U.S. patent application number 14/132494 was filed with the patent office on 2014-07-10 for method of using an exercise device having an adjustable incline.
This patent application is currently assigned to Total Gym Global Corporation. The applicant listed for this patent is Total Gym Global Corporation. Invention is credited to Joy L. Campanaro, Thomas J. Campanaro, Dan McCutcheon, Douglas Dale McMurray.
Application Number | 20140194260 14/132494 |
Document ID | / |
Family ID | 51061388 |
Filed Date | 2014-07-10 |
United States Patent
Application |
20140194260 |
Kind Code |
A1 |
Campanaro; Thomas J. ; et
al. |
July 10, 2014 |
Method of Using an Exercise Device Having an Adjustable Incline
Abstract
An exercise device includes a vertical support member or tower;
an adjustable incline having a first end and a second end, the
first end of the adjustable incline adjustably supported by, and
vertically movable with respect to, the vertical support member for
adjusting the incline of the adjustable incline; a user support
platform movably attached to the adjustable incline; first and
second pulleys coupled to the adjustable incline; one or more
cables extendable through first and second pulleys and coupled to
the user support platform for movement of the support platform
along the adjustable incline through cable movement; and a
non-motorized lift assist mechanism coupled to the adjustable
incline and configured to impart a force on the adjustable incline
to assist a user in adjusting the incline of the adjustable
incline. A selected sequence of exercises is performed by a user in
two or more different exercise positions engaging the adjustable
incline.
Inventors: |
Campanaro; Thomas J.;
(Rancho Santa Fe, CA) ; Campanaro; Joy L.; (Rancho
Santa Fe, CA) ; McCutcheon; Dan; (San Diego, CA)
; McMurray; Douglas Dale; (San Diego, CA) |
|
Applicant: |
Name |
City |
State |
Country |
Type |
Total Gym Global Corporation |
San Diego |
CA |
US |
|
|
Assignee: |
Total Gym Global
Corporation
San Diego
CA
|
Family ID: |
51061388 |
Appl. No.: |
14/132494 |
Filed: |
December 18, 2013 |
Related U.S. Patent Documents
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Application
Number |
Filing Date |
Patent Number |
|
|
61748973 |
Jan 4, 2013 |
|
|
|
Current U.S.
Class: |
482/131 |
Current CPC
Class: |
A63B 23/03508 20130101;
A63B 21/00069 20130101; A63B 23/0488 20130101; A63B 21/4045
20151001; A63B 22/0089 20130101; A63B 23/03533 20130101; A63B
23/0482 20130101; A63B 23/03575 20130101; A63B 2214/00 20200801;
A63B 21/4043 20151001; A63B 23/1236 20130101; A63B 22/0023
20130101; A63B 2210/50 20130101; A63B 23/0355 20130101; A63B
23/0405 20130101; A63B 23/1263 20130101; A63B 21/0628 20151001;
A63B 21/0622 20151001; A63B 23/0494 20130101; A63B 23/1254
20130101; A63B 21/068 20130101 |
Class at
Publication: |
482/131 |
International
Class: |
A63B 21/068 20060101
A63B021/068 |
Claims
1. A method of performing a predetermined sequence of different
exercises in two or more different exercise positions on an
adjustable inclinable exercise device including a vertical tower,
an adjustable incline having a first end and a second end and
adjustably supported at the first end by the vertical tower for
adjusting the incline of the adjustable incline, and a user support
platform for engagement by the user movably attached to the
adjustable incline and configured for movement along the incline,
comprising: selecting a predetermined exercise sequence from a
plurality of predetermined exercise sequences; a user positioning
the adjustable incline of the adjustably inclinable exercise device
at a selected inclination based on a selected exercise resistance
level; the user engaging the user support platform movable along
the adjustable incline in a selected first body position of the
selected exercise sequence and performing a selected sequence of at
least two different exercises in the selected first body position
according to the selected exercise sequence; and the user moving
their body according to selected transitions from the first body
position to engage the user support platform in successive
different body positions and performing at least one different
exercise in each different body position until the selected,
predetermined exercise sequence is complete; wherein the body
positions on the adjustable incline are selected from the group
consisting of upright supine, seated forward, seated backward,
seated lateral, inverted supine, upright prone, upright side lying,
kneeling lateral, kneeling backward, inverted prone, and base
standing positions.
2. The method of claim 1, wherein the transition from the first
body position to a second body position in the exercise sequence is
between supine and seated positions on the user support platform,
and at least some of the exercises include moving the user support
platform along the adjustable incline.
3. The method of claim 1, wherein at least one predetermined
exercise sequence includes transitions from upright prone or supine
positions to seated positions and from seated positions to upright
prone or supine positions.
4. The method of claim 1, wherein at least one predetermined
exercise sequence includes a transition from a seated forward to a
seated backward position.
5. The method of claim 1, wherein at least one predetermined
exercise sequence includes a transition between seated and kneeling
positions.
6. The method of claim 1, wherein at least one predetermined
exercise sequence includes a transition from a seated to an
inverted supine position.
7. The method of claim 1, wherein at least one predetermined
exercise sequence includes a transition from an inverted supine to
an upright prone or supine position.
8. The method of claim 1, wherein at least one predetermined
exercise sequence includes a transition from a base stand position
to a kneeling position.
9. The method of claim 1, wherein the first exercise position is an
upright supine position and the first exercise sequence comprises
squat exercises in which the user engages a foot stand to push the
user support platform along the incline and arm exercises in which
the user engages handles secured via a cable and pulley mechanism
to an upper end of the user support platform.
10. The method of claim 9, wherein the exercise sequence in the
upright supine position comprises squat exercises, arm pullover
exercises in which the user support platform is pulled up the
incline, and triceps press exercises in which the user support
platform is lowered down the incline.
11. The method of claim 9, wherein the exercise sequence in the
upright supine position comprises squat exercises, LAT pulldown
exercises, arm pullover exercises, arm pullover with crunch
exercises, and triceps press exercises.
12. The method of claim 9, further comprising a user moving their
body into a second exercise position engaging the user support
platform in a seated forward position following the first exercise
position a seated forward position and the user performing a series
of exercises in the second exercise position comprising chest press
and unilateral chest press exercises.
13. The method of claim 9, further comprising the user moving their
body into a third body position according to a predetermined third
transition of the selected exercise sequence after completion of
exercises in the second exercise position, and performing a
selected series of exercises in the third body position.
14. The method of claim 13, wherein the third body position is a
seated backward position or a seated or kneeling lateral
position.
15. The method of claim 14, wherein the third body position is a
seated backward position and the selected series of exercises in
the third body position comprises rowing and biceps curl
exercises.
16. The method of claim 14, wherein the third body position is a
seated or kneeling lateral position on one side followed by a
seated or kneeling lateral position on the opposite side, and the
selected series of exercises in the third body position comprises
torso rotation, chest fly, and biceps curl exercises on each
side.
17. The method of claim 1, further comprising selecting the
predetermined sequence of different exercises and body position
transitions from one of the following five tables: TABLE-US-00006
TABLE 1 Transition Body Position Exercise sequence Cables Start
Upright supine Bilateral squat, unilateral Without squat, toe out
squat cables None Upright supine LAT pull down, arm With cables
pullover, arm pullover with crunch, triceps press. Move to seated
Seated forward Chest press, unilateral With cables forward chest
press, chest stretch. Move to seated Seated Seated row, unilateral
With cables backward backward seated row, biceps curl, unilateral
biceps curl. Move to seated Seated lateral Torso rotation With
cables lateral, 1.sup.st side Move to seated Seated lateral Torso
rotation With cables lateral, 2.sup.nd side Move to Inverted
Abdominal crunch, With cables inverted Supine Abdominal crunch with
supine rotation, hamstring curl Move to Upright prone Pull-up With
cables upright prone Move to Upright Supine Stretching/Cool down
Without upright cables supine
TABLE-US-00007 TABLE 2 With or without Transition Body Position
Exercise sequence cables Start Upright supine Bilateral squat,
Without cables unilateral squat, toe out squat, bilateral
plyometric squat, unilateral plyometric squat Move to upright side
Upright side Side lying squat Without cables lying, first side
lying Move to upright side Upright side Side lying squat Without
cables lying, second side lying Move to upright Upright supine Toe
out squat in bridge Without cables supine No position change
Upright supine LAT pull down, arm With cables pullover, arm
pullover with crunch and multiple leg variations, triceps press,
alternating triceps press Move to seated Seated forward Chest
press, chest press With cables forward with center, low, center,
high variations, chest press. Transition to Seated or Torso
rotation, torso With cables seated/kneeling kneeling lateral
rotation with variations, lateral, first side chest fly, biceps
curl Transition to Seated or Torso rotation, torso With cables
seated/kneeling kneeling lateral rotation with variations, lateral,
second side chest fly, biceps curl Move to seated Seated Seated
row, unilateral With cables backward backward seated row, high
elbow row, biceps curl, alternating biceps curl, biceps curl, hip
abduction. Move to inverted Inverted supine Crunch without and With
cables supine with rotation, hamstring curl Move to upright Upright
prone Pull up With cables prone Move to upright Upright supine
Stretch, cool down supine
TABLE-US-00008 TABLE 3 With or without Transition Body Position
Exercise sequence cables Start Upright supine Bilateral squat,
Without unilateral squat, bridge cables squat No position Upright
supine LAT pull down, arm With cables change pullover, arm pullover
with crunch, triceps press. Move to seated Seated forward Chest
press. With cables forward Move to seated Seated Seated row,
unilateral With cables backward backward seated row Move to seated
Seated lateral Seated torso rotation With cables lateral (first
side) (first side) Move to seated Seated Seated biceps curl, hip
With cables backward backward abduction Move to seated Seated
lateral Seated torso rotation With cables lateral (second side)
(second side) Move to inverted Inverted supine Hamstring curl, bent
With cables supine leg incline crunch Move to upright Upright prone
Pull up With cables prone Stretch, cool down
TABLE-US-00009 TABLE 4 Body Transition Position Exercise sequence
Cables Start Base stand Lunges facing tower, Without facing
forward, facing cables lateral. Move to kneeling Kneeling Torso
rotation With cables lateral, first side. lateral Move to kneeling
Kneeling Torso rotation With cables lateral, second side. lateral
Move to kneeling Kneeling Kneeling high elbow row With cables
backward backward Move to kneeling Kneeling Inverted tuck, single
leg With cables inverted inverted inverted tuck Move to kneeling
Kneeling Horizontal shoulder With cables lateral lateral abduction,
torso rotation with angle variations Move to seated Seated Static
equilibrium chest With cables forward forward press Move to prone
Prone Push up With cables Move to upright Upright Bridge squat With
cables supine Supine Move to squatting Squatting Skiing With cables
Stretching/Cool down Without cables
TABLE-US-00010 TABLE 5 Transition Body Position Exercise sequence
Cables Start Upright supine Bilateral squat, unilateral Without
squat, bilateral heel raise, cables unilateral heel raise, toes out
squat, plyometric skiing. Move to seated Seated Seated row, biceps
curl, With cables backward backward reverse fly, seated shoulder
extension Cardio routine Move to Upright prone Pull-up With cables
upright prone Move to Inverted supine Hamstring curl, bent leg With
cables inverted supine incline crunch Cardio routine Move to seated
Seated forward Chest press, static chest With cables forward press.
Move to seated Seated lateral Torso rotation With cables lateral,
1.sup.st side Move to seated Seated lateral Torso rotation With
cables lateral, 2.sup.nd side Move to seated Seated lateral
Horizontal shoulder With cables lateral, 1.sup.st side abduction
Move to seated Seated lateral Horizontal shoulder With cables
lateral, 2.sup.nd side abduction Cardio routine Move to Upright
Supine Pullover crunch, triceps With cables upright supine press
down, cross body pullover crunch Upright Supine Stretching/Cool
down Without cables
the user positioning their body on the user support platform in the
first body position from the selected table, performing the first
exercise series from the selected table, moving their body between
the selected sequence of body positions in the selected table at
each transition following the first exercise series and performing
the selected series of exercises in each new body position
following the respective transitions before moving to the next body
position until the selected sequence of body positions and
exercises in the selected table is completed.
18. The method of claim 1, wherein the exercise device includes one
or more cables extendable through first and second pulleys and
releasably coupled to the user support platform for movement of the
support platform along the adjustable incline through cable
movement, and at least one transition further comprising the user
coupling or uncoupling the cables from the user support platform
prior to engagement of the user support platform in the next body
position.
19. The method of claim 1, wherein at least one of the
predetermined exercise sequences further comprise exercises using
accessories attached to the adjustable incline device, and at least
one transition further comprises the user attaching a selected
accessory to the adjustable incline device, the accessories being
selected from the group consisting of at least a press bar, a toe
bar, retractable dip bars, a grip pull-up bar, a squat handle bar,
a weight bar, and a foot stand.
Description
FIELD OF THE INVENTION
[0001] The present invention relates, in general, to an exercise
device and a method of using the same. More particularly, the
present invention relates to an exercise device and method wherein
the exerciser exerts muscle force against an adjustable portion of
the exerciser's own body weight, and other methods described
herein.
BACKGROUND OF THE INVENTION
[0002] Personal body weight training and group body weight training
classes are becoming increasingly more popular for improving health
and fitness.
[0003] Exercise devices are known in which a user, positioned on a
support platform, propels that support platform up an inclined
ramp. One way by which the platform may be propelled is by pulling
a cable connected to the support platform through a variety of
pulleys positioned on the exercise device. By changing positions on
the platform and by changing the method by which the platform is
propelled, a user can exercise multiple muscle groups. Another way
of using the platform is to detach the platform from the cables
with the exerciser using body strength to push the platform up the
incline while performing same types of exercise.
[0004] While early versions of these devices did not allow for easy
storage, later designs were proposed that allowed for some type of
disassembly in the design. Even the later designs do not, however,
provide complete foldability of the exercise unit. The designs
include some separate elements which must be disengaged to allow
for foldability of the device. Thus, these designs cannot be folded
and stored as a unit. Moreover, the designs are not easily
converted from the folded stored state to an unfolded state for
use.
[0005] Another problem with early versions of these devices is that
they did not allow for a wide variety of different types of muscle
exercises, especially multiple muscle exercises for each specific
muscle group.
[0006] In view of the foregoing, there is a need for an inclined
ramp exercise device which is easily foldable to a size which
allows for easy storage, is easily unfolded into a useable state,
and which allows for exercising multiple muscle groups and multiple
exercises for each muscle group.
[0007] There is also a need for multiple exercises, sequences of
exercises, instruction, and education related to an inclined ramp
exercise device.
SUMMARY OF THE INVENTION
[0008] An aspect of the invention involves an exercise system and
method of using a collapsible exercise device to perform sequences
of selected different exercises. The method includes providing an
exercise device having a vertical member and an adjustable incline
having a first end and a second end, the first end of the
adjustable incline pivotally coupled to, adjustably supported by,
and vertically movable with respect to, the vertical support member
for adjusting the incline of the adjustable incline, a user support
platform movably attached to the adjustable incline, and a user
performing a predetermined sequence of different resistance
training exercises on the user support platform in a predetermined
sequence of different body positions. In one aspect, the
predetermined sequence of resistance training exercises and body
positions is designed for speed and ease of body position
transitions between exercises, and also minimizing or reducing
transitions to provide more time for performing exercises on the
adjustable incline.
[0009] Different accessories may be secured to the adjustable
incline for performing various resistance training exercises. A
folding squat platform may be pivotally and removably connected to
the second end of the adjustable incline for performing some
exercises. A squat stand may be provided for telescoping removable
engagement with the folding squat platform. A push-up or pull-up
bar is removably connectable to the second end of the adjustable
incline for performing some exercises. A padded foot support may be
removably connected to the second end of the adjustable incline. A
dip bar assembly may be connected to the adjustable incline, the
dip bar assembly including a pair of dip bars movable between at
least a retracted, out-of-the way position, and a non-retracted,
ready-for-use position. A foot support assembly is pivotally
connected to the adjustable incline, and the foot support assembly
is pivotable between at least a retracted, out-of-the way position,
and a non-retracted, ready-for-use position. A weight bar may be
attached to the user support platform for adding standard weight
plates in order to achieve greater exercise resistance.
[0010] In one embodiment, the vertical support member includes a
vertical support tower including a tower level track therein, the
tower level tracks including multiple vertically spaced hooks, and
the first end of the adjustable incline is pivotally connected to,
and adjustably supported by the hooks of the tower level track. The
vertical support member includes an automatic lift mechanism
including a driving mechanism, upper and lower pulley assemblies,
at least one of which is driven by the driving mechanism, and
opposite vertical chains carried by the pulley, the adjustable
incline is coupled to the opposite vertical chains, and positioning
the first end of the adjustable incline at a desired height
includes moving the first end of the adjustable incline up and down
with the automatic lift mechanism. The collapsible exercise device
is used for personal training. The collapsible exercise device may
be used for group training, Pilates training, and rehabilitation.
Positioning the first end of the adjustable incline at a desired
height includes positioning the first end of the adjustable incline
at a desired height level in accordance with a resistance chart
indicating the effective weight for various height levels and
bodyweights.
[0011] Implementations of the aspect of the invention described
immediately above include one or more of the following. The
vertical support member includes a base, and the exercise device
includes a strut coupling the base to the adjustable incline, and
the lift assist mechanism couples the strut to the adjustable
incline and is configured to impart a force on the adjustable
incline to assist a user in adjusting the incline of the adjustable
incline. The lift assist mechanism couples the strut to the
adjustable incline at a location between where the strut is coupled
to the adjustable incline and the vertical support member, and the
lift assist mechanism is configured to push upward and toward the
vertical support member on the adjustable incline to assist a user
in adjusting the incline of the adjustable incline. The adjustable
incline includes a lower end adjacent the ground, the lift assist
mechanism couples the strut to the adjustable incline at a location
between where the strut is coupled to the adjustable incline and
the lower end of the adjustable incline, and the lift assist
mechanism is configured to pull downward and toward the vertical
support member on the adjustable incline to assist a user in
adjusting the incline of the adjustable incline. The vertical
support member includes the lift assist mechanism incorporated
therein. The lift assist mechanism includes a spring. The lift
assist mechanism includes a gas spring. The lift assist mechanism
includes a push-type gas spring. The lift assist mechanism includes
a pull-type gas spring. The lift assist mechanism includes one or
more coil springs. The one or more cables include a single cable
with opposite ends, and further including handles each connected to
the opposite ends of the single cable. The exercise device is
collapsible. The non-motorized lift assist mechanism includes one
or more non-motorized lift assist mechanisms. The first end of the
adjustable incline is adjustably supported by the vertical support
member using one or more of hooks, notches, slots, holes, pins,
bars or the like. The vertical support member does not include
hooks, notches, slots, or holes, and the first end of the
adjustable incline includes a clamping mechanism that clamps onto
the vertical support member of the vertical support member for
adjustably supporting the first end of the adjustable incline by
the vertical support member. The clamping mechanism(s) secure to
vertical support member(s) by friction and/or a clamping force.
