programs success. Training Team all personal trainers in the facility need to experience a GRAVITY session even if they do not teach the program. This will ensure understanding and support of the GRAVITY concept and its applications. Exclusion of any training staff population may result in a mixed message about GRAVITY, which can negatively impact the ongoing success of the program. It is vital that the training department is a cohesive team that supports the business direction for the GRAVITY investment. Group X Team these instructors have the most consistent face-to-face time with the largest number of members at any time. Incredibly influential and highly interactive, they are approached regularly regarding personal training opportunities By educating them about GRAVITY, including them in the training and encouraging them to spread the word, they will be a huge asset in generating interest around the launch. Management Team participating in a team training session brings to life the business model adopted by the facility. The session demonstrates how to increase profitability through price specific programming while making training more affordable and retention more achievable. The session also highlights the significance of the trainer and the value they bring to the program. Operations/Procurement often overlooked, the behind the scenes members of staff are essential to the practice sessions. By participating they understand how the equipment works, who in the gym can use it, what GRAVITY programming offers the facility and its clients, how GRAVITY can be marketed, what marketing support is available, how training standards are maintained and most importantly, how to expand the programming into other facilities. Maintenance any individual(s) who are responsible for maintaining equipment in the facility should also experience GRAVITY. Working out on Total Gym incline training has a special feel to it, a smoothness that is free flowing. The maintenance team needs to experience that feeling, see how easy it is to lift and lower the rails, adjust the LAT bars, move the pulley clamps and change the level of the squat stand so that when needed, they can address any maintenance issues and know exactly how the Total Gym incline bodyweight trainers should function and feel.
Notes
The Launch Event

The day or week of the GRAVITY Launch Event will be exciting for everyone. With the focus on creating the biggest impact and a first impression that lasts, the facility should look and feel ready for GRAVITY. Choose an area that is clearly visible to set up the equipment: decorate the area with GRAVITY balloons, GRAVITY posters and GRAVITY banners. All staff and trainers should be wearing GRAVITY gear. Everybody who walks into the facility should become immediately aware that something extraordinary is taking place and experience a heightened sense of expectation. Each GRAVITY session scheduled for the day MUST be full. Attendees and participants will have signed-up for specific classes, with specific instructors in the preceding days and week before the Launch Event. Each session must deliver a comprehensive full-body workout that is energized and dynamic and generates excitement about the program. Remember, the goal is for members to finish the session and sign-up for the GRAVITY programs.

LAUNCHING GRAVITY
Notes
There are a few things necessary to ensure that the Launch Event is successful and can be replicated again to generate interest and revenue from GRAVITY: Sign-up participants BEFORE the event. Set specific times throughout the day and register participants to their chosen time. Every Total Gym unit must have an allocated participant and every session must be full. If the session is not full with members, then use staff to participate in the session. Invite local press and media to the event, and if part of a large chain, invite members of the head office. Take photos throughout the day and display them on storyboards afterward in the facility. Use these photos in any internal newsletter to report on the event. Create an evaluation/testimonial form for participants to complete after each session. Display these on story-boards and post in newsletters. Create start-up GRAVITY packages for members to purchase on the day of the Launch Event. Have predetermined session times planned, when one session is Sold Out, then sell another. Clients commit to a set training session for a set period of time, i.e. Tues/Thurs 7:00 AM - six weeks. Create a story-board in the club specifically dedicated to GRAVITY. On this board display all GRAVITY program descriptions, when the programs are held and how much they cost. Display photos and profiles of the GRAVITY training team. Include testimonials and pictures from GRAVITY clients and each month highlight a GRAVITY success story. The key to creating longevity and profitability with GRAVITY programming is to host regular launches. Manage GRAVITY as a business with proactive, forward thinking and strategy. Planning and implementing a regular launch schedule to promote GRAVITY will: Support the business objectives. Enhance instructors profiles within the facility. Increase training opportunities for instructors and clients. Generate a profitable return on investment for facilities, trainers and clients. Positively impact retention levels.

EXERCISE PROGRAM TEMPLATES
Exercise Program Templates

Exercise Program
Name:
Session Duration: Exercise Level Repetitions LAT Bar Pulley Placement*
Age: Goals:
Health History:
Current Physical Activity:
*LAT Bar Pulley Placement refers to PowerTower and GTS models only.

