Arm Circles - CAPITAL SPORTS Pilato Manual De Instrucciones

Heel Pulses
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Position yourself on Glide Board as in Heels exercise. Push back slightly until knees are bent approx 90
degrees. Tightening thighs & buttocks, press back and forth in small pulsing movements.
Plies
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie on Glide board with head on headrest, arms by your sides. With knees bent, place the balls of your
feet on the Footrest bar, toes curled over the top and heels together so that feet form a „V". Squeezing
your inner thighs together, push against footrest, straightening your knees. Pause at the end of the mo-
vement and slowly return to the resting position.

Arm Circles

Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs and lower legs
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, front, back & inner thighs, calves
Beginner
low
no cords or 1
5 circles in one direction and 5 in the other direction.
2-3 Sets (or until tired)
arms, shoulders, upper back & abdominals
Advanced
middle or high
1,2,3 and 4
Advanced
middle or high
1,2,3 and 4
Advanced
low
1,2 and/or 3
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