BRIEF DESCRIPTION OF THE DRAWINGS
[0012] The accompanying drawings, which are incorporated in and
constitute a part of the specification, illustrate embodiments of
the invention and, together with the description, serve to explain
the objects, advantages, and principles of the invention. In the
drawings,
[0013] FIG. 1 is a front perspective view of an embodiment of an
exercise device;
[0014] FIG. 2 is a side perspective view of the exercise device
shown in FIG. 1;
[0015] FIG. 3 is a front perspective view of the exercise device of
FIGS. 1 and 2, with the glide board or user support platform raised
at an angle to the slide rails;
[0016] FIG. 4 is a side perspective view of the collapsible
inclinable exercise device of FIG. 3 with the glide board adjusted
into the same raised position
[0017] FIG. 5 is a side elevation view of the exercise device shown
in FIG. 1 to 4 with the incline adjusted to a substantially
horizontal orientation;
[0018] FIG. 6 is a side elevation view of the device shown in FIG.
1 to 5 in a partially collapsed condition;
[0019] FIG. 7 is a side elevation view similar to FIG. 5 but
illustrating a substantially collapsed condition;
[0020] FIG. 8A to 8I are perspective views of various accessories
for the exercise device of FIGS. 1 to 7 which may be used for
performance of different exercises;
[0021] FIG. 9 is a perspective view of another embodiment of an
adjustable incline exercise device;
[0022] FIG. 10 is a side elevation view of the adjustable incline
exercise device of FIG. 9;
[0023] FIG. 11 is a side elevation view illustrating the exercise
device of FIGS. 9 and 10 in a partially collapsed condition;
[0024] FIG. 12 is a rear perspective view of the exercise device
shown in FIG. 9 to 11 in a folded state.
[0025] FIG. 13 is a perspective view of an embodiment of exercise
device similar to the embodiments of the exercise devices shown in
FIGS. 1-12 and including an automatic lift mechanism for
automatically setting the height and angle of the rails and user
support platform.
[0026] FIG. 14 is a perspective view of an embodiment of the
internal construction of the tower illustrated in the exercise
device of FIG. 14.
[0027] FIG. 15 is a perspective view of an embodiment of an
automatic lift mechanism of the exercise device of FIG. 14.
[0028] FIG. 16 is an exemplary resistance chart of resistance
against degree of incline of the adjustable incline for the
exercise device illustrated in FIGS. 9-12.
[0029] FIG. 17 is an exemplary resistance chart similar to FIG. 16
but with resistance as a percentage of bodyweight.
[0030] FIG. 18 is an exemplary resistance chart of resistance
against degree of incline for the exercise device illustrated in
FIGS. 1 to 7.
[0031] FIG. 19 is an exemplary resistance chart similar to FIG. 18
but with resistance as a percentage of bodyweight.
[0032] FIG. 20 illustrates a seated forward body position for
performing a first selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0033] FIG. 21 illustrates a seated lateral body position for
performing a second selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0034] FIG. 22 illustrates a kneeling lateral body position for
performing a third selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0035] FIG. 23 illustrates a seated backward body position for
performing a fourth selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0036] FIG. 24 illustrates a kneeling backward body position for
performing a fifth selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0037] FIG. 25 illustrates an upright supine body position for
performing a sixth selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0038] FIG. 25A illustrates a modified upright supine position when
using a leg pulley system;
[0039] FIG. 25B illustrates a modified upright supine bridge
position;
[0040] FIG. 26 illustrates an inverted supine body position for
performing a seventh selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0041] FIG. 27 illustrates an upright prone body position for
performing an eighth selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0042] FIG. 27A illustrates an alternative upright prone starting
position with a leg pulley system;
[0043] FIG. 28 illustrates an inverted prone body position for
performing a ninth selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0044] FIG. 29 illustrates an upright side lying body position for
performing a tenth selection of resistance training exercises on
the exercise device of FIGS. 1 to 7;
[0045] FIG. 29A illustrates a start position for a hip adduction
exercise using a leg pulley system;
[0046] FIG. 29B illustrates an end position for the hip adduction
exercise;
[0047] FIG. 30 illustrates a base stand body position for
performing an eleventh selection of resistance training exercises
on the exercise device of FIGS. 1 to 7;
[0048] FIG. 31 is a flow diagram illustrating an example of one
sequence of exercises using the exercise device of FIG. 5.1 to
7;
[0049] FIG. 32 illustrates a flow diagram similar to FIG. 31 but
with a modified exercise sequence;
[0050] FIG. 33 is an exemplary chart with guidelines for improving
strength using the exercise device;
[0051] FIG. 34 is an exemplary chart with guidelines for a more
advanced strength improving exercises routine using the exercise
device;
[0052] FIG. 35 is an exemplary chart with guidelines for improving
balance using the exercise device;
[0053] FIG. 36 is an exemplary chart with guidelines for a strength
and endurance device; and
[0054] FIG. 37 is an exemplary chart with guidelines for
cardio-resistance training using the exercise device.
DETAILED DESCRIPTION OF PREFERRED EMBODIMENTS
[0055] Certain embodiments as disclosed herein provide for a
functional body weight exercise method and system for performing
resistance training exercises on an exercise device having an
adjustable incline.
[0056] After reading this description it will become apparent to
one skilled in the art how to implement the invention in various
alternative embodiments and alternative applications. However,
although various embodiments of the present invention will be
described herein, it is understood that these embodiments are
presented by way of example only, and not limitation. As such, this
detailed description of various alternative embodiments should not
be construed to limit the scope or breadth of the present
invention.
[0057] FIGS. 1 to 15 illustrate different embodiments of adjustable
incline exercise devices and accessories for use with the exercise
devices, which may be used in embodiments of the functional body
weight exercise method and system described below in connection
with FIGS. 16 to 37. The adjustable incline exercise devices in one
embodiment are Total Gym Incline Bodyweight Trainers manufactured
and sold by Total Gym of San Diego, Calif., and are also described
in U.S. Pat. Nos. 7,270,628, 7,503,880, 7,766,801, and 8,323,151,
and U.S. Pat. App. Pub. No. 2012/0053028, the contents of each of
which are incorporated herein by reference.
[0058] FIG. 1 to 7 illustrate a first inclinable exercise device
100 which includes tower 120 with a carriage 130 vertically
slidable along the tower 120. Pivotally connected rails 140, 150
are pivotally secured to carriage 130 at the upper end of rails
150. A user support platform or glideboard 210 with rollers (not
shown) rolls along rails 140, 150.
[0059] Bottom rails 140 are pivotally coupled to top rails 150 at
pivot(s)/hinge(s) A. Top rails 150 are pivotally connected to
carriage 130 at pivot(s)/hinge(s) B. A plyo strut 160 is pivotally
connected at one end to a base 170 at pivot(s)/hinge(s) C and is
pivotally connected at an opposite end to bottom rail 140 at
pivot(s)/hinge(s) D.
[0060] A lift-assist mechanism 180 is pivotally connected at one
end to the plyo strut 160 at pivot(s)/hinge(s) 190 and is pivotally
connected at an opposite end to the top rails 150 at
pivot(s)/hinge(s) 200. In the embodiment shown, the lift-assist
mechanism 180 includes two push-type gas spring/struts 244 between
the plyo strut 160 and the upper rail 150. The gas struts attach at
angles to prevent pinch point(s) and to balance the load
symmetrically. The combined force of the gas struts performs two
separate functions: 1) level change lift assist, and/or 2) fold
lift assist. The push-type gas spring provides an upward angled
force towards the pivot(s)/hinge(s) 200, reducing the upward force
and work required by a user when raising the height and increasing
the angle of the top rails 150 relative to the ground and when
folding/collapsing the inclinable exercise device (see FIGS. 6 and
7). This upward force imparted by the lift-assist mechanism 180
also makes it easier to lower the height and reduce the angle of
the top rails 150 because it reduces the lifting work required of
the user.
[0061] The carriage 130 is coupled to pulley arms 220B. Pulleys 230
are adjustably attached to pulley arms 220B via pulley locator
clamps 231. A connector extends through the pulleys 230 and
connects to the user support platform 210. The connector may be of
any suitable well-known type, but is preferably a cable with
handles at each end. The cable extends through the pulleys 230
positioned on the pulley arms 220B and loops through a third pulley
attached to the user support platform 210. The third pulley is
positioned along the lateral centerline of the user support
platform. This position allows for unilateral (i.e. one arm),
bilateral (i.e., two arm) and static equilibrium (i.e. holding the
user support platform 210 suspended by keeping a constant force on
each handle) use. The cable is of sufficient length to extend
through the pulleys 230 and allow the exerciser to grasp one or
both of the handles while the exerciser is on the user support
platform 210 and the user support platform 210 is at rest. In an
alternate embodiment, the connector is two separate cables
extending through the pulleys 230 with each cable fixedly attached
to the user support platform 210.
[0062] The pulley locator clamps may be positioned on the inner or
outer upright position of each pulley arm 220B, depending on the
type of exercise, e.g., high, a mid to high position, a middle
position, a low to mid position (as seen in FIG. 1) and a low
position, on the inner or outer position of pulley arms 220B, as
described below in connection with various different exercises
which can be performed on the device 100.
[0063] As shown in FIGS. 1-4, the collapsible inclinable exercise
device 100 includes tower cap 232, fold bar 234, pulley attach bars
550, incline scale 236, cable handles 238, tower foot 240, foot
holder 242, gas struts 244, squat stand 246, squat handle, squat
adjust lever 250, squat forks 252, rail base 254, rail foot 256,
removal pull pin 258, squat fold pull pin 260, index pin plate 262,
glideboard "D" ring 264, rail fold latch/arm/lever 400, rail lock
350, transport wheels 268, tower lift-lock lever 270, center pulley
storage ring 272, rail incline release lever 274, foot holder
removal pull pin 276, foot holder lowering lever 278, incline
up/down switch 280, LED 282, remote control cable handlebars 284,
glideboard frame 286, tilt adjust lever 288, and safety key.
[0064] The user support platform or glideboard 210 may be a
standard or non-adjustable glideboard or may be an adjustable
glideboard movable between a position flat against the incline
rails 140, 150 as seen in FIGS. 1 and 2 and a selected inclined
position as illustrated in FIGS. 3 and 4, using tilt adjust lever
288. This allows the user to adapt the glideboard to promote better
spinal positioning during an exercise.
[0065] With reference to FIGS. 2-6, the collapsing mechanism 110
includes the pivot(s)/hinge(s) A, B, C, D located at strategic
locations on the inclinable exercise device so as to facilitate
collapsing and deployment of the inclinable exercise device while
preventing the tower 120 from accidentally toppling over during
collapsing, deployment, and/or use. In FIGS. 5-7, lines identified
as Link 1 L1 (or top rail 150/Link 1 L1), Link 2 L2 (or bottom rail
140/Link 2 L2), Link 3 L3 (or plyo strut 160/Link 3 L3), and Link 4
L4 (or tower 120/Link 4 L4) are shown between pivot(s)/hinge(s) A,
B, C, D. These lines are shown to assist the reader in
understanding the invention and do not represent any structural
elements. The inclinable exercise device is indicated herein as
having a four-bar linkage between top rail 150/Link 1 L1, bottom
rail 140/Link 2 L2, plyo strut 160/Link 3 L3, and tower 120/Link 4
L4. It should be noted that the lift-assist mechanism 180 is not
shown in FIGS. 5 to 7 in order to assist the reader in
understanding the collapsing mechanism.
[0066] Pivot(s)/hinge(s) A allows the top rails 150 and the bottom
rails 140 to pivot relative to each other, which is important when
collapsing/folding the rails 140, 150 together for storage of the
inclinable exercise device 100. Pivot(s)/hinge(s) B allows the top
rails 150 to pivot relative to the carriage 130, which is important
when adjusting the height of the carriage 130/incline of the rails
140, 150. Pivot(s)/hinge(s) C is positioned relative to the base
and relative to carriage 130 and rails 140, 150 so that the tower
120 is always structurally supported (e.g., to prevent the tower
120 from accidentally falling over during collapsing and deployment
of the inclinable exercise device 100). For example, as shown in
FIG. 5, even when the carriage 130 is at its lowest position
relative to the tower 120, pivot(s)/hinge(s) B are above
pivot(s)/hinge(s) C, which are at the base 170. Because the lateral
movement of the tower 120 is restricted at two vertically spaced
points, one at the base 170, one vertically spaced above the base
170, the tower 120 may lean slightly away from vertical, but is
prevented from toppling over. Pivot(s)/hinge(s) D is positioned
relative to the pivot(s)/hinge(s) A so that the lift-assist
mechanism 180 can provide folding assistance when
folding/collapsing the rails 140, 150 and the inclinable exercise
device 100.
[0067] With reference to FIG. 2, the lift-assist mechanism 180
(e.g., gas strut) is attached between the plyo strut 160 and the
top rail 150. When raising the carriage 130 and the angle of the
rails 140, 150 to adjust the incline of the rails 140, 150, the
carriage 130 slides along the tower 120. The top rails 150 and the
bottom rails 140 act together as a single link. The tower 120
anchors the lower pivot point C of the plyo strut 160. The force of
the strut 180 acts strongly to rotate Link 2 L2/bottom rail and
Link 1 L1/top rail about pivot(s)/hinge(s) D to provide lift
assistance, reducing the upward force and work required by a user
when raising the height and increasing the angle of the top rails
150 relative to the ground.
[0068] When folding the inclinable exercise device with the
carriage 130 lowered to its lowest vertical position, the tower 120
and the carriage 130 remain relatively stationary, anchoring the
lower end of the plyo strut 160. The force of the lift-assist
mechanism 180 acts roughly along the top rail 150/Link 1 L1. This
causes the lower rail 140/Link 2 L2 to rotate around
pivot(s)/hinge(s) D, the top pivot of the plyo strut 160/Link 3 L3.
This mode of force is referred to herein as fold, folding, or
collapsing assistance.
[0069] With reference to FIG. 4, when the rails 140, 150 are at the
lowest angle possible, the top rail 150/Link 1 L1 and the bottom
rail 140/Link 2 L2 are in toggle (i.e., they are in line and can
exert maximum force from one to another). The tower 120 is a
sliding link (Link 4 L4), which is mostly vertical. Since there is
vertical separation between pivot(s)/hinge(s) B and C, even when
the rails 140, 150 are at the lowest angle possible, the tower 120
is supported so it will not fall down.
[0070] FIGS. 8A to 8I illustrate some accessories which may be used
with the exercise device 100 for performing certain exercises. FIG.
8A illustrates an optional closed chain platform attachment 10.
FIG. 8B illustrates an optional press bar 12 for selective
attachment to the lower rail for performing press exercises. FIG.
8C illustrates an optional standing platform or foot stand 14 which
creates an extension of glideboard 210 for lunges and other trunk
exercises. FIG. 8D illustrates a telescoping toe bar 15 which may
be used for footwork and other upper and lower body exercises.
FIGS. 8E and 8F illustrate retractable dip bars 16 in a stored
position and raised position, respectively. When raised, dip bars
16 may be used for triceps exercises. FIG. 8G illustrates a weight
bar 18 which may be attached to the glideboard 210 to allow
standard weight plates to be added for greater exercise resistance.
FIG. 8H illustrates a pull-up bar 20 attached to the upper slide
rails 150 which provides wide, narrow and hammer grip positions.
FIG. 8I illustrates an additional platform or SCRUNCH.RTM.
accessory 22 which may be added in order to perform additional
abdominal exercises. Platform 22 has handles 22A and pad or padding
22B.
[0071] FIGS. 9 to 12 illustrate a modified collapsible exercise
device 30 constructed in accordance with an embodiment. The
collapsible exercise device 30 is shown in an unfolded state in
FIGS. 9 and 10, a partially folded state in FIG. 11, and a fully
collapsed and folded state in FIG. 12. Collapsible exercise device
30 includes a vertical support member or tower 32 having a base 34
and a tower housing 35. The tower housing 35 extends upward from
the intermediate base section of the base 34. The tower housing 35
includes front and rear faces and opposite symmetric sides 38. The
sides 38 include tower level tracks 39 with multiple tower level
hooks 40 evenly vertically spaced along the tracks 39.
[0072] Slide bars 42 extend inwardly from proximal ends of a pair
of upper rails 44. The inwardly extending slide bars 42 may be slid
up or down in the tower level tracks 39 and set in corresponding
tower level hooks 40 to a desired height. The slide bars 42 may be
removable from the upper rails 44. A pair of lower rails 45 is
pivotally connected to the upper rails 44 at rail pivot points 46.
A strut 48 is pivotally connected to the base 34 at pivot pin 50
and is also pivotally connected to the rail at pivot points 46. The
strut 48 includes an upper strut post 54 matingly received within a
lower strut post 55. The strut posts may be locked with respect to
each other with a spring-loaded pull pin 56 and lateral holes in
the upper strut post 54.
[0073] In an alternate embodiment, one end of the strut 48 may be
pivotally connected to the upper pivot bar 52, while the other end
includes a support platform that rests on a floor.
[0074] A user support platform or glideboard 60 is slidably
attached to the rails 44, 45 through a support frame and rollers
(not shown) on the support frame. The platform may include a
support pad. A bumper (not shown) may be positioned on the lower
rails 45 to prevent the user support platform 60 from rolling all
the way down the lower rails 45.
[0075] A folding squat platform 62 at the lower end of the inclined
rails includes opposite parallel rails 64 joined by perpendicularly
extending cross rail 65, and squat pad 63 secured across rails 64.
Curved portions 66 of the rails 64 are joined by cross rail 66, and
rails 64 and the cross rail 66 are supported by a generally
cylindrical cross member 68. The cross member 68 extends
perpendicularly between the distal ends of the lower rails 45,
joining the lower rails. Ends of the cross member 68 extend
laterally beyond the distal ends of lower rails 45 and may carry
rollers or wheels for rolling this part of the exercise device 30
along the floor.
[0076] The folding squat platform 62 may be removed from the distal
ends of the lower rails 45 by pulling the pull pins 69 out of the
pin holes and removing the folding squat platform 62 from the lower
rails. A telescoping toe bar accessory such as accessory 15 of FIG.
8D, a standing platform 14 as illustrated in FIG. 8C, modified pad
10 as illustrated in FIG. 8A, or press bar 12 of FIG. 8B may be
attached to the ends of side rails 45 of the exercise device 30 or
the side rails 140 of exercise device 100 of FIGS. 1 to 7 in the
same manner as the telescoping squat stand 62 or 248.
[0077] A folding foot platform 700 may positioned in an unretracted
or unfolded state or a retracted and folded state between upper
slide rails 44, as illustrated in FIGS. 9 to 11. Cylindrical toe
cushions 750 and heel cushions 780 cover T-shaped end portions of a
receiving member of platform 700. Folding, combination
pulley-support and pull-up bars 830 are mounted on opposite sides
38 of the upright housing 35 and are pivotally connected to the
proximal ends of the respective upper rails 44. For normal use, the
bars 830 may be moved to the position shown in FIG. 1 and locked
into place using a pull pin. For performing different exercises,
the bars may be rotated into different orientations. FIG. 12
illustrates bars 830 moved into a position parallel with rails 44
when the exercise device is collapsed. Pulleys 940 are slidably
attached to the bars 830. Each pulley 940 includes a collar 950 and
a spring-loaded pull pin 960. An exerciser may move each pulley 940
to a desired position on the bar 830 by pulling on the pull pin
960, sliding the pulley 940 via the collar 950 to a desired
position on the bar 830, and releasing the pull pin 960 to lock the
pulley 940 in place on the bar 830. It should be noted, the pulley
940 may be slid onto sections or elbows other than the inner
tubular section to which it is attached in FIG. 9.