Exercise Program
Name:
Age: Goals:
Health History:

Exercise Program
Name:
Age: Goals:
Health History:

alphabetical EXERCISE index
Alphabetical Exercise Index

A
Arm Pullover.................................... 113 Assisted Crunch.............................. 107
I
Internal Shoulder Rotation................. 76 Inverted Biceps Curl........................ 125 Inverted Front Raise......................... 122 Inverted Lateral Shoulder Raise....... 121 Inverted Pike/Tuck........................... 149 Inverted Plank.................................. 148 Inverted Push-up............................. 151 Inverted Scrunch............................. 153
P
Pike................................................. 135 Plank .............................................. 133 Plyometric Squat............................. 104 Prone Biceps Curl............................ 142 Prone Reverse Fly with Back Extension................................ 141 Pull-up............................................. 139 Pullover Crunch............................... 109 Push-up.......................................... 136
B
Bent Leg Incline Crunch.................. 127 Biceps Curl........................................ 87 Biceps Curl with Extended Shoulders.......................... 64
C
Cable Abdominal Crunch................. 110 Cardio Pull....................................... 102 Chest Fly........................................... 60 Chest Press....................................... 58 Cross Body Shoulder Raise............. 123 Cross Body Shoulder Raise with Back Extension.................................. 98
K
Knee Extension with Leg Pulley....... 144
R
Reverse Fly........................................ 85 Row.................................................. 84
L
Lat Pull Down.................................. 111 Lateral Biceps Curl............................ 74 Lateral Shoulder Press....................... 71 Lateral Triceps Extension................... 75 Lumbar Extension.............................. 96 Lunge - Facing Forward................... 166 Lunge - Facing Lateral..................... 165 Lunge - Facing Tower...................... 164 Lying Leg Lift................................... 108
S
Scrunch (Jack Knife)........................ 143 Shoulder Adduction......................... 112 Shoulder Extension............................ 86 Shoulder Shrug............................... 124 Side Lying Squat............................. 159 Side Plank....................................... 158 Single Arm Chest Fly......................... 72 Sprint Start...................................... 137 Squat.............................................. 103 Surfer Lat Pull.................................... 97 Swimmer......................................... 140
E
External Shoulder Rotation with Abduction.......................................... 89
F
Forearm Curl..................................... 90 Front Raise........................................ 62
O
Overhead Press............................... 152 Overhead Press with Cables.............. 63 Overhead Triceps Press..................... 65
H
Hamstring Curl................................ 128 Hamstring Curl with Trunk Flexion.... 126 Heel Raise....................................... 105 Hip Abduction................................... 91 Hip Adduction with Leg Pulley System........................... 160 Hip Extension with Leg Pulley System.................... 106 Horizontal Shoulder Abduction.......... 73
T
Torso Rotation................................... 70 Triceps Dip with Dip Bars................. 114 Triceps Kickback............................... 88 Triceps Press Down......................... 115
U
Upright Row.................................... 120

