CAPITAL SPORTS Pilato Manual De Instrucciones página 43

Seated Row
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Straddle the Glide board sitting with back towards the footrest and feet on the floor. Grasp a hand strap
in each hand with palms facing towards each other. Keeping your back straight, bend your elbows and
bring hands towards your waist keeping them approximately a shoulder-width apart and arms close to
your body. Hold for a count and then slowly reverse the movement.
Seated Upright Row
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Sit on footrest end of Glide board facing the headrest with knees bent and feet on the Glide board. Grasp
a hand strap in each hand with palms facing downwards. Keeping your back straight pull your hands
back towards your chest, lifting elbows out to the side and keeping hands approximately shoulder-width
apart. Hold for a count at the top of the motion and then slowly reverse the movement back to the
starting position.
Beginner
middle
1 and/or 2
12-20 (or until tired)
upper back, upper arms and back of shoulders
Beginner
middle
1 and/or 2
12-20 (or until tired)
back, front of upper arms, abs and back of shoulders.
Advanced
high
1,2,3 and/or 4
Advanced
high
1,2,3 and/or 4
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