[0078] A connector extends through the pulleys 940 and connects to
the user support platform 60. The connector may be of any suitable
well-known type, but shown by way of example in FIGS. 9 to 12 is a
cable 970. The cable 970 includes handles 980 (connected via links
990) at each end and extends through the pulleys 940 positioned on
the combination pulley-support and pull-up bars 830 and loops
through a third pulley 1000 attached to the user support platform
60. The third pulley 1000 is positioned along the lateral
centerline of the user support platform 60. This position allows
for unilateral (i.e. one arm), bilateral (i.e., two arm) and static
equilibrium (i.e. holding the user support platform 60 suspended by
keeping a constant force on each handle 980) use.
[0079] The cable 970 should preferably be of sufficient length to
extend through the pulleys 940 and allow the exerciser to grasp one
or both of the handles 980 while the exerciser is on the user
support platform 60 and the user support platform 60 is at
rest.
[0080] In an alternate embodiment, the connector may be two
separate cables extending through the pulleys 940 with each cable
fixedly attached to the user support platform, as in the first
embodiment.
[0081] In some examples of exercises using either exercise device
100 of FIGS. 1 to 7 or exercise device 30 of FIGS. 9 to 12, the
exerciser positions himself or herself on the user support platform
and grasps one or both of the handles. The exerciser then draws one
or both of the handles toward the exerciser and by doing so
transports the user support platform up along the lower rails and
upper rails. In other exercises, the platform is lowered down the
rail. Other exercises may not use the cables and handles.
[0082] By varying the height of the proximal ends 220 of the upper
rails 230 on the vertical support tower 110, the angle .theta.
(shown in FIG. 10) may be adjusted. The adjustment of this angle
.theta. alters the percentage of the exerciser's weight which the
exerciser's muscles are moving. This allows for adjustment of the
intensity of the exerciser's workout. Weight bars 18 as illustrated
in FIG. 8G may be added to the user support platform of either
exercise device so that weight plates (not shown) may be positioned
on the weight bars, thus adding to the weight propelled by the
exerciser's muscles.
[0083] The exerciser may vary the position of the pulleys 940 on
the combination pulley-support and pull-up bars 830 in the manner
described above. For example, the pulleys 940 may be raised or
lowered on the inner tubular sections 870 so that the handles 980
and pulling motion are at a more comfortable orientation or to work
different muscle groups. The pulleys 940 may be moved to the outer
tubular sections 860 (or other sections) for a wider grip and
motion of the handles 980 or to work different muscle groups.
[0084] An exerciser may also vary the resistance while working
upper body muscles by positioning him or herself on the user
support platform 210 or 60 with the exerciser's feet on the squat
stand 246, 62 or floor. The legs and lower body then provide
assistance in moving the user support platform, lessening the load
on the upper body muscles. The exerciser may also use the squat
stand to perform squat exercise for the lower body muscles.
[0085] In an alternate embodiment, an exerciser may lie on the user
support platform 210, 60 with the exerciser's feet positioned in
the foot platform. By bending the exerciser's legs, the exerciser
draws the user support platform up along the rails. The exerciser
may also perform sit ups on the user support platform by securing
his or her legs in the foot platform. In a further exercise
example, the squat stand 246, 62 may be replaced with the press bar
accessory 12 and the exerciser may lie on the user support platform
and use the press bar accessory 12 to perform a military press or
similar exercise.
[0086] In another embodiment, the exerciser may lie on the user
support platform 210, 60, grip the handles of the dip bar accessory
20, and perform dips, exercising the arms and chest.
[0087] With reference to FIGS. 13 to 15, an alternative embodiment
of an exercise device 1100 will now be described. The exercise
device 1100 is similar to the exercise devices shown and described
above with respect to FIGS. 1-12, except the exercise device 1100
includes an automatic lift mechanism 1110 (FIG. 15) to set the
height and angle of the slide rails 140, 150 or 44, 46 and user
support platform 210 or 60. This eliminates the need for a user to
manually set the height and angle of the rails 44, 46 and user
support platform 60 as in the previous embodiment. The exercise
device 1100 includes a tower 1120 with a tower housing 1130
extending from an intermediate base section 1140 of a base 1150.
The tower housing 1130 includes a front vertical face 1160, a rear
vertical face 1170, and opposite symmetric sides 1180. The sides
1180 include elongated vertical tracks 1190. Slide bars 1210 extend
inwardly from proximal ends of the upper rails 44. The inwardly
extending slide bars 1210 are coupled to chains 1230 (FIG. 15) of
the automatic lift mechanism 1110 through couplers 1240.
[0088] With reference to FIG. 14, an inner frame assembly 1250 of
the tower 1120 is shown. The inner frame assembly 1250 includes the
sides 1180 extending from the base 1150 and a horizontal cross
support 1260 spanning the distance between the sides 1180 at a top
of the frame assembly 1250. Near a bottom of the frame assembly,
between the sides 1180, a driving mechanism 1270 (e.g. motor with
attached power cord) of the automatic lift mechanism 1110 is
disposed.
[0089] With reference to FIG. 15, the automatic lift mechanism 1110
includes opposite chains 1230, an upper pulley assembly 1280, and
driving mechanism 1270, which includes lower pulleys 1290 and
shafts 1300. The upper pulley assembly 1280 includes opposite
pulleys 1310 and shaft 1320. In use, after the driving mechanism
1270 is plugged into a wall outlet, the automatic lift mechanism
1110 is actuated to raise or lower the height and angle of the
rails 44, 45 and user support platform 60. This may be accomplished
with a three-way toggle switch that may be set to an up or raise
position for causing the driving mechanism 1270 to rotate in one
direction to increase the height and angle of the rails and user
support platform, may be set to an down or lower position for
causing the driving mechanism 1270 to rotate in an opposite
direction to decrease the height and angle of the rails and user
support platform, and may be set to a third neutral position where
the driving mechanism 1270 is off and the height and angle of the
rails and user support platform is locked in place. Varying the
height and angle of the rails and user support platform varies the
portion of the exerciser's own body weight that the user exerts
muscle force against during use of the exercise device 1100.
[0090] The resistance required at each incline level, taking into
consideration the weight of the participant and any added weights,
can be found on the Resistance Charts illustrated in FIGS. 16 to
20. The Resistance Chart is customized to indicate the exercise
load required at each level of exercise device 100. FIGS. 16 and 18
include the resistance in pounds for each incline level from flat
to 26 with a standard glideboard (non-adjustable) and an adjustable
glideboard as illustrated in FIGS. 3 and 4, respectively. FIGS. 17
and 19 indicate resistance as a percentage of body weight over the
same range of incline level. The exercise device 100, 30 uses a
variable-angle incline plane to create exercise resistance by
modifying the user's body weight--the steeper the angle, the more
resistance. The resistance values given in the charts in FIGS. 16
to 19 are valid for all of the preceding embodiments, but not all
models can accommodate the entire range shown. The resistance in
the charts is modified based on cable usage to provide the actual
resistance for a particular exercise, as follows: [0091] A) The
table values are unchanged for two hand pulls on the bars, squats,
and pulley handles when there is no connection to the glideboard.
[0092] B) The resistance table value is divided by 2 to give the
actual resistance for two hand pulls when the center pulley is
connected to the glideboard (as in FIGS. 9 to 12). [0093] C) The
resistance table value is divided by 3 for unilateral movements or
when using only one handle when the center pulley is connected to
the glideboard and the other handle is not held. [0094] D) The
resistance table value is divided by 4 for unilateral movement with
one static hold, i.e. one handle is held stationary while pulling
with the other handle with the center pulley connected to the
glideboard.
[0095] In the following paragraphs, methods or programs for incline
bodyweight training using an inclinable exercise device are
described. Some of the additional aspects of the invention
described in the following paragraphs include, but not by way of
limitation, one or more methods of teaching or instructing, one or
more methods of teaching or instructing with respect to an
embodiment of the exercise device, one or more methods of using an
embodiment of the exercise device, one or more methods of using one
or more features of an embodiment of the exercise device, one or
more methods of exercising, training, or rehabilitating, and an
embodiment of the exercise device. Although the methods in the
following paragraphs may be described in a specific order and may
be described as including steps performed in a specific order, in
one or more alternative embodiments or aspects, one or more of the
methods may be performed in a different order than that described
and/or one or more steps of one or more of the methods may be
performed in a different order than that described. Further, one or
more of the methods and/or one or more of the steps may include
fewer methods/steps, additional methods/steps, and/or some of the
methods/steps combined with different methods/steps.
[0096] In one embodiment, a functional body weight exercise
training method for training a group of individuals on a plurality
of adjustable incline exercise devices as described above in
connection with FIGS. 1 to 15 is provided. This provides a series
of high or medium intensity muscular endurance exercises in a set
of eleven different body positions as illustrated in FIGS. 20 to
30. Each exerciser uses one of the exercise devices and can perform
a predetermined sequence of multiple different exercises in
different body positions on the same device (similar to circuit
training but without having to move between different types of
exercise devices). By offering a variety of exercises and the
freedom of a dynamic pulley system, the method allows for enhanced
muscle development, core integration, increased joint range of
motion and improved stability.
[0097] The exercise training method in one embodiment uses the
following eleven basic body positions on the user support platform
of an adjustable incline exercise device, along with variations in
some of the basic body positions for different or more difficult
exercise levels. FIGS. 20 to 30 illustrate the eleven body
positions on the exercise device 100 of FIGS. 1 to 7, but it will
be understood that different adjustable incline exercise devices
may be used with the same body positions in other embodiments. In
each of the following positions, the exerciser first adjusts the
tower level to the appropriate incline for their skill level, and
secures the pulley locator clamps for pulleys 230 at the
appropriate position on the LAT bars 220B. Cable adjustments may
also be necessary, as discussed below. [0098] 1. A seated forward
position 80A as illustrated in FIG. 20. In this position, exerciser
80 is seated on the glideboard 210 at a selected incline angle,
facing forward and away from tower 120, while gripping handles 238
with both hands next to the rib cage and the knees slightly bent.
Hands and elbows are at chest height with palms facing down. Cable
236 extends around a pulley 82 attached to the center of the
glideboard. [0099] 2. A seated lateral position 80B as illustrated
in FIG. 21. In this position, exerciser 80 is seated on glideboard
210 facing sideways and grips one handle 238 with one or both hands
while the other handle hangs down and is stopped at pulley 230. The
center pulley 82 is attached to glideboard 210. [0100] 3. A
kneeling lateral position 80C as illustrated in FIG. 22. In this
position, exerciser 80 faces sideways as in position 80B but kneels
on glideboard 210. The folding squat platform 246 may also be
removed in this position. The center pulley 82 remains attached to
the glideboard. The exerciser grips one handle with either hand,
with other handle hanging down and stopped at its pulley. [0101] 4.
A seated backward position 80D as illustrated in FIG. 23. In this
position, user 80 straddles the slide rails and sits towards the
upper edge of the glideboard with the arms extended forward and the
hands gripping handles 238. The center pulley is again attached to
the glideboard. [0102] 5. A kneeling backward position 80E as
illustrated in FIG. 24. In this position, user 80 kneels towards
the top half of glideboard 210 facing the tower, and sits back on
the heels in an upright, low kneeling position with the arms
extended directly towards pulleys 230. The center pulley is
attached to the top of the glideboard. [0103] 6. An upright supine
position 80F as illustrated in FIG. 25. This position may be used
both for closed chain exercises (without using cable 236 or handles
236) and for dynamic cable exercises. In FIG. 25, an exerciser 80
positioned for closed chain exercises is shown. Prior to adopting
this position, the pulley 82 is disconnected from the glideboard
and the handles are stowed. The exerciser faces away from tower
120, straddles the rails, and sits towards the bottom edge of the
glideboard, then lies back with their head supported towards the
upper edge of the glideboard and feet engaging squat stand 246.
FIG. 25A illustrates use of a leg pulley system 70 with an ankle
strap 72 in a modified upright supine position without the squat
stand. FIG. 25B illustrates a modified upright supine bridge
position in which the user raises their lower body from the
glideboard 210. [0104] 7. An inverted supine position 80G as
illustrated in FIG. 26. Again, this position may be used for both
closed chain and dynamic cable exercises, and a user can readily
move from the upright supine position 80F into this position. In
this position, folding foot holder 700 described above is moved
into the raised position. While sitting near the upper edge of the
glideboard 210, the exerciser grasps the foot holder to move the
glideboard up the rails, then secures their feet between the pads.
They then lie back, ensuring their head is fully supported, extend
their legs, and place their arms crossed over their chest or
lightly behind the head. [0105] 8. An upright prone position 80H as
illustrated in FIG. 27. The squat stand is removed for exercise in
this position, and the adjustable incline is adjusted to an
appropriate angle (exercise intensity increases with decreasing
rail angle). In the basic starting position of FIG. 27, the center
pulley is disconnected from the glideboard and the glideboard is
located at the bottom of the rails. The exerciser places their
forearms on the glideboard with palms facing in and feet on the
floor. The knees are raised off the glideboard and the neck,
shoulders, hips and legs area aligned into a level plank position.
The glideboard can remain at the bottom of the rails in a closed
position or shifted up the rails in a more advanced "open
position". FIG. 27A illustrates a modified upright prone position
using the leg pulley system 70. [0106] 9. An inverted prone
position 80I as illustrated in FIG. 28. In the inverted prone
position of FIG. 28, the squat stand 246 is removed and replaced by
press bar 12, but this position may be used with other accessories
and with no accessory at the lower end of the rails to perform
alternative exercises, as described in more detail below. In the
illustrated position, the exerciser 80 is grasping the press bar
facing downward on the glideboard 210, which is positioned in a
lower part of the slide rails, with the torso lowered down onto the
glideboard and the chest near the bottom of the glideboard. The
knees are extended with the feet positioned outside the rails, but
the knees may alternatively be flexed. [0107] 10. An upright side
lying position 80J as illustrated in FIG. 29. In this position, the
squat stand 246 is removed. A leg pulley system accessory 90 with
an ankle harness 92 is attached to the tower 120. Use of this
system is described in more detail below. The glideboard is
disconnected from the pulleys. The glideboard is positioned at the
lower end of the rails and the exerciser 80 is positioned on their
side, facing to one side, with their head towards the tower 120 and
resting on one elbow. The glideboard can remain at the bottom in a
"closed" position or may be raised up the rails for a more
difficult "open" position. FIGS. 29A and 29B illustrate a side
lying position using leg pulley system 70 to perform a hip
adduction exercise. [0108] 11. A base standing position 80K as
illustrated in FIG. 30. This position is used for performing
lunges. The squat stand is removed and the glideboard is positioned
at the lower end of the rails. The exerciser 80 stands behind the
lower rail base, facing the tower 120. One foot is placed towards
the middle of the glideboard 210.
[0109] The various exercises which can be performed in each of the
above positions will now be described in more detail. In all of the
exercises referring to the option of "static equilibrium" as a
movement variation, this variation involves moving the glideboard
or user support platform to a raised position on the incline, and
holding it in this position during the exercise.
I. Exercises in Seated Forward Body Position (FIG. 20)
[0110] Equipment Modifications and Progressions. [0111] Lower
adjustable glideboard to promote neutral spine position. [0112]
Raise adjustable glideboard to challenge mobility and awareness.
[0113] Use weight bar accessory to increase resistance. [0114]
Modify adjustable pulley position to vary line of pull. Add cable
extension kit for taller users.
[0115] User Modifications and Progressions. [0116] Place feet on
floor to self-spot. [0117] Straddle the rails to promote a neutral
spine position. [0118] Extend the legs on the glideboard to
challenge hamstring mobility. [0119] Adjust body position on
glideboard for more/less ROM. [0120] Vary grip positions.
[0121] General Movement Variations. [0122] Static equilibrium--from
the starting position, bring the glideboard up the rails by using
one handle. without moving the glideboard, move both arms in the
opposite directions simultaneously. [0123] Unilateral--from the
starting position, use one hand while the opposite arm remains
static. return with control to the starting position.
[0124] Trainer Tips. [0125] Place hand(s) on glideboard to assist
or resist the movement.
[0126] Safety. [0127] Maintain upright posture throughout each
exercise (neutral spine). [0128] Keep wrists in a neutral position.
[0129] Care should be taken to avoid hyperextension during
horizontal abduction of the shoulder. [0130] Move in a controlled
motion throughout the entire exercise. [0131] Avoid excessive
shoulder elevation, protraction and retraction during the movement.
[0132] All movements should be pain free.
[0133] Strength, Mobility and Awareness (SMA). [0134] Strength.
Regression [0135] Self-spot with feet on the floor (in seat
position). [0136] Shorten the lever length (bend elbows to shorten
the lever). [0137] Trainer assists glideboard movement. [0138]
Lower the incline. [0139] Unilateral cable work, handles separated.
[0140] Progression [0141] Add weight to the glideboard, i.e.,
weight bar. lengthen the lever (straighten elbows to lengthen the
lever). [0142] Trainer adds resistant to glideboard movement.
[0143] Raise the incline. [0144] Use both handles in one hand.
[0145] Remove pulley from the glideboard.
[0146] Mobility. [0147] Regression [0148] Straddle glideboard or
sit cross legged to promote neutral spine. [0149] Reduce or alter
ROM, i.e., narrow press. [0150] Self-spot with feet on floor.
[0151] Trainer spot glideboard during end ROM. [0152] Progression
[0153] Modify adjustable pulley position to increase ROM. [0154]
Increase or alter ROM, i.e., chest fly. [0155] Position the body on
the glideboard to maximize available ROM. [0156] Raise adjustable
glideboard.
[0157] Awareness. [0158] Regression [0159] Position the
participant(s) in neutral spine focus on alignment. [0160]
Bilateral exercise. [0161] Work through a fixed or partial ROM.
[0162] Predictable tempos. [0163] Lower the incline. [0164]
Progression [0165] Allow the participant to have free ROM or repeat
the exact ROM. [0166] Unilateral or single cable movement--focus on
spinal position. [0167] Lower the incline. [0168] Unpredictable
tempos. [0169] Static equilibrium. [0170] Trainer encourages multi
directional movement. [0171] Closed eyes.
1. Chest Press.
[0172] Prime Movers. [0173] Pectoral group, triceps, deltoids
(anterior).
[0174] Equipment Settings [0175] Center pulley--attached to
glideboard. [0176] Pulley locator clamps--mid to high inner
position. [0177] Tower height--low to mid level. [0178] Adjustable
glideboard--low to mid level.
[0179] Optional Accessories: [0180] Weight bar, [0181] Cable
extension kit.
[0182] Starting Position for Chest Press: [0183] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the top edge of the
glideboard. Position handles next to the rib cage with cables on
the inside of the forearm. With tension in the cables, position the
legs on the glideboard with knees slightly bent. Bring the handles
and elbows up to chest height with palms facing down.
[0184] Position Variations: [0185] Self-spot (feet on floor).
[0186] Straddle. [0187] Cross-legged. [0188] Extended legs. [0189]
Hinge forward at hips to emphasize lower pectorals and abdominal
stabilization. [0190] Low kneeling (see kneeling forward position,
below). [0191] Vary grip positions.