ANATOMICAL EXERCISE INDEX
Anatomical Exercise Index

Abdominals
Assisted Crunch.............................. 107 Bent Leg Incline Crunch.................. 127 Cable Abdominal Crunch................. 110 Cross Body Shoulder Raise............. 123 Pullover Crunch............................... 109 Torso Rotation................................... 70
Back
Arm Pullover.................................... 113 Cross Body Shoulder Raise with Back Extension.................................. 98 Lat Pull Down.................................. 111 Lumbar Extension.............................. 96 Prone Reverse Fly with Back Extension................................ 141 Pull-up............................................. 139 Reverse Fly........................................ 85 Shoulder Adduction......................... 112 Swimmer......................................... 140 Row.................................................. 84
Legs
Hamstring Curl................................ 128 Heel Raise....................................... 105 Hip Abduction................................... 91 Hip Adduction with Leg Pulley System............................................ 160 Hip Extension with Leg Pulley System............................................ 106 Knee Extension with Leg Pulley System............................................ 144 Lunge - Facing Forward................... 166 Lunge - Facing Lateral..................... 165 Lunge - Facing Tower...................... 164 Plyometric Squat............................. 104 Side Lying Squat............................. 159 Sprint Start...................................... 137 Squat.............................................. 103
Arms
Biceps Curl........................................ 87 Biceps Curl with Extended Shoulders.......................................... 64 Forearm Curl..................................... 90 Inverted Biceps Curl........................ 125 Lateral Biceps Curl............................ 74 Lateral Triceps Extension................... 75 Overhead Triceps Press..................... 65 Prone Biceps Curl............................ 142 Push-up.......................................... 136 Triceps Dip with Dip Bars................. 114 Triceps Kickback............................... 88 Triceps Press Down......................... 115
Chest
Chest Fly........................................... 60 Chest Press....................................... 58 Inverted Push-up............................. 151 Single Arm Chest Fly......................... 72
Shoulders
External Shoulder Rotation with Abduction.......................................... 89 Front Raise........................................ 62 Horizontal Shoulder Abduction.......... 73 Internal Shoulder Rotation................. 76 Inverted Front Raise......................... 122 Inverted Lateral Shoulder Raise....... 121 Lateral Shoulder Press....................... 71 Overhead Press............................... 152 Overhead Press with Cables.............. 63 Shoulder Extension............................ 86 Shoulder Shrug............................... 124 Upright Row.................................... 120
Compound
Cardio Pull....................................... 102 Hamstring Curl with Trunk Flexion.... 126 Inverted Pike/Tuck........................... 149 Inverted Plank.................................. 148 Inverted Scrunch............................. 153 Lying Leg Lift................................... 108 Pike................................................. 135 Plank .............................................. 133 Scrunch (Jack Knife)........................ 143 Side Plank....................................... 158 Surfer Lat Pull.................................... 97

BIBLIOGRAPHY
Bibliography
1. ACSMs Resource Manual for Guidelines for Exercise Testing and Prescription. 8th ed. Baltimore, MD: Lippincott Williams and Wilkins, 2010. Print. 2. Ebben, W.P., Jensen, R.L. Strength training for women: Debunking myths that block opportunity. The Physician and Sports Medicine. VOL 26 - NO. 5, 1998. 3. Frankel, Victor Hirsch, and Margareta Nordin. Basic Biomechanics of the Musculoskeletal System. Philadelphia [u.a.: Lippincott Williams and Wilkins, 2008. Print. 4. Hamill, J., and Knutzen, K. Biomechanical basis of human movement. pp. 78-79, 1995 5. Hass, CJ., Garzarella L., de Hoyos, D. Pollock, M.L. Single versus multiple sets in long-term recreational weightlifters. Med Sci Sports Exerc. Jan; 32(1):235-42, 2000 6. Huijing, P.A.Mechanical muscle models. In strength and power in sport. Edited by P. Komi. Boston, Blackwell Scientific Publications. pp. 130-150, 1992. 7. Kapandji, IA. The Physiology of the joints, vol. 3I. Churchill-Livingston, New York. Wood, P. 1979. Applied anatomy and physiology of the vertebral column. Phys. Therapy, p. 59:248, 1974. 8. Kendall, Florence Peterson, and Florence Peterson Kendall. Muscles: Testing and Function with Posture and Pain. Baltimore, MD: Lippincott Williams and Wilkins, 2005. Print. 9. Liebenson, Craig. Rehabilitation of the Spine: a Practitioners Manual. Philadelphia: Lippincott Williams and Wilkins, 2007. Print. 10. McArdle WD, Katch F, Katch V. Exercise physiology: Energy, nutrition and human performance. 4th Ed. Baltimore: Williams and Wilkins, 1996 11. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Elsevier, 2009. Print. 12. Netter, Frank H. The Ciba Collection of Medical Illustrations. Summit, NJ: Ciba-Geigy, 1983. Print. 13. Norkin, C. and Levangie, P. Joint structure and function: A comprehensive analysis. FA Davis, Philadelphia, 1983 14. McGill, Stuart. Low Back Disorders: Evidence-based Prevention and Rehabilitation. Champaign, IL: Human Kinetics, 2007. Print. 15. Progression Models in Resistance Training for Healthy Adults. Review. Medicine and Science in Sports and Exercise 441.3 (2009): 687-708. Print. 16. Richardson, Carolyn, Paul W. Hodges, Julie Hides, and Carolyn Richardson. Therapeutic Exercise for Lumbopelvic Stabilization: a Motor Control Approach for the Treatment and Prevention of Low Back Pain. Edinburgh: Churchill Livingstone, 2004. Print. 17. Sahrmann, Shirley. Diagnosis and Treatment of Movement Impairment Syndromes. St. Louis: Mosby, 2002. Print. 18. Starkey, D.B., Welsh, M.A., Pollock, M.L., et al., Equivalent improvements strength following high-intensity, low and high volume training. Medicine and Science in Sports and Exercise, 26(5): S116, 1994. 19. T, Voelkerding, Cipriani D, Nelson D, and Armstrong A. A Closer Look at Squatting Exercises: Standing vs. Inclined. Physical Therapy Products Sept. 1994: 69-72. Web. 20. Westcott, W., Strength Fitness: Fourth Edition. Dubuque, IA: Brown and Benchmark, 1995. 21. Whalen, RT., Carter, DR., and Steele, CR. 1998. Influence of physical activity on the regulation of bone density, Journal of Biomechanics. 21:825-837. 22. Neumann DA (2002). Shoulder complex. In Neumann DA: Kinesiology of the Musculoskeletal System: Foundations for Physical Rehabilitation. Philadelphia: Mosby. Chapter 5, pp. 91-132 23. Craig J et al. (2001). Biomechanics of the shoulder. In Nordin M & Frankel VH: Basic Biomechanics of the Musculoskeletal System. Philadelphia: Lippincott Williams & Wilkins. Chapter 12, pp. 318-339

