2 . total gym incline bodyweight trainer exercise chart

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