[0192] Movement Description: [0193] From an upright seated
position, press the handles forward at chest height. Maintain a
stable trunk as the hands return with control back to the starting
position.
[0194] Movement Variations: [0195] Static equilibrium unilateral.
[0196] press with one arm at a true, alternating left and right
incline. [0197] press arms upwards. [0198] Decline [0199] press
arms downward. [0200] Narrow [0201] Press arms inward and forward.
[0202] Single cable.
2. Chest Fly Exercise
[0203] Prime Movers [0204] Pectoral group, deltoids (anterior).
[0205] Equipment Settings [0206] Center pulley--attached to
glideboard. [0207] Pulley locator clamps--high outside position.
[0208] Tower height--low to mid level. [0209] Adjustable
glideboard--low to mid level.
[0210] Optional Accessories [0211] Weight bar [0212] Cable
extension kit.
[0213] Starting Position for Chest Fly: [0214] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower straddle the rails and sit toward the top edge of the
glideboard. Position handles next to the rib cage with cables on
the outside of the forearm. With tension in the cables, position
the legs on the glideboard with knees slightly bent. Press handles
forward at chest level with palms facing in.
[0215] Position Variations [0216] Self-spot (feet on floor). [0217]
Straddle. [0218] Cross-legged. [0219] Extended legs. [0220] Hinge
forward at hips to emphasize upper pectorals and shoulders. [0221]
Hinge backward at hips to emphasize lower pectorals and abdominal
stabilization. [0222] Low kneeling (see kneeling forward
template).
[0223] Movement Description [0224] From an upright seated position,
slowly lower the glideboard down the rails by opening the arms wide
with a slight bend in the elbows. Maintain a stable trunk as the
shoulders move through a comfortable range of motion and return
with control back to the starting position.
[0225] Movement Variations [0226] Static equilibrium. [0227]
Unilateral incline chest fly. [0228] Decline chest fly.
3. Front Raise Exercises
[0229] Prime Movers [0230] Deltoids, pectoralis major,
trapezius.
[0231] Equipment Settings [0232] Center pulley--attached to
glideboard. [0233] Pulley locator clamps--low to mid inner
position. [0234] Tower height--low to mid level. [0235] Adjustable
glideboard--low to mid level.
[0236] Optional Accessories [0237] Weight bar [0238] Cable
extension kit.
[0239] Starting Position for Front Raise: [0240] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the top edge of the
glideboard. Position handles next to the rib cage with cables on
the outside of the forearm. With tension in the cables, position
the legs on the glideboard with knees slightly bent. Press handles
forward at chest level with palms facing down.
[0241] Position Variations [0242] Self-spot (feet on floor). [0243]
Straddle. [0244] Cross-legged. [0245] Extended legs. [0246] Low
kneeling (see kneeling forward template). [0247] Grip
variations.
[0248] Movement Description [0249] From an upright seated position,
slowly lower the glideboard down the rails by lowering the arms.
Maintain a stable trunk as the shoulders move through a comfortable
range of motion and return back to start position while maintaining
control of the pulleys.
[0250] Movement Variations [0251] Static equilibrium [0252]
Unilateral. 4. Overhead Press with Cables.
[0253] Prime Movers [0254] Deltoids, triceps, pectoralis major.
[0255] Equipment Settings [0256] Center pulley--attached to
glideboard. [0257] Pulley locator clamps--mid to high inner
position. [0258] Tower incline--low to mid level. [0259] Adjustable
glideboard--lowered.
[0260] Optional Accessories [0261] Weight bar [0262] Cable
extension kit.
[0263] Starting Position for Overhead Press: [0264] Grasp handles
to bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the top edge of the
glideboard. Position handles next to the rib cage with cables on
the outside of the forearm. With tension in the cables, position
the legs on the glideboard with knees slightly bent. Bring the
handles up to shoulder height with palms facing forward.
[0265] Position Variations [0266] Self-spot (feet on floor) [0267]
Straddle [0268] Cross-legged [0269] Extended legs [0270] Hinge
forward at hips to emphasize shoulders [0271] Low kneeling (see
kneeling forward template).
[0272] Movement Description [0273] From an upright seated position,
press the handles up with the hands remaining anterior to the
shoulders. Maintain a stable trunk as the hands return with control
back to the starting position.
[0274] Movement Variations [0275] Static equilibrium [0276]
Unilateral. 5. Biceps Curl with Extended Shoulders.
[0277] Prime Movers [0278] Biceps, brachialis.
[0279] Equipment Settings [0280] Center pulley--attached to
glideboard [0281] Pulley locator clamps--low to mid inner position
[0282] Tower height--low to mid level [0283] Adjustable
glideboard--low to mid level.
[0284] Optional Accessories [0285] Weight bar [0286] Cable
extension kit.
[0287] Starting Position for Biceps Curl: [0288] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the top edge of the
glideboard. Position handles next to the rib cage with cables on
the outside of the forearm. With tension in the cables, position
the legs on the glideboard with knees slightly bent. Bend elbows
and position the handles next to the hips with palms facing up.
[0289] Position Variations [0290] Self-spot (feet on floor) [0291]
Straddle [0292] Cross-legged [0293] Extended legs [0294] Low
kneeling (see kneeling forward template) [0295] Grip
variations.
[0296] Movement Description [0297] From an upright seated position,
slowly lower the glideboard down the rails by lowering the hands,
keeping elbows stationary throughout the exercise. Maintain a
stable trunk as the elbows extend through a comfortable range of
motion and return with control back to the starting position.
[0298] Movement Variations [0299] Static equilibrium [0300]
Unilateral.
6. Overhead Triceps Press.
[0301] Prime Movers [0302] Triceps.
[0303] Equipment Settings [0304] Center pulley--attached to
glideboard [0305] Pulley locator clamps--low to mid inner position
[0306] Tower incline--low to mid level [0307] Glideboard
tilt--lowered.
[0308] Optional Accessories [0309] Weight bar [0310] Cable
extension kit.
[0311] Starting Position for Overhead Triceps Press: [0312] Grasp
handles to bring the glideboard halfway up the rails. Facing away
from the tower, straddle the rails and sit toward the top edge of
the glideboard. Position handles next to the rib cage with cables
on the outside of the forearm. With tension in the cables, position
the legs on the glideboard with knees slightly bent. Raise the
elbows up to eye level with palms facing up.
[0313] Position Variations: [0314] Self-spot (feet on floor) [0315]
Straddle [0316] Cross-legged [0317] Extended legs [0318] Low
kneeling (see kneeling forward) [0319] Grip variations.
[0320] Movement Description [0321] From an upright seated position,
press the handles up overhead by extending elbows and keeping the
upper arm in line with the cable. Maintain a stable trunk as the
hands return with control back to the starting position.
[0322] Movement Variations [0323] Static equilibrium [0324]
Unilateral.
II. Exercises in Seated Lateral Body Position (FIG. 21)
[0325] Exercises [0326] Torso rotation [0327] Lateral shoulder
press [0328] Single arm chest fly [0329] Horizontal shoulder
abduction [0330] Lateral biceps curl [0331] Lateral triceps
extension [0332] Internal shoulder rotation.
[0333] Description [0334] This position provides training and
conditioning of the trunk, shoulders, chest and arms. The line of
pull provides transverse plane resistance with a constant challenge
to lateral trunk stability.
[0335] Equipment Considerations [0336] Adjust tower level to
appropriate incline [0337] Attach center pulley to glideboard.
[0338] Secure pulley locator clamps in appropriate position on LAT
or pulley arms. [0339] Position adjustable glideboard at
appropriate level.
[0340] Basic Starting Position--See FIG. 21. [0341] Grasp one
handle to bring the glideboard up the rails. Stand facing away from
the rails and anchor the handle down near the top edge of the
glideboard. Sit back facing sideways into a secure position. With
tension in the cable, slowly raise the feet off the floor and lift
the handle from the glideboard.
[0342] Equipment Modifications and Progressions [0343] Raise
adjustable glideboard to align hips and back. [0344] Use weight bar
accessory to increase resistance. [0345] Modify adjustable pulley
position to vary line of pull.
[0346] User Modifications and Progressions [0347] Place feet on
floor to self-spot. [0348] Adjust body position on glideboard for
more/less ROM. [0349] Vary grip positions.
[0350] General Movement Variations [0351] Vary movement angles.
[0352] Trainer Tips [0353] Place hand(s) on glideboard to assist or
resist the movement. [0354] Watch wrist and shoulder positions.
[0355] Safety [0356] Maintain upright posture throughout each
exercise (neutral spine) [0357] Keep wrists in a neutral position
[0358] Move in a controlled motion throughout the entire exercise
[0359] Avoid excessive shoulder protraction during the movement
[0360] All movements should be pain free
[0361] Strength, Mobility and Awareness (SMA) [0362] Strength
[0363] Regression [0364] Self-spot with feet on the floor (in a
seated position) [0365] Shorten the lever length [0366] Trainer
assists glideboard movement [0367] Lower the incline [0368]
Unilateral cable work, handles separated [0369] Progression [0370]
Add weight to the glideboard, i.e., weight bar [0371] Lengthen the
lever [0372] Trainer adds resistance to glideboard movement [0373]
Raise the incline [0374] Use both handles in one hand
[0375] Mobility [0376] Regression [0377] Adjust pin pulley position
that best suits the participants available ROM [0378] Use one
handle [0379] Position the body on the glideboard to maximize
available ROM, i.e., legs half-crossed [0380] Lower the incline
[0381] Raise adjustable glideboard [0382] Progression [0383] Adjust
pin pulley position that uses the maximum ROM [0384] Use front LAT
bar pulley forward and the back LAT bar pulley back [0385] Choose
the leg position that challenges mobility, i.e., both legs extended
straight out (seated) [0386] Raise the incline [0387] Work through
the maximum available ROM
[0388] Awareness [0389] Regression [0390] Position the
participant(s) with maximum contact surface area on the glideboard
[0391] Position the participant(s) in neutral spine; focus on
alignment [0392] Work through a partial ROM [0393] Word at an
incline level that is easiest for the participant(s) to control
[0394] Raise adjustable glideboard [0395] Bend elbows and focus on
twisting from the obliques [0396] Progression [0397] Position the
participant(s) with minimum contact surface area on the glideboard
[0398] Allow for maximum controlled ROM [0399] Work at an incline
level that challenges alignment and awareness [0400] Closed
eyes
[0401] 1. Torso Rotation
[0402] Prime Movers [0403] Abdominals, obliques, psoas major
[0404] Equipment Settings [0405] Center pulley--attached to
glideboard [0406] Pulley locator clamps--mid to high position
[0407] Tower height--low to mid level [0408] Adjustable
glideboard--mid to high level
[0409] Optional Accessories [0410] Weight bar
[0411] Starting Position for Torso Rotation: [0412] Grasp one
handle to bring the glideboard up the rails. Stand facing away from
the rails and anchor the handle down near the top edge of the
glideboard. Sit back facing sideways into a secure position. With
tension in the cable, slowly raise the feet off the floor and lift
the handle from the glideboard. Clasp the handle with both hands
and position the elbows at the sides of the torso. Create a
triangle shape between the handles, forearm and trunk.
[0413] Position Variations [0414] Self-spot (feet on floor) [0415]
Extended legs [0416] Cross-legged [0417] Mermaid [0418] Legs
half-crossed [0419] Kneeling (see kneeling lateral template) [0420]
Two cables [0421] Extended arms
[0422] Movement Description [0423] Using a twisting motion from the
waist, rotate the spine away from the tower, maintaining the
triangle shape between the forearms and trunk. Maintain a stable,
upright posture and slowly rotate the torso toward the tower.
[0424] Movement Variations [0425] Incline torso rotation [0426]
Decline torso rotation
2. Lateral Shoulder Press
[0427] Prime Movers [0428] Deltoids triceps, pectoralis major,
obliques
[0429] Equipment Settings [0430] Center pulley--attached to
glideboard [0431] Pulley locator clamps--low to mid position [0432]
Tower height--low to mid level [0433] Adjustable glideboard--high
level
[0434] Optional Accessories [0435] Weight bar
[0436] Starting Position for Lateral Shoulder Press: [0437] Grasp
one handle to bring the glideboard up the rails. Stand facing away
from the rails and anchor the handle down near the top edge of the
glideboard. Sit back facing sideways into a secure position. With
tension in the cable, slowly raise the feet off the floor and lift
the handle from the glideboard. Flex the elbow to position the
active hand next to the shoulder with palm facing the in. Place the
resting hand on the hip.
[0438] Position Variations [0439] Self-spot (feet on floor) [0440]
Extended legs [0441] Cross-legged [0442] Mermaid [0443] Legs
half-crossed [0444] Kneeling (see kneeling lateral template) [0445]
Grip variations
[0446] Movement Description [0447] From an upright seated position,
press the handle straight overhead with the handle remaining
slightly anterior to the trunk. Maintain a stable trunk as the
shoulder moves through a comfortable range of motion and return
with control back to the starting position.
[0448] Movement Variations [0449] Integrate lateral trunk motion
into exercise
3. Single Arm Chest Fly
[0450] Prime Movers [0451] Pectoral group
[0452] Equipment Settings [0453] Center pulley--attached to
glideboard [0454] Pulley locator clamps--mid to high position
[0455] Tower height--low to mid level [0456] Adjustable
glideboard--high level
[0457] Optional Accessories [0458] Weight bar
[0459] Starting Position for Single Arm Chest Fly: [0460] Grasp one
handle to bring the glideboard up the rails. Stand facing away from
the rails and anchor the handle down near the top edge of the
glideboard. Sit back facing sideways into a secure position. With
tension in the cable, slowly raise the feet off the floor and lift
the handle from the glideboard. Extend the active hand toward the
pulley with palm facing forward. Place the resting hand on the
hip.
[0461] Position Variations [0462] Self-spot (feet on floor) [0463]
Extended legs [0464] Cross-legged [0465] Mermaid [0466] Legs
half-crossed [0467] Kneeling (see kneeling lateral template)
[0468] Movement Description [0469] With a slight bend at the elbow,
palm facing forward, slowly pull the arm in an arc motion to the
front mid-line of the torso. Maintain a stable trunk as the
shoulder moves through a comfortable range of motion and return
with control back to the starting position.
[0470] Movement Variations [0471] Incline chest fly [0472] Decline
chest fly
4. Horizontal Shoulder Abduction
[0473] Prime Movers [0474] Deltoids (posterior, lateral),
Trapezius, rhomboids, teres minor, infraspinatus
[0475] Equipment Settings [0476] Center pulley--attached to
glideboard [0477] Pulley locator clamps--mid to high inner position
[0478] Tower height--low to mid level [0479] Adjustable
glideboard--high level
[0480] Optional Accessories [0481] Weight bar
[0482] Starting Position for Horizontal Shoulder Adduction: [0483]
Grasp one handle to bring the glideboard up the rails. Stand facing
away from the rails and anchor the handle down near the top edge of
the glideboard. Sit back facing sideways into a secure position.
Transfer the handle to the opposite hand, in front of the abdomen.
With tension in the cable, slowly raise the feet off the floor and
lift the handle from the glideboard. Extend the active hand toward
the pulley with palm facing backward. Place the resting hand on the
hip.
[0484] Position Variations [0485] Self-spot (feet on floor) [0486]
Extended legs [0487] Cross-legged [0488] Mermaid [0489] Legs
half-crossed [0490] Kneeling (see kneeling lateral template)
[0491] Movement Description [0492] With a slight bend at the elbow,
slowly pull the arm in an arc motion across the front of the chest
to the opposite side. Avoid raising the active shoulder toward the
ear. Maintain a stable trunk as the shoulder moves through a
comfortable range of motion and return with control back to the
starting position.
[0493] Movement Variations [0494] Incline horizontal shoulder
abduction [0495] Decline horizontal shoulder abduction [0496]
Integrate torso rotation into motion
5. Lateral Biceps Curl
[0497] Prime Movers [0498] Biceps, brachialis, brachioradialis
[0499] Equipment Settings [0500] Center pulley--attached to
glideboard [0501] Pulley locator clamps--mid to high inner position
[0502] Tower height--low to mid level [0503] Adjustable
glideboard--high level
[0504] Optional Accessories [0505] Weight bar
[0506] Starting Position for Lateral Biceps Curl [0507] Grasp one
handle to bring the glideboard up the rails. Stand facing away from
the rails and anchor the handle down near the top edge of the
glideboard. Sit back facing sideways into a secure position. With
tension in the cable, slowly raise the feet off the floor and lift
the handle from the glideboard. Extend active hand toward the
pulley with palm facing up. Place the resting hand on the hip.
[0508] Position Variations [0509] Self-spot (feet on floor) [0510]
Extended legs [0511] Cross-legged [0512] Mermaid [0513] Legs
half-crossed [0514] Kneeling (see kneeling lateral template) [0515]
Grip variations
[0516] Movement Description [0517] With a slight bend at the elbow,
slowly pull the glideboard up the rails by curling the handle up
toward the shoulder, keeping elbow stationary. Maintain a stable
trunk as the shoulder moves through a comfortable range of motion
and return with control back to the starting position.
[0518] Movement Variations [0519] Vary elbow positions
6. Lateral Triceps Extension
[0520] Prime Movers [0521] Triceps
[0522] Equipment Settings [0523] Center pulley--attached to
glideboard [0524] Pulley locator clamps--mid to high inner position
[0525] Tower height--low to mid level [0526] Adjustable
glideboard--high level
[0527] Starting Position for Lateral Triceps Extension: [0528]
Grasp one handle to bring the glideboard up the rails. Stand facing
away from the rails and anchor the handle down near the top edge of
the glideboard. Sit back facing sideways into a secure position.
Transfer the handle to the opposite hand, in front of the abdomen.
With tension in the cable, slowly raise the feet off the floor and
bring the handle directly in front of the chest, palm facing in.
Raise the active elbow up and out to the side to shoulder height.
Place the resting hand on the hip.
7. Internal Shoulder Rotation
[0529] Prime Movers [0530] Pectoralis major, latissimus dorsi,
deltoid (anterior), subscapularis, teres major
[0531] Equipment Settings [0532] Center pulley--attached to
glideboard [0533] Pulley locator clamps--mid to high inner position
[0534] Tower height--low to mid level [0535] Adjustable
glideboard--high level
[0536] Starting Position for Internal Shoulder Rotation: [0537]
Grasp one handle to bring the glideboard up the rails. Stand facing
away from the rails and anchor the handle down near the top edge of
the glideboard. Sit back facing sideways into a secure position.
With tension in the cable, slowly raise the feet off the floor and
lift the handle from the glideboard. Pull the elbow into the side
of the torso and position the handle directly in front of the
abdomen.
[0538] Position Variations [0539] Self-spot (feet on floor) [0540]
Extended legs [0541] Cross-legged [0542] Mermaid [0543] Legs
half-crossed [0544] Kneeling (see kneeling lateral template)
[0545] Movement Description [0546] With the elbow bent to
90.degree., keep the upper arm in tight to the torso and slowly
lower the glideboard down the rails by externally rotating the
shoulder until a mild stretch is felt in the shoulder. Pull the
glideboard back up the rails by internally rotating the shoulder
inward in an arc motion until the hand touches the abdominals.
