2 . total gym incline bodyweight trainer exercise chart
TRANSCRIPT
PUll-UPVariations: Bilateral, Unilateral, Plyometric
CABLE DETACHEDFROM GLIDEBOARD
CABLE ATTACHEDTO GLIDEBOARD
CABLE ATTACHEDTO GLIDEBOARD
CABLE ATTACHEDTO GLIDEBOARD
EXERCISING ON TOTAL GYM® BY BODY POSITIONExercises can be performed on Total Gym Incline Bodyweight Trainers in a variety of body positions. This chart is set up to maximize exercises in each body position so you can get a full body workout in a short time period.
NOTE: To increase resistance, raise the rails. To decrease resistance, lower the rails.
For customer inquiries call1.858.586.6080
Visit TotalGym.com/exercises for more.
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PowerTower® GTS® SportTM
SAFEGUARDS & GUIDELINESTo get the best experience possible when using Total Gym, always observe basic safety precautions including the following:
•OperateTotalGymonsolid,level surfaces only.
•Checkforwearonallpartsincluding cable and pulleys before each use.
•Alwayscontroltherollingmotionoftheglideboard when getting on and off.
•Tiebacklonghairtoavoidcatchingitin the rollers.
•DonotoperateTotalGymifitisnotcompletely assembled or has been damaged in any way.
GETTING ON/OFF WARNING: Controltheglideboardatalltimes,particularlywhengettingonoroff.Donotexceed650lbs.(295kg)ofweightbearingonTotal Gym.
Alwaysimmobilizetheglideboardbyanchoring as described below. When possible, always sit up and put your feet on the ground outside the rails first.
ANCHORINGA. UPRIGHT SUPINENOTE: Detachcablesystemfromglideboard.
STEP 1. Straddle the glideboard facing the squat stand.
STEP 2. Reach down and grab the base of the glideboard.
STEP 3. Slide the glideboard up, and then sit at the very bottom of the board.
STEP 4. Place feet on the squat stand and lay backwardwithyourheadontheglideboard.
B. UPRIGHT SUPINE (WITH CABLES) NOTE: Attachcablesystemtoglideboard.
STEP 1. Grasp both handles in one hand facing away from the tower and pull the glideboarduptherailsbywalkingawayfromthe tower.
STEP 2.Straddletheglideboardwithbacktowards tower and separate handles. Place hands fist down on glideboard for added stability.
STEP 3. Sit at the bottom of the glideboard.
STEP 4.Laybackwardwithyourheadontheglideboard.
C. SEATED FORWARDNOTE: Attachcablesystemtoglideboard.
STEP 1. Grasp both handles in one hand facing away from the tower.
STEP 2. Straddle the glideboard facing the squat stand and separate handles. Place hands fist down on glideboard for added stability.
STEP 3. Sit at the top of the glideboard.
D. SEATED LATERAL NOTE: Attachcablesystemtoglideboard.
STEP 1. Grasp single handle while facing sideways. Place hand fist down on glideboard for added stability.
STEP 2. Sit at top of glideboard sideways.
E. SEATED OR KNEELING BACKWARD & INVERTED SUPINENOTE: Attachcablesystemtoglideboard.
STEP 1. Grasp a handle in each hand facing towards the tower. Place hands fist down at the top of the glideboard for added stability.
STEP 2.Forkneelingbackward,placekneesbehind your fists as you face the tower. For seatedbackward,straddleglideboardandsit down behind your fists on glideboard. For invertedsupine,laybackwithyourheadonthe glideboard.
CABLE ATTACHEDTO GLIDEBOARD1. UPRIGHT SUPINE*
SqUatVariations: Bilateral, Unilateral
CABLE DETACHEDFROM GLIDEBOARD 3. SEATED FORWARD*2. UPRIGHT SUPINE*
PlYOMEtRIC SqUatVariations: Bilateral, Unilateral
HEEl RaISEVariations: Bilateral, Unilateral
*SeeANCHORINGsectionA(onleftcolumn)forhintsonanchoringinthisposition.
CHESt PRESSVariations: Bilateral, Unilateral, Static Equilibrium
CHESt FlYVariations: Bilateral, Unilateral, Static Equilibrium
FRONt RaISEVariations: Bilateral, Unilateral, Static Equilibrium
OVERHEaD PRESSVariations: Bilateral, Unilateral, Static Equilibrium
*SeeANCHORINGsectionC(onleftcolumn)forhintsonanchoringinthisposition.
lat PUll DOWNVariations: Bilateral, Unilateral, Static Equilibrium, Leg Lift
PUllOVER CRUNCHVariations: Bilateral, Unilateral, Rotation, Leg Lift
SHOUlDER aDDUCtIONVariations: Bilateral, Unilateral, Leg Lift
tRICEPS PRESS DOWNVariations: Bilateral, Unilateral, Static Equilibrium
*SeeANCHORINGsectionB(onleftcolumn)forhintsonanchoringinthisposition.
7. UPRIGHT PRONE*
PIKE
CABLE DETACHEDFROM GLIDEBOARD SPECIALTY EXERCISES*
SPRINt StaRtVariations: Unilateral, Plyometric
SWIMMERVariations: Static Equilibrium
*Remove squat stand assembly for these exercises.
OVERHEaD PRESSVariations: Bilateral, Unilateral, PlyometricRequiredAccessory:PressBar
SCRUNCHVariations:Oblique,JackKnifeRequiredAccessory:SCRUNCH
HIP EXtENSIONRequiredAccessory:LegPulleySystem
*Requires accessories. Listed with each exercise.
CABLE ATTACHEDTO GLIDEBOARD4. SEATED LATERAL*
tORSO ROtatIONVariations:Kneeling,StraightArms,BentArms
6. INVERTED SUPINE* 5. SEATED OR KNEELING BACKWARD*
latERal SHOUlDER PRESSVariations:Kneeling,HighKneeling
latERal tRICEPS EXtENSIONVariations:Kneeling,HighKneeling
*SeeANCHORINGsectionD(onleftcolumn)forhintsonanchoringinthisposition.
UPRIGHt ROWVariations: Bilateral, Unilateral, Static Equilibrium, Leg Lift
latERal SHOUlDER RaISEVariations: Bilateral, Unilateral, Leg Lift
BICEPS CURlVariations: Bilateral, Unilateral, Static Equilibrium, Leg Lift
*SeeANCHORINGsectionE(onleftcolumn)forhintsonanchoringinthisposition.
ROWVariations: Bilateral, Unilateral, Static Equilibrium, Kneeling
REVERSE FlYVariations:Bilateral,Unilateral,Rotation,Kneeling
BICEPS CURlVariations: Bilateral, Unilateral, Static Equilibrium, Kneeling
SURFER lat PUllVariations:Bilateral,HighKneeling
*SeeANCHORINGsectionE(onleftcolumn)forhintsonanchoringinthisposition.
© 2012 Total Gym Commercial LLC / 55105-01
aSSIStED CRUNCHVariations:ObliqueTwist, ElbowtoOppositeKnee
SINGlE aRM CHESt FlYVariations:Kneeling,StraightArm,BentArm
FRONt RaISEVariations: Bilateral, Unilateral, Static Equilibrium
tRICEP DIP WItH DIP BaRSVariations: Leg Lift RequiredAccessory:DipBars
CABLE ATTACHEDTO GLIDEBOARD
CABLE DETACHEDFROM GLIDEBOARD
CABLE DETACHEDFROM GLIDEBOARD
CABLE DETACHEDFROM GLIDEBOARD
CABLE ATTACHEDTO GLIDEBOARD