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SECOND EDITION

Total Gym GRAVITY Foundation Course

2 Total Gym GRAVITY Foundation Course, Second Edition

A Foreword from Tom and Joy Campanaro

Our Marks of Integrity

Total Gym GRAVITY Foundation Course, Second Edition 3

4 Total Gym GRAVITY Foundation Course, Second Edition

Total GYM GRAVITY SYSTEM

Total Gym GRAVITYSystem

Total Gym GRAVITY Foundation Course, Second Edition 5

Total GYM GRAVITY SYSTEM

The Total Gym GRAVITYSystem

What are the GRAVITYSystem Programs?

6 Total Gym GRAVITY Foundation Course, Second Edition

Total GYM GRAVITY SYSTEM

Total Gym GRAVITY Foundation Course, Second Edition 7

Total GYM GRAVITY SYSTEM

Why Total Gym Incline Bodyweight Training?

Adaptable Bodyweight Training Using Incline Plane Resistance

Additional Benefits of Total Gym Incline Bodyweight Training

Specifications and Features of Incline Bodyweight Trainers

8 Total Gym GRAVITY Foundation Course, Second Edition

Total GYM GRAVITY SYSTEM

Total Gym GTS Parts Identifier

Tower Cap Tower Incline Scale

Dynamic Arm Pulley System

LAT Bar Pulley Locator Clamp

Squat Stand Handle Telescoping Squat Stand Adjustable Glideboard

Folding Foot Holder

Transport Handle Pulley Storage Ring

(see inset 2b)

LAT Bar Lowering Pull Pin

(see inset 3c)

Total Gym GRAVITY Foundation Course, Second Edition 9

Total GYM GRAVITY SYSTEM

Total Gym Incline Bodyweight Trainer

Folding and Unfolding

SportTM - Stow the handles on the arms as shown below.

5. Lower the rails to lowest position F.

10 Total Gym GRAVITY Foundation Course, Second Edition

Total GYM GRAVITY SYSTEM

8. Push the glideboard and tower together until it stands vertically.

Push Rail Base Here with Foot

Total Gym GRAVITY Foundation Course, Second Edition 11

Total GYM GRAVITY SYSTEM

Squat Fold Pull Pin

12 Total Gym GRAVITY Foundation Course, Second Edition

Total GYM GRAVITY SYSTEM

Total Gym Incline Bodyweight Trainer

Folding Foot Holder Installation

equipment to promote optimal spinal positioning for any client.

Adjusting the glideboard

Upper Bar Pin

Press Up or Rotate Here when Lowering

Total Gym GRAVITY Foundation Course, Second Edition 13

Total GYM GRAVITY SYSTEM

(GTS and PowerTower only) Pull-up Position

Pulley Locator Clamps Rail Incline

Raising the incline of the rails: Sport or GTS

Cable and Pulley Use Position

Lower the incline of the rails: Sport or GTS

Changing the Pulley Clamp Position

14 Total Gym GRAVITY Foundation Course, Second Edition