[0547] Movement Variations [0548] Small towel rolled up between the
upper arm and torso 8. Hip Adduction with Leg Pulley System
[0549] Prime Movers [0550] Hip Adductors: adductor magnus,
gracilias, adductor longus
[0551] Equipment Settings [0552] Folding platform--removed [0553]
Adjustable glideboard--low to mid level [0554] Center
pulley--stored behind tower [0555] Pulley locator clamps--NA [0556]
Tower height--low to mid level
[0557] Required Accessories [0558] Leg pulley system--connected to
tower pulley latch; mid to high level
[0559] Starting Position for Hip Adduction: [0560] Attach the leg
pulley system with ankle harness to the glideboard. Pull the
glideboard halfway up the rails. Straddle the glideboard and sit at
the bottom edge. Place one foot on the rail base and press up.
Attach the ankle harness to the active leg. Lie back, ensuring head
is fully supported. Straighten the active leg toward the squat
stand. Keeping tension in the cable, bend the inactive knee and
position the lower leg across the bottom edge of the glideboard.
Slowly turn to the side so the active leg is stacked on top. Rest
the head on the bottom arm. Attach cable to outside ring on ankle
harness. See FIGS. 21A, 21B for movement.
III. Exercises in Kneeling Lateral Exercise Position (FIG. 22)
[0561] Exercises [0562] Torso rotation [0563] Lateral shoulder
press [0564] Single arm chest fly [0565] Horizontal shoulder
abduction [0566] Lateral biceps curl [0567] Lateral triceps
extension [0568] Internal shoulder rotation (see description above
in connection with seated lateral position)
[0569] Description [0570] This position has several variations and
is a progression of seated lateral. The elevated body position and
transverse plane line of pull requires more global stability.
Clients should demonstrate proficient stability and balance before
attempting this variation. The cable system provides integrated
training and conditioning of the shoulders, chest, arms, trunk and
hips.
[0571] Equipment Considerations [0572] Adjust tower level to
appropriate incline [0573] Attach center pulley to glideboard
[0574] Secure pulley locator clamps in appropriate position on LAT
bars [0575] Position adjustable glideboard at appropriate level
[0576] Remove folding platform (advised)
[0577] Basic Starting Position [0578] Grasp one handle to bring the
glideboard up the rails. Stand facing the rails and anchor the
handle down near the top edge of the glideboard (hand closest to
the tower is holding handle). Kneel on the top portion of the
glideboard facing sideways. Separate knees to create a wide base of
support between them. Remain in a low kneeling position. With
tension in the cable, slowly lift the handle from the glideboard
and extend the arm toward the pulley.
[0579] Alternate Starting Positions [0580] Kneeling lateral high
kneeling [0581] Grip variations
[0582] Position Variations [0583] Same as for seated lateral body
position
[0584] Equipment Modifications and Progressions [0585] Raise
adjustable glideboard to keep hips level with floor [0586] Use
weight bar accessory to increase resistance [0587] Modify
adjustable pulley position to vary line of pull [0588] Add cable
extension kit for taller users
[0589] User Modifications and Progressions [0590] Adjust body
position on glideboard for more/less ROM [0591] Vary grip
positions
[0592] General Movement Variations [0593] Vary movement angles
[0594] Trainer Tips [0595] Secure the glideboard when client is
getting into or out of position [0596] Place hand(s) on glideboard
to assist or resist the movement
[0597] Safety [0598] Maintain upright posture throughout each
exercise (neutral spine) [0599] Keep wrists in a neutral position
[0600] Move in a controlled motion throughout the entire exercise
[0601] Avoid excessive shoulder motion during the movement [0602]
All movements should be pain free
[0603] Strength, Mobility and Awareness (SMA) [0604] Strength
[0605] Regression [0606] Shorten the lever length [0607] Trainer
assists glideboard movement [0608] Lower the incline [0609]
Unilateral cable work, handles separated [0610] Progression [0611]
Add weight to the glideboard, i.e., weight bar [0612] Lengthen the
lever [0613] Trainer adds resistance to glideboard movement [0614]
Raise the incline [0615] Use both handles in one hand [0616]
Mobility [0617] Regression [0618] Adjust pin pulley position that
best suits the participants available ROM [0619] Use one handle
[0620] Position the body on the glideboard to maximize available
ROM [0621] Lower the incline [0622] Raise adjustable glideboard
[0623] Progression [0624] Adjust pin pulley position that
challenges the maximum ROM [0625] Use front LAT bar pulley forward
and the back LAT bar pulley back [0626] Choose the leg position
that challenges mobility [0627] Raise the incline [0628] Work
through the maximum available ROM [0629] Awareness [0630]
Regression [0631] Position the participant(s) with maximum contact
surface area on the glideboard [0632] Position the participant(s)
in neutral spine; focus on alignment [0633] Work through a partial
ROM [0634] Work at an incline level that is easiest for the
participant(s) to control [0635] Raise adjustable glideboard [0636]
Low kneeling [0637] Progression [0638] Position the participant(s)
with minimum contact surface area on the glideboard [0639] Allow
for maximum controlled ROM [0640] Work at an incline level that
challenges alignment and awareness [0641] High kneeling
IV. Exercises in Seated Backward Position (FIG. 23)
[0642] Exercises [0643] Row [0644] Reverse fly [0645] Shoulder
extension [0646] Biceps curl [0647] Triceps kickback [0648]
External shoulder rotation with abduction [0649] Forearm curl
[0650] Hip abduction
[0651] Description [0652] This position provides training and
conditioning of the posterior shoulders, back, arms and lateral
hips. Trunk stabilization is integrated into the exercises, as the
upper body is upright and unsupported.
[0653] Equipment Considerations [0654] Adjust tower level to
appropriate incline [0655] Attach center pulley to glideboard
[0656] Secure pulley locator clamps in appropriate position on LAT
bars [0657] Position adjustable glideboard at appropriate level
[0658] Basic Starting Position [0659] Grasp handles and pull the
glideboard halfway up the rails. Straddle the rails and sit toward
the top edge of the glideboard, facing the tower. With tension in
the cables, extend arms directly toward the pulleys and lift feet
off the floor.
[0660] Alternate Starting Positions [0661] Self-spot (feet on
floor) [0662] Extended legs [0663] Single hand with two cables
[0664] Cross-legged [0665] Grip variations (palms up, palms
down)
[0666] Equipment Modifications and Progressions [0667] Raise
adjustable glideboard to encourage neutral spine position [0668]
Use weight bar accessory to increase resistance [0669] Modify
adjustable pulley position to vary line of pull [0670] Add cable
extension kit for taller users
[0671] User Modifications and Progressions [0672] Place feet on
floor to self-spot [0673] Adjust body position on glideboard for
more/less ROM [0674] Vary grip positions
[0675] General Movement Variations [0676] Static equilibrium--from
the starting position, bring the glideboard up the rails by using
one handle. Without moving the glideboard, move both arms in the
opposite directions simultaneously. [0677] Unilateral--from the
starting position, use one hand while the opposite arm remains
static. Return with control to the starting position.
[0678] Trainer Tips [0679] Place hand(s) on glideboard to assist or
resist the movement
[0680] Safety [0681] Maintain upright posture throughout each
exercise (neutral spine) [0682] Keep wrists in a neutral position
[0683] Move in a controlled motion throughout the entire exercise
[0684] Avoid excessive shoulder motion during the exercises [0685]
All movements should be pain free
[0686] Strength, Mobility and Awareness (SMA) [0687] Strength
[0688] Regression [0689] Self-spot with feet on the floor (in
seated position) [0690] Shorten the lever length [0691] Trainer
assists glideboard movement [0692] Lower the incline [0693]
Unilateral cable work, handles separated [0694] Progression [0695]
Add weight to the glideboard [0696] Lengthen the lever [0697]
Trainer adds resistance to glideboard movement [0698] Raise the
incline [0699] Use both handles in one hand [0700] Remove center
pulley from the glideboard [0701] Mobility [0702] Regression [0703]
Straddle glideboard or sit cross legged to promote neutral spine
(seated) or wide base of support (kneeling) [0704] Reduce ROM
[0705] Self-spot with feet on floor [0706] Trainer spot glideboard
during end ROM [0707] Progression [0708] Adjustable pulley position
to increase ROM [0709] Move to kneeling body position [0710]
Position the body on the glideboard to maximize available ROM
[0711] Awareness [0712] Regression [0713] Position the
participant(s) in neutral spine; focus on alignment [0714]
Bilateral exercise [0715] Work through a fixed or partial ROM
[0716] Predictable tempos [0717] Raise the adjustable glideboard
[0718] Raise the incline [0719] Progression [0720] Allow the
participant to have free ROM [0721] Unilateral exercise [0722]
Lower the incline [0723] Suggested body position cues [0724]
Unpredictable tempos
1. Rowing Exercise
[0725] Prime Movers [0726] Latissimus dorsi, trapezious, teres
major, deltoids, rhomboids, biceps, brachioradialis
[0727] Equipment Settings [0728] Center pulley--attached to
glideboard [0729] Pulley locator clamps--mid to high inner position
[0730] Tower height--low to mid level [0731] Adjustable
glideboard--low to high level
[0732] Optional Accessories [0733] Weight bar
[0734] Starting Position for Rowing Exercise: [0735] Grasp handles
and pull the glideboard halfway up the rails. Straddle the rails
and sit toward the top edge of the glideboard, facing the tower.
With tension in the cables, extend arms directly toward the pulleys
and lift feet off the floor. Palms face in.
[0736] Position Variations [0737] Self-spot (feet on floor) [0738]
Extended legs [0739] Cross-legged (not pictured) [0740] Single hand
with two cables [0741] Grip variations--(palms up, palms down)
[0742] Kneeling (see kneeling backward template) [0743] Raised
adjustable glideboard
[0744] Movement Description [0745] From an upright seated position,
pull the handles straight back, until hands reach the sides of the
torso. Maintain a stable trunk as the hands return with control
back to the starting position.
[0746] Movement Variations [0747] Static equilibrium [0748]
Unilateral [0749] Unilateral with two cables [0750] High elbow row
(elbows at shoulder height) [0751] Row with forward stretch of body
and back extension
2. Reverse Fly
[0752] Prime Movers [0753] Deltoids trapezius, rhomboids,
infraspinatus
[0754] Equipment Settings [0755] Center pulley--attached to
glideboard [0756] Pulley locator clamps--mid to high inner position
[0757] Tower height--low to mid level [0758] Adjustable
glideboard--low to mid level
[0759] Optional Accessories [0760] Weight bar
[0761] Starting Position for Reverse Fly: [0762] Grasp handles and
pull the glideboard halfway up the rails. Straddle the rails and
sit toward the top edge of the glideboard, facing the tower. With
tension in the cables, extend arms directly towards the pulleys and
lift feet off the floor. Palms face in towards each other.
[0763] Position Variations [0764] Self-spot (feet on floor) [0765]
Extended legs [0766] Cross-legged (not pictured) [0767] Low
kneeling (see kneeling backward template) [0768] Raised adjustable
glideboard
[0769] Movement Description [0770] From an upright seated position,
bring the glideboard up the rails by pulling the arms back in an
outward arc until hands are directly out to the side of the torso.
Maintain a stable trunk as the hands return with control back to
the starting position.
[0771] Movement Variations [0772] Angle variations
3. Shoulder Extension
[0773] Prime Movers [0774] Deltoids (posterior), latissimus dorsi,
teres major, pectoralis major, triceps (long head)
[0775] Equipment Settings [0776] Center pulley--attached to
glideboard [0777] Pulley locator clamps--low to high inner position
[0778] Tower height--low to mid level [0779] Adjustable
glideboard--low to mid level
[0780] Optional Accessories [0781] Weight bar
[0782] Starting Position for Shoulder Extension: [0783] Grasp
handles and pull the glideboard halfway up the rails. Straddle the
rails and sit toward the top edge of the glideboard, facing the
tower. With tension in the cables, extend arms directly toward the
pulleys and lift feet off the floor. Palms face down toward
floor.
[0784] Position Variations [0785] Self-spot (feet on floor) [0786]
Extended legs [0787] Kneeling (see kneeling backward template)
[0788] Raised adjustable glideboard
[0789] Movement Description [0790] With upright posture, press the
handles back and down past the hips in an arc motion. Maintain a
stable trunk as the hands return with control back to the starting
position.
[0791] Movement Variations [0792] Static equilibrium [0793]
Unilateral [0794] Unilateral with torso rotation [0795] Split
shoulder flexion/extension--one handle moves up above head, other
back and down past hips
4. Biceps Curl
[0796] Prime Movers [0797] Biceps, brachialis, brachioradialis
[0798] Equipment Settings [0799] Center pulley--attached to
glideboard [0800] Pulley locator clamps--mid to high inner position
[0801] Tower height--lot to mid level [0802] Adjustable
glideboard--low to mid level
[0803] Optional Accessories [0804] Weight bar
[0805] Starting Position for Biceps Curl: [0806] Grasp handles and
pull the glideboard halfway up the rails. Straddle the rails and
sit toward the top edge of the glideboard, facing the tower. With
tension in the cables, extend arms directly toward the pulleys with
palms facing up. Lift feet off the floor.
[0807] Position Variations [0808] Extended legs [0809] Cross-legged
[0810] Single hand with two cables [0811] Grip variations (neutral,
palm down) [0812] Kneeling (see kneeling backward)
[0813] Movement Description [0814] From an upright seated position,
pull the glideboard up the rails by curling the handles up toward
the shoulders, keeping elbows stationary. Maintain a stable trunk
as the hands return with control back to the starting position.
[0815] Movement Variations [0816] Static equilibrium [0817]
Unilateral
5. Triceps Kickback
[0818] Prime Movers
[0819] Equipment Settings [0820] Center pulley--attached to
glideboard [0821] Pulley locator clamps--mid to high inner position
[0822] Tower height--low to mid level [0823] Adjustable
glideboard--low to mid high level
[0824] Optional Accessories [0825] Weight bar
[0826] Starting Position for Triceps Kickback: [0827] Grasp handles
and pull the glideboard halfway up the rails. Straddle the rails
and sit toward the top edge of the glideboard, facing the tower.
With tension in the cables, lift feet off the floor, pull the
elbows into the sides of the torso and slightly hinge forward at
the hips.
[0828] Position Variations [0829] Self-spot (feet on floor) [0830]
Extended legs [0831] Grip variations (palms up, palms down) [0832]
Kneeling (see kneeling backward position)
[0833] Movement Description [0834] Keeping elbows stationary, press
down on the handles until arms are fully extended next to the
thighs. Maintain the elbow and spine position as the hands return
with control back to the starting position.
[0835] Movement Variations [0836] Static equilibrium [0837]
Unilateral 6. External Shoulder Rotation with Abduction
[0838] Prime Movers [0839] Teres minor, supraspinatus,
infraspinatus, deltoids, biceps, brachialis, trapezius
[0840] Equipment Settings [0841] Center pulley--attached to
glideboard [0842] Pulley locator clamps--mid to high inner position
[0843] Tower height--low to mid level [0844] Adjustable
glideboard--low to mid high level
[0845] Optional Accessories [0846] Weight bar
[0847] Starting Position for External Shoulder Rotation: [0848]
Grasp handles and pull the glideboard halfway up the rails.
Straddle the rails and sit toward the top edge of the glideboard,
facing the tower. With tension in the cables, extend arms directly
towards the pulleys and lift feet off the floor. Palms face down
toward floor.
[0849] Position Variations [0850] Self-spot (feet on floor) [0851]
Cross-legged (not pictured) [0852] Kneeling (see kneeling
backward)
[0853] Movement Description [0854] From an upright seated position,
flex elbows and externally rotate the shoulders back to bring the
handles above the shoulders in an arc motion. Maintain a stable
trunk as the hands return with control back to the starting
position.
[0855] Movement Variations [0856] Static equilibrium [0857]
Unilateral
7. Forearm Curl
[0858] Prime Movers [0859] Wrist flexors
[0860] Equipment Settings [0861] Center pulley--attached to
glideboard [0862] Pulley locator clamps--low position [0863] Tower
height--low to mid level [0864] Adjustable glideboard--low to mid
level
[0865] Optional Accessories [0866] Weight bar
[0867] Starting Position for Forearm Curl [0868] Grasp handles and
pull the glideboard halfway up the rails. Straddle the rails and
sit toward the top edge of the glideboard, facing the tower. With
tension in the cables, bend knees and place feet near the top of
the glideboard. Rest forearms on the upper leg so wrists drape over
the knees with palms facing up.
[0869] Position Variations [0870] Grip variations (neutral, palms
down)
[0871] Movement Description [0872] From an upright seated position,
curl wrists in toward the body by contracting the forearm muscles.
Extend wrists back to the starting position.
[0873] Movement Variations [0874] Static equilibrium [0875]
Unilateral
8. Hip Abduction
[0876] Prime Movers [0877] Gluteus medius, gluteus maximus
[0878] Equipment Settings [0879] Center pulley--attached to
glideboard [0880] Pulley locator clamps--low position [0881] Tower
height--low to mid level [0882] Adjustable glideboard--low to mid
level
[0883] Starting Position for Hip Abduction: [0884] Grasp handles
and pull the glideboard halfway up the rails. Straddle the rails
and sit toward the top edge of the glideboard facing the tower.
Extend legs directly toward the tower with the cables resting
gently against the outside of each foot. Keep the handles adjacent
to the knees.
[0885] Movement Description [0886] From an upright seated position,
pull the glideboard up the rails by pressing feet outward against
the inside of the cables, while keeping arms relaxed. Maintain a
stable trunk as the hands return with control back to the starting
position. Arms should be fully extended toward knees throughout the
exercise.
V. Exercises in Kneeling Backward Position (FIG. 24)
[0887] Exercises [0888] Lumbar extension [0889] Surfer LAT pull
[0890] Cross body shoulder raise with back extension
[0891] Description [0892] This position has several variations and
is a progression of seated backward. The elevated body position
requires more global stability. Clients should demonstrate
proficient stability and balance before attempting this variation.
The cable system provides integrated training and conditioning of
the posterior shoulders, back, arms and lateral hips.
[0893] Equipment Considerations [0894] Adjust tower levels to
appropriate incline [0895] Attach center pulley to glideboard
[0896] Secure pulley locator clamps in appropriate position on LAT
bars [0897] Position adjustable glideboard at appropriate level
[0898] Remove folding platform (advised)
[0899] Basic Starting Position (See FIG. 24) [0900] Grasp handles
to pull the glideboard halfway up the rails. Facing the tower,
straddle the rails and anchor the handles with knuckles down near
the top of the glideboard to stabilize movement. Kneel toward the
top half of the glideboard behind the anchored handles. With
tension in the cables, sit back on the heels and slowly come up to
an upright, low kneeling position with arms extended directly
toward the pulleys.
[0901] Alternate Starting Positions [0902] High kneeling (thighs
raised, aligned with torso) [0903] Grip variations (palms up, palms
down)
[0904] Equipment Modifications and Progressions [0905] Use weight
bar accessory to increase resistance [0906] Modify adjustable
pulley position to vary line of pull [0907] Add cable extension kit
for taller users
[0908] User Modifications and Progressions [0909] Adjust body
position on glideboard for more/less ROM [0910] Vary grip
positions
[0911] General Movement Variations [0912] Static equilibrium--from
the starting position, bring the glideboard up the rails by using
one handle. Without moving the glideboard, move both arms in the
opposite directions simultaneously. [0913] Unilateral--from the
starting position, use one hand while the opposite arm remains
static. Return with control to the starting position. [0914] Vary
movement angles.
