CAPITAL SPORTS Pilato Manual De Instrucciones página 34

Lie on the Glide Board with head on the headrest and feet on the footrest. Grasp the hand straps with
palms facing towards the footrest and raise arms straight up above the shoulders. Make large circles
with your arms by moving them down to your sides, away from your body and back to the starting
position. Try and keep the glide board still while you are performing this exercise by not pressing with
legs & feet against footrest.
The Hundreds
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie on the Glide Board with head on headrest and feet on footrest, legs together, toes pointing upward.
Grasp the hand straps with palms forward. Exhale at the same time pressing arms down by your sides
until they are parallel to the Glide Board, while lifting your head & shoulders off the Glide Board in a
„crunch" motion. The Glide board will move back and feet will lift of the footrest. Hold the position and
slowly straighten out legs. Hold for a count of five inhales & exhales. Then slowly reverse the movements
back to the start position by raising your arms, lowering head & shoulders and bringing feet back to
rest on footrest.
34
Beginner
low
1 and/or 2
10 sets or until tired
arms & abdominals
Advanced
low
1,2,3 and/or 4