CAPITAL SPORTS Pilato Manual De Instrucciones página 32

Lie on Glide Board as for Arches. Keeping your legs together, press back until knees are bent approx.
90 degrees. Hold this position; tighten buttocks and thighs and press back and forth in small pulsing
movements.
Heel Press
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie on Glide Board with head on headrest and heels against the Footrest Bar. Keeping your legs to-
gether and toes pointing upward slowly extend your legs until they are straight - Do not lock your knees.
Tighten your thighs & buttocks as you perform the movement. Pause at the end of the movement and
then slowly return to the start position.
32
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs and lower legs
Advanced
middle or high
1,2,3 and 4