[0915] Trainer Tips [0916] Secure the glideboard when client is
getting into or out of position [0917] Place hand(s) on glideboard
to assist or resist the movement
[0918] Safety [0919] Maintain optimal joint position [0920] Keep
wrists in a neutral position [0921] Move in a controlled motion
throughout the entire exercise [0922] Avoid excessive shoulder
elevation, protraction and retraction during the movement [0923]
All movements should be pain free
[0924] Strength, Mobility and Awareness (SMA) [0925] Strength
[0926] Regression [0927] Shorten the lever length [0928] Trainer
assists glideboard movement [0929] Lower the incline [0930]
Unilateral cable work, handles separated [0931] Progression [0932]
Add weight to the glideboard [0933] Lengthen the lever [0934]
Trainer adds resistance to glideboard movement [0935] Raise the
incline [0936] Use both handles in one hand [0937] Remove the
center pulley from the glideboard
[0938] Mobility [0939] Regression [0940] Adjustable pulley position
to decrease ROM [0941] Trainer spot glideboard during end ROM
[0942] Progression [0943] Adjustable pulley position to increase
ROM [0944] Position the body on the glideboard to maximize
available ROM
[0945] Awareness [0946] Regression [0947] Position the
participant(s) in neutral spine; focus on alignment [0948]
Bilateral exercise [0949] Work through a fixed or partial ROM
[0950] Predictable tempos [0951] Raise the incline [0952] Low
kneeling [0953] Progression [0954] Allow the participant to have
free ROM [0955] Unilateral exercise [0956] Lower the incline [0957]
Suggested body position cues [0958] Unpredictable tempos [0959]
High kneeling
1. Lumbar Extension
[0960] Prime Movers [0961] Erector spinae, quadratus lumborum,
trapezius (lower) [0962] Equipment Settings [0963] Center
pulley--attached to glideboard [0964] Pulley locator clamps--low
inner position [0965] Tower height--low to mid level [0966]
Optional Accessories [0967] Weight bar
[0968] Starting Position for Lumbar Extension: [0969] Grasp handles
to pull the glideboard halfway up the rails. Facing the tower,
straddle the rails and anchor the handles with knuckles down near
the top of the glideboard to stabilize movement. Kneel toward the
top half of the glideboard behind the anchored handles. With
tension in the cables, sit back on the heels and slowly come up to
an upright, low kneeling position. Flex the elbows and position the
handles tightly against the upper chest.
[0970] Movement Description [0971] Keeping the handles in toward
the chest, slowly hinge forward at the hips with a neutral spine.
Maintain a stable trunk and pull the glideboard up the rails by
using the lower back musculature to extend the torso into an
upright position.
[0972] Movement Variations [0973] Integrate rotation into the
exercise by twisting the torso to one side at the top of the
motion.
2. Surfer LAT Pull
[0974] Prime Movers [0975] Erector spinae, deltoids, latissimus
dorsi, teres major, pectoralis major, triceps (long head)
[0976] Equipment Settings [0977] Center pulley--attached to
glideboard [0978] Pulley locator clamps--low inner position [0979]
Tower height--lot to mid level [0980] Adjustable glideboard--low to
mid level
[0981] Optional Accessories [0982] Weight bar
[0983] Starting Position for Surfer LAT Pull: [0984] Grasp handles
to pull the glideboard halfway up the rails. Facing the tower,
straddle the rails and anchor the handles with knuckles down near
the top of the glideboard to stabilize movement. Kneel toward the
top half of the glideboard behind the anchored handles. With
tension in the cables, sit back on the heels and slowly bend
forward reaching the hands towards the pulleys.
[0985] Movement Description [0986] From the starting position, pull
the glideboard up the rails by simultaneously pulling the handles
in a downward arc motion and extending the torso to an upright
position. Maintain a neutral spine and slowly reverse the arm
motion and hinge forward at the hips back to the starting
position.
[0987] Movement Variations [0988] Progress to a high kneeling
position at the top of the motion [0989] Integrate rotation into
the exercise by pressing one handle and shoulder back at the top of
the motion. 3. Cross Body Shoulder Raise with Back Extension
[0990] Prime Movers [0991] Deltoids, trapezius, rhomboids, teres
minor infraspinatus, supraspinatus
[0992] Equipment Settings [0993] Center pulley--attached to
glideboard [0994] Pulley locator clamps--low position [0995] Tower
height--lot to mid level [0996] Adjustable glideboard--low to mid
level
[0997] Optional Accessories [0998] Weight bar
[0999] Starting Position for Cross Body Shoulder Raise: [1000]
Grasp handles to pull the glideboard halfway up the rails. Facing
the tower, straddle the rails and anchor the handle in the hand
opposite from the pulley. Anchor the handle with knuckles down near
the top of the glideboard to stabilize movement. Kneel toward the
top half of the glideboard behind the anchored handle. With tension
in the cables, sit back on the heels and slowly bend forward
reaching the hand towards the pulley. Resting hand can be
positioned on the hip.
[1001] Movement Description [1002] Pull the glideboard up the rails
by bringing the handle up and across the front of the torso in an
arc motion until the handle is overhead and outside the shoulder.
Maintain a stable trunk and slowly reverse the motion back to the
starting position. Keep the elbow slightly bent throughout the
exercise.
[1003] Movement Variations [1004] Low to high kneeling. Integrate
rotation into the exercise by twisting the torso toward the
reaching hand.
VI. Exercises in Upright Supine Position (FIG. 25)
[1005] Exercises [1006] Cardio pull [1007] Squat [1008] Plyometric
squat [1009] Heel raise [1010] Hip extension with leg pulley [1011]
Assisted crunch [1012] Lying leg left [1013] Pullover crunch [1014]
LAT pull down [1015] Shoulder adduction [1016] Arm pullover [1017]
Triceps dip with dip bars [1018] Triceps press down
[1019] Description [1020] This position offers partial weight
bearing, closed chain exercises as well as dynamic cable exercises
for both upper and lower body muscle groups. The incline plane
provides optimal intensity levels to develop power in the lower
extremities with closed kinetic chain plyometric exercises. With
the ability to hold up to 250 lbs. of additional plate weights, the
weight bar accessory can be integrated to improve strength for any
user. The cable system being located overhead in this position
provides unique "top down" resistance to strengthen and condition
the abdominals, chest, shoulders, back and arms. [1021] The incline
plane can also be used as a platform to assist clients with lying
supine movements such as trunk flexion. In this case a higher
incline decreases intensity while a lower incline increases
intensity.
[1022] Equipment Considerations [1023] Adjust tower level to
appropriate incline [1024] Attach center pulley to glideboard for
cable exercises [1025] Secure pulley locator clamps in appropriate
position on LAT bars [1026] Position adjustable glideboard at
appropriate level.
[1027] Basic Starting Position without Dynamic Arm Pulley System
(See FIG. 25) [1028] Disconnect the pulley from the glideboard and
stow handles. Push the glideboard halfway up the rails, straddle
the rails and sit at the bottom edge of the glideboard facing away
from the tower. Place the feet on the squat stand with feet
positioned shoulder-width apart. Slowly lie back, ensuring the head
is fully supported.
[1029] Basic Starting Positions with Dynamic Arm Pulley System
[1030] Upright supine with dynamic arm pulley system [1031] Upright
supine with dynamic arm pulley system and squat stand [1032] Grasp
handles to bring the glideboard halfway up the rails. Facing away
from the tower, straddle the rails and sit toward the bottom edge
of the glideboard. With tension in the cables, slowly lie back,
ensuring the head is fully supported and place heels on the bottom
edge of the glideboard. Bend the elbows and bring the handles to
shoulder height with palms facing in.
[1033] Basic Starting Position with Leg Pulley System [1034]
Upright supine with leg pulley system (see FIG. 25A)
[1035] Alternate Starting Positions without Dynamic Arm Pulley
System [1036] Bridge position (see FIG. 25B) [1037] Feet engage
squat stand, arms straight by sides, legs straight, hips raised
from glideboard and in line with legs [1038] Toes out [1039]
Staggered feet [1040] Skiing position [1041] Single leg (one leg
engages squat stand other leg raised with both bent)
[1042] Alternate Starting Positions with Dynamic Arm Pulley System
[1043] Raise feet off glideboard with hips and knees flexed [1044]
Raise feet off glideboard with hips and knee extended
[1045] Equipment Modifications and Progressions [1046] Use weight
bar accessory to increase resistance [1047] Modify adjustable
pulley position to vary line of pull [1048] Add cable extension kit
for taller users
[1049] User Modifications and Progressions [1050] Adjust body
position on glideboard for more/less ROM [1051] Vary grip
positions
[1052] General Movement Variations [1053] Static equilibrium--from
the starting position, bring the glideboard up the rails by using
one handle. Without moving the glideboard, move both arms in the
opposite directions simultaneously. [1054] Unilateral--from the
starting position, use one hand while the opposite arm remains
static. Return with control to the starting position. [1055]
Plyometric variations--lower body exercises [1056] Directional
variations--cable pulley exercises
[1057] Trainer Tips [1058] Place hand(s) on glideboard to assist or
resist the movement
[1059] Safety [1060] Ensure plyostrut knob is securely tightened
[1061] Keep wrists in a neutral position during cable exercises
[1062] Move in a controlled motion throughout the entire exercise
[1063] Avoid excessive shoulder motion during overhead movements
[1064] Maintain a strong handle grip for added kinetic chain
stability [1065] All movements should be pain free
[1066] Strength, Mobility and Awareness (SMA)
[1067] Strength [1068] Regression [1069] Trainer assists glideboard
movement [1070] Lower the incline [1071] Use the handles (cardio
pull) for assistance (on squats) [1072] Unilateral cable work,
handles separated [1073] Shorten the lever length [1074]
Progression [1075] Add weight to the glideboard [1076] Trainer adds
resistance to glideboard movement [1077] Raise the incline [1078]
Unilateral leg work (lower body exercise using the squat stand)
[1079] Unilateral cable work, both handles in one hand [1080]
Lengthen the lever length, i.e., cable length [1081] Plyometric
squats
[1082] Mobility [1083] Regression [1084] Place the participant
higher on the glideboard [1085] Modify adjustable pulley position
to decrease ROM [1086] Decrease range of motion [1087] Position the
body on the glideboard to limit available ROM [1088] Move the feet
higher on the squat stand [1089] Progression [1090] Place the
participant lower on the glideboard, i.e., squats [1091] Modify
adjustable pulley position to increase ROM [1092] Place the feet
lower on the squat stand, i.e., squats [1093] Position the body on
the glideboard to maximize available ROM
[1094] Awareness [1095] Regression [1096] Position the
participant(s) in neutral spine; focus on alignment [1097]
Bilateral exercise [1098] Work through a fixed or partial ROM
[1099] Predictable tempos [1100] Raise the incline [1101]
Progression [1102] Allow the participant to have free ROM [1103]
Unilateral exercise [1104] Move the glideboard down [1105]
Suggested body position cues [1106] Unpredictable tempos
1. Cardio Pull
[1107] Prime Movers [1108] Gluteal group quadriceps, hamstrings,
gastrocnemius, latissimus dorsi, teres major, pectoral group,
biceps, brachioradialis
[1109] Equipment Settings [1110] Center pulley--attached to
glideboard [1111] Pulley locator clamps--low to mid inner position
[1112] Tower height--high level [1113] Adjustable glideboard--low
level
[1114] Optional Accessories [1115] Weight bar
[1116] Starting Position for Cardio Pull: [1117] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the bottom edge of the
glideboard. With tension in the cables, place both feet on the
squat stand and slowly lie back, ensuring head is fully supported
by the glideboard. Bend the elbows and bring the handles to
shoulder height with palms facing in toward each other.
[1118] Position Variations [1119] Toes out [1120] Staggered feet
[1121] Skiing position [1122] Single leg [1123] Grip variation
(palms facing down)
[1124] Movement Description [1125] Lower the glideboard by
extending the arms overhead while squatting down to about
90.degree. hip and knee flexion. To gain more flexion in the hips
and knees, lower the body toward the bottom of the glideboard.
Simultaneously, pull the hands down to the shoulders and press the
feet into the squat stand to return to the starting position.
Distribute the force evenly between the upper and lower body
throughout the exercise.
[1126] Movement Variations [1127] Oblique crunch (alternate knees
raised and flexed) [1128] Vary arm motion [1129] Vary grip position
[1130] Vary foot placement on the squat stand [1131] Unilateral leg
[1132] Unilateral arm
2. Squat
[1133] Prime Movers [1134] Quadriceps, gluteal group, hamstrings,
gastrocnemius
[1135] Equipment Settings [1136] Center pulley--stored behind tower
[1137] Pulley locator clamps--N/A [1138] Tower height--high level
[1139] Adjustable glideboard--low level
[1140] Optional Accessories [1141] Weight bar [1142] Squat handle
bar
[1143] Starting Position for Squat: [1144] Disconnect the pulley
from the glideboard and stow handles. Push the glideboard halfway
up the rails, straddle the rails and sit at the bottom edge facing
away from the tower. Place the feet toward the top of the squat
stand, positioned shoulder-width apart. Slowly lie back, ensuring
head is fully supported by the glideboard. Rest hands on the sides
of the glideboard or cross arms over abdomen.
[1145] Position Variations [1146] Toes out [1147] Wide stance
[1148] Staggered stance [1149] Skiing position [1150] Bridge squat
(entire lower torso raised from glide board)
[1151] Movement Description [1152] With a neutral spine position,
slowly lower the glideboard by bending both knees and hips to
around 90.degree.. Press the feet into the squat stand to return to
the starting position. Ensure the knees track over the feet
throughout the movement.
[1153] Movement Variations [1154] Unilateral (one leg raised from
squat stand) [1155] Isometric holds at various positions of the
squat
3. Plyometric Squat
[1156] Prime Movers [1157] Quadriceps, gluteal group, hamstrings,
gastrocnemius
[1158] Equipment Settings [1159] Center pulley--stored behind tower
[1160] Pulley locator clamps--N/A [1161] Tower height--mid to high
level [1162] Adjustable glideboard--low level
[1163] Optional Accessories [1164] Weight bar [1165] Squat handle
bar
[1166] Starting Position for Plyometric Squat: [1167] Disconnect
the pulley from the glideboard and stow handles. Push the
glideboard halfway up the rails, straddle the rails and sit at the
bottom edge, facing away from the tower. Place the feet on the
squat stand, positioned shoulder-width apart. Slowly lie back,
ensuring head is fully supported by the glideboard. Rest hands on
the sides of the glideboard or cross arms over abdomen. [1168] Use
caution during this exercise.
[1169] Position Variations [1170] Toes out [1171] Wide stance
[1172] Staggered stance [1173] Skiing position
[1174] Movement Description [1175] With a neutral spine position,
slowly lower the glideboard by bending both knees and hips to
around 90.degree.. Rapidly, press the feet forcefully into the
squat stand to accelerate up the rails and off the squat stand in a
jumping manner. Land softly on the squat stand by decelerating
through the range of motion and repeat. Ensure the knees track over
the effect throughout the movement and avoid bumping the glideboard
at the top during the jump phase of the exercise.
[1176] Movement Variations [1177] Unilateral (one leg raised from
squat stand) [1178] Unilateral alternating
4. Heel Raise
[1179] Prime Movers [1180] Gastrocnemius
[1181] Equipment Settings [1182] Center pulley--stored behind tower
[1183] Pulley locator clamps--N/A [1184] Tower height--high level
[1185] Adjustable glideboard--low level [1186] Telescoping squat
stand--adjust stand to allow for full range of motion
[1187] Optional Accessories [1188] Weight bar [1189] Squat handle
bar
[1190] Starting Position for Heel Raise: [1191] Disconnect the
pulley from the glideboard and stow handles. Push the glideboard
halfway up the rails, straddle the rails and sit at the bottom edge
facing away from the tower. Place the balls of the feet toward the
bottom of the squat stand with the heels suspended under the bottom
edge. Slowly lie back, ensuring head is fully supported by the
glideboard. Rest hands on the sides of the glideboard or cross arms
over abdomen.
[1192] Position Variations [1193] Knees flexed 30.degree.
throughout movement
[1194] Movement Description [1195] Lower heels below the squat
stand until a mid stretch is felt in the lower leg muscles. Press
the balls of the feet into the squat stand, raising heels as high
as possible. Pause at the top of the movement before returning to
the stretch position.
[1196] Movement Variations [1197] Unilateral [1198] Toes out [1199]
Toes in 5. Hip Extension with Leg Pulley System
[1200] Prime Movers [1201] Hamstrings, gluteal group
[1202] Equipment Settings [1203] Center pulley--stored behind tower
[1204] Pulley locator clamps--N/A [1205] Tower height--lot to mid
level [1206] Adjustable glideboard--low to mid level [1207] Leg
pulley system with ankle harness--attached to tower
[1208] Optional Accessories [1209] Weight bar
[1210] Starting Position for Hip Extension: [1211] Attach the leg
pulley system with ankle harness to the glideboard. Pull the
glideboard halfway up the rails. Straddle the glideboard and sit at
the bottom edge. Place inactive leg on the lower rail base and
press up. Attach the ankle harness to the active leg. Lie back,
ensuring head is fully supported. Straighten the active leg toward
the lower rail base and with tension on the cable, bring the
inactive foot onto the bottom of the glideboard (see FIG. 25A).
[1212] Movement Description [1213] Maintaining a neutral spine
position, slowly allow the cable to pull the leg toward the tower
until a mild stretch is felt in the hamstrings. In an arc motion,
extend the active hip by pressing the heel down toward the
glideboard and repeat the sequence.
[1214] Movement Variations [1215] Plantar flexed ankle [1216] Dorsi
flexed ankle
6. Assisted Crunch
[1217] Prime Movers [1218] Abdominals, obliques
[1219] Equipment Settings [1220] Center pulley--stored behind tower
[1221] Pulley locator clamps--N/A [1222] Tower height--low to high
level [1223] Adjustable glideboard--low level
[1224] Starting Position for Assisted Crunch: [1225] Disconnect the
pulley from the glideboard and stow handles. Push the glideboard
halfway up the rails, straddle the rails and sit at the bottom edge
facing away from the tower. Place the feet toward the bottom of the
squat stand, positioned shoulder-width apart. Slowly lie back,
ensuring head is fully supported by the glideboard. Rest hands
across the chest or lightly behind the ears.
[1226] Position Variations [1227] Arms reaching forward over knees
[1228] Arms extended overhead
[1229] Movement Description [1230] Contract the abdominal muscles
to raise the shoulder blades away from the glideboard. Maintaining
tension in the abdominals, slowly lower the torso until the
shoulder blades lightly touch the glideboard then return to the
flexed position. Keep the abdominals engaged throughout the entire
set of repetitions.
[1231] Movement Variations [1232] Integrate rotation into the
motion with added oblique twist [1233] Elevate the opposite knee to
the rotating elbow during oblique twist
7. Lying Leg Lift
[1234] Prime Movers [1235] Iliopsoas group, tensor fascia latae,
abdominals, obliques
[1236] Equipment Settings [1237] Center pulley--stored behind tower
[1238] Pulley locator clamps--N/A [1239] Tower height--high level
[1240] Adjustable glideboard--low level [1241] Folding foot
holder--raised
[1242] Starting Position for Lying Leg Lift: [1243] Disconnect the
pulley from the glideboard and stow handles. Push the glideboard
halfway up the rails, straddle the rails and sit at the bottom edge
facing away from the tower. Place the glideboard halfway up the
rails, straddle the rails and sit at the bottom edge facing away
from the tower. Lie back and reach overhead to grasp the top pads
of the foot holders with the palms facing down. Slowly bring the
feet off the floor and extend the legs forward, keeping the
abdominals engaged. If the lower back pulls away from the
glideboard with legs extended, flex hips and knees to
90.degree..
[1244] Position Variations [1245] Bend hips and knees to 90.degree.
[1246] Hold top of glideboard [1247] Hips and knees draped to one
side
[1248] Movement Description [1249] With feet together and arms
extended overhead, contract the abdominals and hip flexors to raise
the lower back off the glideboard and press feet toward ceiling.
Slowly lower the hips until the lower back lightly touches the
glideboard then return in the opposite direction. Control the
motion in each direction and avoid swinging the legs.
[1250] Movement Variations [1251] Integrate rotation into the
motion with added oblique twist
8. Pullover Crunch
[1252] Prime Movers [1253] Latissimus dorsi, abdominals, obliques,
teres major, triceps (long head), pectoral group
[1254] Equipment Settings [1255] Center pulley--attached to
glideboard [1256] Pulley locator clamps--low to mid position [1257]
Tower height--low to mid level [1258] Adjustable glideboard--low to
mid level
[1259] Optional Accessories [1260] Weight bar
[1261] Starting Position for Pullover Crunch: [1262] Grasp handles
to bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the bottom edge of the
glideboard. With tension in the cables, lift feet off the floor and
position heels at the bottom edge of the glideboard. Slowly extend
arms overhead with a slight bend in the elbows, palms facing
up.
[1263] Position Variations [1264] Bend hips and knees to 90.degree.
[1265] Extended legs
[1266] Movement Description [1267] In an arc motion, bring the
handles over the chest and reach over the knees by raising the head
and shoulders off the glideboard. Keep the abdominals engaged as
the hands return in an arc motion back to the starting
position.
[1268] Movement Variations [1269] Cross body pullover crunch (hoist
sideways when raising head and shoulders)
9. Cable Abdominal Crunch
[1270] Prime Movers [1271] Abdominals, obliques
[1272] Equipment Settings [1273] Center pulley--attached to
glideboard [1274] Pulley locator clamps--low to mid position [1275]
Tower height--low to mid level [1276] Adjustable glideboard--low to
mid level
[1277] Optional Accessories [1278] Weight bar
[1279] Starting Position for Cable Abdominal Crunch: [1280] Grasp
handles to bring the glideboard halfway up the rails. Facing away
from the tower, straddle the rails and sit toward the bottom edge
of the glideboard. With tension in the cables, lift feet off the
floor and position heels at the bottom edge of the glideboard. Bend
the elbows and bring the handles up to the shoulders, palms facing
down.
[1281] Position Variations [1282] Bend hips and knees to 90.degree.
[1283] Extended legs
[1284] Movement Description [1285] With handles held in toward the
shoulders, slowly raise the head and shoulders off the glideboard
toward the knees by contracting the abdominal muscles. Pause at the
top of the movement before returning to starting position.
[1286] No Movement Variations.
10. LAT Pull Down
[1287] Prime Movers [1288] Latissimus dorsi, rhomboids, biceps,
brachioradialis, brachialis, trapezius, teres major
[1289] Equipment Settings [1290] Center pulley--attached to
glideboard [1291] Pulley locator clamps--low to mid position [1292]
Tower height--mid to high level [1293] Adjustable glideboard--low
to mid level
[1294] Optional Accessories [1295] Weight bar
[1296] Starting Position for LAT Pull Down: [1297] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the bottom edge of the
glideboard. With tension in the cables, lift feet off the floor and
position heels at the bottom edge of the glideboard. Slowly extend
arms overhead with a slight bend in the elbows, palms facing
up.
[1298] Position Variations [1299] Bend hips and knees to 90.degree.
[1300] Extended legs
[1301] Movement Description [1302] Bring the glideboard up the
rails by pulling the elbows down to the sides of the torso until
hands are directly outside the shoulders. Focus on using the back
muscles to facilitate the movement. Maintain a neutral spine as the
hands return with control back to the starting position. [1303]
Concentrate on using the back muscles to facilitate the movement.
If the glideboard touches the bottom with arms extended overhead,
adjust body position.
[1304] Movement Variations [1305] Static equilibrium [1306]
Unilateral [1307] Narrow pull with palms facing in toward
midline
11. Shoulder Adduction
[1308] Prime Movers [1309] Latissimus dorsi, triceps (long head),
serratus, teres major
[1310] Equipment Settings [1311] Center pulley--attached to
glideboard [1312] Pulley locator clamps--mid to high inner position
[1313] Tower height--low to mid level [1314] Adjustable
glideboard--low to mid level
[1315] Optional Accessories [1316] Weight bar
[1317] Starting Position for Shoulder Adduction: [1318] Grasp
handles to bring the glideboard halfway up the rails. Facing away
from the tower, straddle the rails and sit toward the bottom edge
of the glideboard. With tension in the cables, lift feet off the
floor and position heels at the bottom edge of the glideboard. With
tension in the cables, lift feet off the floor and position heels
at the bottom edge of the glideboard. Bring the handles to the
outside of the thighs with palms facing in.
[1319] Position Variations [1320] Bend hips and knees to 90.degree.
[1321] Extended legs
[1322] Movement Description [1323] Maintaining a neutral spine
position and a slight bend in the elbow, slowly abduct the handles
laterally, keeping the hands slightly anterior to the trunk
throughout. As the hands approach shoulder height, reverse the
motion by using the back muscles to pull the handles back to the
starting position. The movement is similar to a gymnast's "Iron
Cross" exercise.
[1324] Movement Variations [1325] Static equilibrium [1326]
Unilateral
[1327] Safety Aspects [1328] If discomfort is felt in the shoulders
during this exercise, shorten the range of motion. [1329] Avoid
arching the back during the movement. Contract abdominals
throughout the exercise to maintain neutral spine. [1330] Avoid
excessive shoulder elevation during exercise. [1331] Do not allow
arms to come up too quickly from the bottom of the movement. Return
hands back to start position in a controlled manner.
12. Arm Pullover
[1332] Prime Movers [1333] Latissimus dorsi, pectoral group,
serratus, teres major, triceps (long head)
[1334] Equipment Settings [1335] Center pulley--attached to
glideboard [1336] Pulley locator clamps--mid to high position
[1337] Tower height--low to mid level [1338] Adjustable
glideboard--low to mid level
[1339] Optional Accessories [1340] Weight bar
[1341] Starting Position for Arm Pullover: [1342] Grasp handles to
bring the glideboard halfway up the rails. Facing away from the
tower, straddle the rails and sit toward the bottom edge of the
glideboard. With tension in the cables, lift feet off the floor and
position heels at the bottom edge of the glideboard. With tension
in the cables, lift feet off the floor and position heels at the
bottom edge of the glideboard. Slowly pull the handles down to the
sides with palms facing down toward glideboard.
[1343] Position Variations [1344] Bend hips and knees to
90.degree., raised [1345] Extended legs (legs extended and angled
upward)
[1346] Movement Description [1347] Maintaining a neutral spine
position and a slight bend in the elbows, bring the handles in an
arc motion overhead, toward the tower. Keep the abdominals engaged
as the hands move overhead. Using the back muscles, pull the
glideboard up the rails by pressing the handles in an arc motion
toward the top of the thighs.
[1348] Movement Variations [1349] Static equilibrium [1350]
Unilateral
[1351] Safety Aspects [1352] Do not allow arms to do the work
during this exercise. Movement should emanate from the back and
shoulder muscles. [1353] Avoid arching the back during the
movement. Contract abdominals throughout the exercise to maintain
neutral spine. [1354] Avoid excessive shoulder elevation during
exercise. 13. Triceps Dip with Dip Bars
[1355] Prime Movers [1356] Triceps, pectoralis major
[1357] Equipment Settings [1358] Center pulley--stored behind tower
[1359] Pulley locator clamps--N/A [1360] Tower height--low to high
level [1361] Adjustable glideboard--low level
[1362] Optional Accessories [1363] Dip bars (see FIGS. 8E and
8F)--upright position
[1364] Starting Position for Triceps Dip: [1365] Disconnect the
pulley from the glideboard and stow the handles. Raise the Dip Bars
into the upright position. Push the glideboard halfway up the
rails, straddle the glideboard and sit at the bottom edge. Lie
back, ensuring head is fully supported. Grasp the dip bars with
extended arms and place both feet on the bottom edge of the
glideboard.
[1366] Position Variations [1367] Bend hips and knees to
90.degree., raised [1368] Raise feet off glideboard
[1369] Movement Description [1370] Slowly lower the glideboard with
control by bending the elbows until a mild stretch is felt in the
shoulder. Maintaining neutral wrists and elbows close to the body,
press the glideboard up the rails by using the triceps muscles to
extend the elbows. Keep a slight bend in the elbow at the top of
the motion.
[1371] Movement Variations [1372] This exercise can be performed
using the dynamic arm pulley system by lowering the pulleys to a
low level and positioning the cables between the arms and
torso.
[1373] Safety Aspects [1374] Do not bounce at the bottom of the
movement. Keep movement slow and controlled throughout the
exercise. [1375] Avoid excessive shoulder elevation during
exercise. [1376] Focus on stabilizing the shoulders throughout the
movement.
14. Triceps Press Down
[1377] Prime Movers [1378] Triceps
[1379] Equipment Settings [1380] Center pulley--attached to
glideboard [1381] Pulley locator clamps--low to mid position [1382]
Tower height--low to mid level [1383] Adjustable glideboard--low to
mid level
[1384] Optional Accessories [1385] Weight bar (FIG. 8A)
[1386] Starting Position for Triceps Press Down: [1387] Grasp
handles to bring the glideboard halfway up the rails. Facing away
from the tower, straddle the rails and sit toward the bottom edge
of the glideboard. With tension in the cables, lift feet off the
floor and position heels at the bottom edge of the glideboard.
Slowly press the handles toward the hips with palms facing
down.
[1388] Position Variations [1389] Bend hips and knees to 90.degree.
[1390] Extended legs
[1391] Movement Description [1392] With the elbows remaining
stationary next to the rib cage, slowly lower the glideboard down
the rails by bending at the elbows. Press the glideboard back up
the rails by using the triceps muscles to extend the elbows.
[1393] Movement Variations [1394] Static equilibrium [1395]
Unilateral [1396] Reverse grip [1397] Hammer grip [1398] Raised
elbows
[1399] Safety Aspects [1400] Avoid arching the back during the
movement. Contract abdominals throughout the exercise to maintain
neutral spine. [1401] Do not lock the elbows out at the bottom of
the press. [1402] Do not raise head during movement. [1403] Avoid
movement at the shoulder throughout the exercise.
VII. Exercises in Inverted Supine Position (FIG. 26)
[1404] Exercises [1405] Upright Row [1406] Lateral Shoulder Raise
[1407] Inverted Front Raise [1408] Cross Body Shoulder Raise [1409]
Shoulder Shrug [1410] Inverted Biceps Curl [1411] Hamstring Curl
with Trunk Flexion [1412] Bent Leg Incline Crunch [1413] Hamstring
Curl
[1414] Description [1415] This position provides training and
conditioning for the shoulders, arms, abdominals, and hamstrings.
The dynamic arm pulley system creates a line of pull similar to
that of free-weights with the direction of resistance originating
from below the body. The folding foot holder provides a secure
position for the feet to enable inverted joint decompression or
challenging abdominal and hamstring exercises. Refrain from using
this position with clients classified as hypertensive or
immediately following cardiovascular exercise.
[1416] Equipment Considerations [1417] Adjust tower level to
appropriate incline [1418] Attach center pulley to glideboard for
cable exercises [1419] Secure pulley locator clamps in appropriate
position on LAT bars [1420] Position adjustable glideboard at
appropriate level [1421] Raise the folding foot holder 700 to
secure feet for select exercises
[1422] Basic Starting Position with Folding Foot Holder (See FIG.
26) [1423] Disconnect the pulley from the glideboard and raise the
folding foot holder to the "upright" position. Facing the tower,
straddle the rails and sit near the top edge of the glideboard.
Grasp the foot holder to pull the glideboard up the rails and
secure the feet between the pads. Slowly lie back, ensuring head is
fully supported. Extend the legs and place the arms across the
chest or lightly behind the head.
[1424] Basic Starting Position with Dynamic Arm Pulley System
[1425] Inverted supine with dynamic arm pulley system [1426] Grasp
handles and pull the glideboard halfway up the rails. Facing the
tower, straddle the rails and sit toward the top edge of the
glideboard. Slowly lie back, ensuring head is fully supported. With
tension in the cables, bring the heels up to the top edge of the
glideboard and extend the arms toward the pulleys.
[1427] Alternate Starting Positions with Folding Foot Holder [1428]
One foot secured in foot holder [1429] Vary arm positions [1430]
Alternate Starting Positions with Dynamic Arm Pulley System [1431]
Hips and knees flexed to 90.degree. [1432] Hips rotated to side
[1433] Equipment Modifications and Progressions [1434] Raise
adjustable glideboard to keep head above heart [1435] Use weight
bar accessory to increase resistance [1436] Modify adjustable
pulley position to vary line of pull [1437] Add cable extension kit
for taller users
[1438] User Modifications and Progressions [1439] Adjust body
position on glideboard for more/less ROM [1440] Vary grip
positions
[1441] General Movement Variations with Dynamic Arm Pulley System
[1442] Static equilibrium--from the starting position, bring the
glideboard up the rails by using one handle. Without moving the
glideboard, move both arms in the opposite directions
simultaneously. [1443] Unilateral--from the starting position, use
one hand while the opposite arm remains static. Return with control
to the starting position.
[1444] General Movement Variations with Folding Foot Holder [1445]
Unilateral--one foot secure in the folding foot holder [1446]
Oblique twist [1447] Various hand reaches
[1448] Trainer Tips [1449] Place hand(s) on glideboard to assist or
resist the movement [1450] Assist the client getting out of this
position
[1451] Safety [1452] Discontinue exercise or prop the torso up if
inverted position causes nausea, dizziness or light-headedness
[1453] Keep wrists in a neutral position [1454] Refrain from using
this position after cardiovascular exercises or if classified with
hypertension [1455] Move in a controlled motion throughout the
entire exercise [1456] Avoid excessive shoulder elevation,
protraction and retraction during the movement [1457] All movements
should be pain free
[1458] Strength, Mobility and Awareness (SMA)
[1459] Strength [1460] Regression [1461] Self-spot with feet
against the rails [1462] Shorten the lever length [1463] Trainer
assists glideboard movement [1464] Lower the incline [1465]
Unilateral cable work, handles separated [1466] Progression [1467]
Place the feet on the tower and press away [1468] Add weight to the
glideboard [1469] Lengthen the lever [1470] Trainer adds resistance
to glideboard movement [1471] Raise the incline [1472] Use both
handles in one hand [1473] Remove center pulley from glideboard
[1474] Unilateral, i.e., foot holder exercises
[1475] Mobility [1476] Regression [1477] Straddle glideboard or sit
cross legged to promote neutral spine [1478] Reduce ROM [1479]
Self-spot with feet on floor [1480] Trainer spot glideboard during
end of ROM [1481] Sit up using the foot holder [1482] Progression
[1483] Modify adjustable pulley position to increase ROM [1484]
Move the feet lower on the squat stand [1485] Position the body on
the glideboard to maximize available ROM [1486] Perform
unilaterally to increase the available ROM
[1487] Awareness [1488] Regression [1489] Position the
participant(s) in neutral spine; focus on alignment [1490]
Bilateral exercise [1491] Work through a fixed or partial ROM
[1492] Predictable tempos [1493] Raise the incline [1494] Raise
adjustable glideboard [1495] Progression [1496] Allow the
participant to have free ROM [1497] Unilateral exercise [1498]
Lower the incline [1499] Suggested body position cues [1500]
Unpredictable tempos [1501] Closed eyes
1. Upright Row
[1502] Prime Movers [1503] Deltoids, trapezius, biceps, brachialis,
brachioradialis, supraspinatus, infraspinatus
[1504] Equipment Settings [1505] Center pulley--attached to
glideboard [1506] Pulley locator clamps--low to mid inner position
[1507] Tower height--low to mid level [1508] Adjustable
glideboard--low to high level
[1509] Optional Accessories [1510] Weight bar
[1511] Starting Position for Upright Row [1512] Grasp handles and
pull the glideboard halfway up the rails. Facing the tower,
straddle the rails and sit toward the top edge of the glideboard.
Slowly lie back, ensuring head is fully supported. With tension in
the cables, bring the heels up to the top edge of the glideboard
and extend the arms toward the pulleys, palms facing down toward
ground.
[1513] Position Variations [1514] Hips and knees flexed to
90.degree.
[1515] Movement Description [1516] Maintaining a neutral wrist
position, bring the glideboard up the rails by pulling the handles
directly up to shoulder height with elbows in line with the torso.
Slowly lower the glideboard down the rails by returning the hands
to the starting position. Keep the handles on the outside of the
torso throughout the exercise.
[1517] Movement Variations [1518] Static equilibrium [1519]
Unilateral
[1520] Safety Aspects [1521] Do not raise the handles above
shoulder level [1522] Ensure head is fully supported by the
glideboard [1523] Avoid excessive shoulder depression and elevation
during the movement [1524] Discontinue exercise or prop the torso
up if inverted position causes nausea, dizziness, or
light-headedness
2. Inverted Lateral Shoulder Raise
[1525] Prime Movers [1526] Deltoids
[1527] Equipment Settings [1528] Center pulley--attached to
glideboard [1529] Pulley locator clamps--low to mid inner position
[1530] Tower height--low to mid level [1531] Adjustable
glideboard--low to high level
[1532] Optional Accessories [1533] Weight bar
[1534] Starting Position for Inverted Lateral Shoulder Raise:
[1535] Grasp handles and pull the glideboard halfway up the rails.
Facing the tower, straddle the rails and sit toward the top edge of
the glideboard. Slowly lie back, ensuring head is fully supported.
With tension in the cables, bring the heels up to the top edge of
the glideboard and extend the arms toward the pulleys, palms facing
in.
[1536] Position Variations [1537] Hips and knees flexed to
90.degree.
[1538] Movement Description [1539] Maintaining a neutral wrist
position and a slight bend in the elbow, bring the glideboard up
the rails by pulling the handles away from the hips, up to shoulder
height. Keep the handles anterior to the torso throughout the
exercise. Slowly lower the glideboard down the rails by controlling
the handles back to the starting position.
[1540] Movement Variations [1541] Static equilibrium [1542]
Unilateral [1543] If discomfort is felt in the shoulders, stop just
short of shoulder height or with a pain free range of motion [1544]
If the glideboard contacts the top or bottom of the rails, adjust
body position up the glideboard
[1545] Safety Aspects [1546] Do not raise the handles above
shoulder level [1547] Ensure head is fully supported by the
glideboard [1548] Avoid excessive shoulder depression and elevation
during the movement [1549] Discontinue exercise or prop the torso
up if inverted position causes nausea, dizziness, or
light-headedness
3. Inverted Front Raise
[1550] Prime Movers [1551] Deltoids (anterior), Pectoralis
Major
[1552] Equipment Settings [1553] Center pulley--attached to
glideboard [1554] Pulley locator clamps--mid to high inner position
[1555] Tower height--low to mid level [1556] Adjustable
glideboard--low to high level
[1557] Optional Accessories [1558] Weight bar
[1559] Starting Position for Inverted Front Raise: [1560] Grasp
handles and pull the glideboard halfway up the rails. Facing the
tower, straddle the rails and sit toward the top edge of the
glideboard. Slowly lie back, ensuring head is fully supported. With
tension in the cables, bring the heels up to the top edge of the
glideboard and extend the arms toward the pulleys, palms facing
down toward ground.
[1561] Position Variations [1562] Hips and knees flexed to
90.degree.
[1563] Movement Description [1564] Maintaining a neutral wrist
position and a slight bend in the elbow, bring the glideboard up
the rails by pulling the handles up in front of the body to
shoulder height. Keep the shoulders retracted throughout the
exercise. Slowly lower the glideboard down the rails by controlling
the handles back to the starting position.
[1565] Movement Variations [1566] Static equilibrium [1567]
Unilateral [1568] If discomfort is felt in the shoulders, stop just
short of shoulder height or within a pain free range of motion
[1569] If the glideboard contacts the top or bottom of the rails,
adjust body position up the glideboard
[1570] Safety Aspects [1571] Do not raise the handles above
shoulder level [1572] Ensure head is fully supported by the
glideboard [1573] Avoid excessive shoulder depression and elevation
during the movement [1574] Discontinue exercise or prop the torso
up if inverted position causes nausea, dizziness, or
light-headedness
4. Cross Body Shoulder Raise
[1575] Prime Movers [1576] Deltoids, trapezius, teres minor,
infraspinatus, supraspinatus
[1577] Equipment Settings [1578] Center pulley--attached to
glideboard [1579] Pulley locator clamps--mid to high outside
position [1580] Tower height--low to mid level [1581] Adjustable
glideboard--low to high level
[1582] Optional Accessories [1583] Weight bar
[1584] Starting Position for Cross Body Shoulder Raise: [1585]
Grasp handles and pull the glideboard halfway up the rails. Facing
the tower, straddle the rails and sit toward the top edge of the
glideboard. Slowly lie back, ensuring head is fully supported. With
tension in the cables, bring the heels up to the top edge of the
glideboard and tilt the hips away from the cable. Extend the arm
across the body toward the pulley, palms facing down. Place
inactive arm on hip or side of glideboard.
[1586] Position Variations [1587] Hips and knees flexed to
90.degree.
[1588] Movement Description [1589] Maintaining a neutral wrist
position and a slight bend in the elbow, pull the handle up and
across the front of the torso in an arc motion until the handle is
overhead and outside the shoulder. Slowly lower the glideboard down
the rails by controlling the handles back to the starting
position.
[1590] Movement Variations [1591] If discomfort is felt in the
shoulders, stop just short of shoulder height or within a pain free
range of motion [1592] If the glideboard contacts the top or bottom
of the rails, adjust body position up the glideboard
[1593] Safety Aspects [1594] Ensure head is fully supported by the
glideboard [1595] Avoid excessive shoulder depression and elevation
during the movement [1596] Discontinue exercise or prop the torso
up if inverted position causes nausea, dizziness, or
light-headedness
5. Shoulder Shrug
[1597] Prime Movers [1598] Trapezius, levator scapulae
[1599] Equipment Settings [1600] Center pulley--attached to
glideboard [1601] Pulley locator clamps--low to mid inner position
[1602] Tower height--low to mid level [1603] Adjustable
glideboard--low to high level
[1604] Optional Accessories [1605] Weight bar [1606] Dip
bars--upright position
[1607] Starting Position with Dynamic Arm Pulley System [1608]
Grasp handles and pull the glideboard halfway up the rails. Facing
the tower, straddle the rails and sit toward the top edge of the
glideboard. Slowly lie back, ensuring head is fully supported. With
tension in the cables, bring the heels up to the top edge of the
glideboard and extend the arms toward the pulleys, palms facing
in.
[1609] Starting Position with Dip Bars [1610] Facing the tower,
straddle the rails and sit toward the top edge of the glideboard.
Grasp the dip bars and slowly lie back, ensuring head is fully
supported. Holding the dip bars, bring the heels up to the top edge
of the glideboard and retract the shoulders.
[1611] Position Variations [1612] Hips and knees flexed to
90.degree.
[1613] Movement Description [1614] Maintaining straight arms, pull
the glideboard up the rails by elevating the shoulders toward the
ears. Slowly lower the glideboard back down the rails by lowering
the shoulders to the starting position. Keep shoulders in line with
the glideboard throughout the exercise.
[1615] Movement Variations [1616] Static equilibrium [1617]
Unilateral
6. Inverted Biceps Curl
[1618] Prime Movers [1619] Biceps, brachialis
[1620] Equipment Settings [1621] Center pulley--attached to
glideboard [1622] Pulley locator clamps--low to high inner position
[1623] Tower height--low to mid level [1624] Adjustable
glideboard--low to high level
[1625] Optional Accessories [1626] Weight bar
[1627] Starting Position for Inverted Biceps Curl: [1628] Grasp
handles and pull the glideboard halfway up the rails. Facing the
tower, straddle the rails and sit toward the top edge of the
glideboard. Slowly lie back, ensuring head is fully supported. With
tension in the cables, bring the heels up to the top edge of the
glideboard and extend the arms towards the pulleys with a slight
bend in the elbows. Palms face up.
[1629] Position Variations [1630] Hips and knees flexed to
90.degree. [1631] Grip variations (neutral, palms down)
[1632] Movement Description [1633] Maintaining a neutral wrist
position and a slight bend in the elbow, pull the handle up towards
the shoulders with the elbows remaining in place. Keep the
shoulders retracted throughout the exercise. Slowly lower the
glideboard down the rails by controlling the handles back to the
starting position. Keep a slight bend at the elbows at the bottom
of the movement.
[1634] Movement Variations [1635] Static equilibrium [1636]
Unilateral 7. Hamstring Curl with Trunk Flexion
[1637] Prime Movers [1638] Hamstrings, gastrocnemius, abdominals,
obliques
[1639] Equipment Settings [1640] Center pulley--stored behind tower
[1641] Pulley locator clamps--N/A [1642] Tower height--low to mid
level [1643] Adjustable glideboard--low to high level
[1644] Optional Accessories [1645] Weight bar
[1646] Starting Position for Hamstring Curl: [1647] Disconnect the
pulley from the glideboard and stow handles. Raise the folding foot
holder to the "upright" position. Facing the tower, straddle the
rails and sit near the top edge of the glideboard. Grasp the foot
holder to pull the glideboard up the rails and secure the feet
between the pads. Slowly lie back, ensuring head is fully
supported. Extend the legs and place the arms across the chest or
lightly behind the head.
[1648] Position Variations [1649] Arms reaching forward toward
knees [1650] Arms extended overhead
[1651] Movement Description [1652] With the ankles in a plantar
flexed position, lift the head and shoulders off the glideboard by
contracting the abdominal muscles. Simultaneously pull the
glideboard up the rails by pulling the heels toward the hips.
Maintaining tension in the abdominals, control the glideboard down
the rails with the hamstrings and begin lowering the head and
shoulders until the shoulder blades lightly touch the glideboard
and repeat. Keep the abdominals engaged throughout the entire set
of repetitions.
[1653] Movement Variations [1654] Integrate rotation into the
motion with added oblique twist [1655] Unilateral
[1656] Safety Aspects [1657] Do not pull excessively on the head
with hands. This places stress on the cervical spine. [1658] Do not
let the glideboard fall down the rails after the curl. [1659]
Discontinue exercise or prop the torso up if inverted position
causes nausea, dizziness, or light-headedness.
8. Bent Leg Incline Crunch
[1660] Prime Movers [1661] Hamstrings, abdominals, obliques
[1662] Equipment Settings [1663] Center pulley--stored behind tower
[1664] Pulley locator clamps--N/A [1665] Tower height--low to mid
level [1666] Adjustable glideboard--low to high level
[1667] Optional Accessories [1668] Weight bar
[1669] Starting Position for Bent Leg Incline Crunch: [1670]
Disconnect the pulley from the glideboard and stow handles. Raise
the folding foot holder to the "upright" position. Facing the
tower, straddle the rails and sit near the top edge of the
glideboard. Grasp the foot holder to pull the glideboard up the
rails and secure the feet between the pads. Slowly lie back,
ensuring head is fully supported. Extend the legs and place the
arms across the chest or lightly behind the head.
[1671] Position Variations [1672] Arms reaching forward toward
knees [1673] Arms extended overhead
[1674] Movement Description [1675] With the ankles in a plantar
flexed position, pull the glideboard up the rails by pulling the
heels toward the hips. Maintaining the knees in a flexed position.
Lift head and shoulders off the glideboard by contracting the
abdominal muscles. Lower the head and shoulders until the shoulder
blades lightly tough the glideboard and repeat the crunch. Keep the
hamstrings and abdominals engaged throughout the entire set of
repetitions. [1676] Avoid pulling excessively on the head with
hands
[1677] Movement Variations [1678] Integrate rotation into the
motion with added oblique twist [1679] If the movement is too
difficult, place arms across the chest, or reach arms to outer
thighs
[1680] Safety Aspects [1681] Do not pull excessively on the head
with hands. This places stress on the cervical spine. [1682] Do not
let the glideboard fall down the rails after the curl. [1683]
Discontinue exercise or prop the torso up if inverted position
causes nausea, dizziness, or light-headedness.
9. Hamstring Curl
[1684] Prime Movers [1685] Hamstrings, gastrocnemius
[1686] Equipment Settings [1687] Center pulley--stored behind tower
[1688] Pulley locator clamps--N/A [1689] Tower height--low to mid
level [1690] Adjustable glideboard--low to high level
[1691] Optional Accessories [1692] Weight bar
[1693] Starting Position for Hamstring Curl: [1694] Disconnect the
pulley from the glideboard and stow handles. Raise the folding foot
holder to the "upright" position. Facing the tower, straddle the
rails and sit near the top edge of the glideboard. Grasp the foot
holder to pull the glideboard up the rails and secure the feet
between the pads. Slowly lie back, ensuring head is fully
supported. Extend the legs and place the arms across the chest.
[1695] Position Variations [1696] Seated upright with hands on
glideboard, behind hips
[1697] Movement Description [1698] With the ankles in a plantar
flexed position, pull the glideboard up the rails by pulling the
heels toward the hips until the knees are flexed around 90.degree..
Maintaining tension on the hamstrings, control the glideboard down
the rails and repeat. Keep the hamstrings engaged throughout the
entire set of repetitions. Maintain a neutral spine position
throughout the exercise.
[1699] Movement Variations [1700] Unilateral (one leg)
[1701] Safety Aspects [1702] Do not pull excessively on the head
with hands. This places stress on the cervical spine. [1703] Do not
let the glideboard fall down the rails after the curl. [1704]
Discontinue exercise or prop the torso up if inverted position
causes nausea, dizziness, or light-headedness.
VIII. Exercises in Upright Prone Position (FIG. 27)
[1705] Exercises [1706] Plank [1707] Pike [1708] Push-up [1709]
Sprint Start [1710] Pull-up [1711] Swimmer [1712] Prone Reverse Fly
with Back Extension [1713] Prone Biceps Curl [1714] Scrunch (Jack
Knife) [1715] Knee Extension with Leg Pulley
[1716] Description [1717] This position offers a wide variety of
isolated and integrated strength and conditioning for nearly every
major muscle group. [1718] When the incline plane is used for plank
or push up exercises, the intensity is increased as the angle of
the rails is decreased. For example, a push up on the floor is more
difficult than a push up on an incline. To challenge stability and
balance, the glideboard can be held in the "open position," meaning
that it is not resting at the bottom of the rails. [1719] The LAT
bars are used to provide partial weight bearing exercises for the
back, shoulders and arms. This allows clients of any fitness level
to perform the pull up exercise. The lower intensity is also ideal
for developing power in the upper body by incorporating plyometric
exercise variations. [1720] The dynamic arm pulley system, being
located overhead in this position provides unique "top down"
resistance that can be used to strengthen and condition specific
upper body muscle groups. Or, integrate the entire upper body with
exercises that mimic different swimming strokes.
[1721] Equipment Considerations [1722] Adjust tower level to
appropriate incline [1723] Attach center pulley to glideboard for
cable exercises [1724] Secure pulley locator clamps in appropriate
position on LAT bars for cable exercises [1725] Lower the LAT bars
for pull up exercises [1726] Position adjustable glideboard at
appropriate level [1727] Remove or install the folding platform for
specific exercises [1728] Attach the SCRUNCH.RTM. accessory for
specific exercises [1729] Install the Leg Pulley System for
specific exercises [1730] Basic Starting Positions [1731] Upright
prone--plank position (see FIG. 27) [1732] Disconnect the pulley
from the glideboard and remove the folding platform. With the
glideboard at the bottom of the rails, face the tower and toward
the lower half of the glideboard. Place the forearms toward the top
of the glideboard with palms facing in. Raise the knees off the
glideboard and align the neck, shoulders, hops and legs into a
level plank position. Press into the forearms to keep the shoulders
in a neutral position. The glideboard can remain at the bottom in a
"closed position" or shifted up the rails in the more advanced
"open position."
[1733] Basic Starting Positions with Leg Pulley System [1734]
Upright prone with leg pulley system (see FIG. 27A)
[1735] Alternate Starting Positions [1736] Open glideboard (raised
up incline from FIG. 27 position) [1737] Kneeling with one knee on
glideboard and opposite foot on rail base [1738] Kneeling with one
knee and opposite foot on squat stand
[1739] Starting Positions with LAT Bars [1740] Upright prone with
LAT bars (basic) [1741] Disconnect the pulley from the glideboard
and lower the LAT bars downward into the pull-up position. Facing
the tower straddle the rails and push the glideboard halfway up the
incline. Lie prone with the chest positioned near the top edge of
the glideboard and grasp the LAT bars, palms facing down. With a
strong grip, slowly bring the legs onto the glideboard. [1742]
Unilateral with LAT bars
[1743] Basic Starting Position with Dynamic Arm Pulley System
[1744] Upright prone with dynamic arm pulley system. [1745] Grasp
handles and pull the glideboard halfway up the rails. Facing the
tower, straddle the glideboard and anchor the handles toward the
top edge. Lie prone with the chest near the top edge of the
glideboard. With tension in the cables, slowly bring the legs onto
the glideboard. Knees can be flexed or extended. Hands reach
overhead toward the pulleys with palms facing down toward the
ground.
[1746] Alternate Starting Position with Dynamic Arm Pulley System
[1747] Elbows on glideboard, knees bent up [1748] Grip
variations
[1749] Equipment Modifications and Progressions [1750] Use weight
bar accessory to increase resistance [1751] Modify adjustable
pulley position to vary line of pull [1752] Add cable extension kit
for taller users
[1753] User Modifications and Progressions [1754] Adjust body
position on glideboard for more/less ROM [1755] Vary grip
positions
[1756] General Movement Variations [1757] Static
equilibrium--(cable exercises). From the starting position, bring
the glideboard up the rails by using one handle. Without moving the
glideboard, move both arms in the opposite directions
simultaneously. [1758] Unilateral--From the starting position, use
one hand while the opposite arm remains static. Return with control
to the starting position.
[1759] Trainer Tips [1760] Place hand(s) on glideboard to assist or
resist the movement [1761] Provide cues to assist in body alignment
during plank exercises
[1762] Safety [1763] Maintain neutral wrist, shoulder, spinal and
pelvic alignment [1764] Move in a controlled motion throughout the
entire exercise [1765] Ensure client demonstrates proficiency of a
motion before performing plyometric variations [1766] All movements
should be pain free
[1767] Strength, Mobility and Awareness (SMA)
[1768] Strength [1769] Regression [1770] Trainer assists glideboard
movement [1771] Lower the incline [1772] Unilateral handles
separated (cable exercises) [1773] Progression [1774] Add weight to
the glideboard [1775] Trainer adds resistance to glideboard
movement [1776] Raise the incline [1777] Use both handles in one
hand (cable exercise) [1778] Unilateral (Pull Ups)
[1779] Mobility [1780] Regression [1781] Reduce ROM [1782]
Self-spot with feet on floor [1783] Trainer spot glideboard during
end ROM [1784] Progression [1785] Modify adjustable pulley position
to increase ROM [1786] Position the body on the glideboard to
maximize available ROM [1787] Perform unilaterally to increase the
available ROM
[1788] Awareness [1789] Regression [1790] Work through a fixed or
partial ROM [1791] Predictable tempos [1792] Raise the incline
[1793] Raise adjustable glideboard [1794] Progression [1795] Allow
the participant to have free ROM [1796] Lower the incline [1797]
Suggested body position cues [1798] Unpredictable tempos [1799]
Closed eyes
1. Plank Exercise
[1800] Prime Movers [1801] The static plank exercise has no primary
movers but requires global stabilization of the kinetic chain
spanning from the bases of support. As movement is added to the
plank position either by shifting the glideboard along the rails or
by driving a body part in space, the objective remains to maintain
proximal stability between the bases of support.
[1802] Equipment Settings [1803] Folding platform--removed [1804]
Center pulley--stored behind tower [1805] Pulley locator
clamps--N/A [1806] Tower height--low to high level (low incline
increases intensity)
[1807] Starting Position for Plank Exercise: [1808] Disconnect the
pulley from the glideboard and stow the handles. Remove the folding
platform or squat stand. With the glideboard at the bottom of the
rails, face the tower and kneel on the lower part of the
glideboard. Place the forearms toward the top of the glideboard
with palms facing in. Raise the knees off the glideboard ad align
the neck, shoulders, hips and legs into a level plank position.
Press into the forearms to keep the shoulders in a neutral
position. The glideboard can remain at the bottom in the "closed
position" or shifted up the rails to the more advanced "open
position." [1809] Maintain the shoulders above the elbows for the
static plank.
[1810] Position Variations [1811] Kneeling [1812] Open glideboard
(glideboard slid up incline) [1813] Extended arms (push up
position) [1814] Extended hip (one leg raised) [1815] Staggered
hands--gripping opposite sides of glideboard at offset hand
positions
[1816] Movement Variations [1817] Controlled movements can be used
to challenge proximal stability. Maintain the spine in a neutral
position throughout each distal movement [1818] Shift glideboard up
and own rails with forearms [1819] Shift glideboard up and own
rails with extended arms [1820] Plank with knee tuck and straighten
the legs while raising glideboard/user support platform.
2. Pike Exercise
[1821] Prime Movers [1822] Illiopsoas, tensor fasciae latae,
pectineus
[1823] Equipment Settings [1824] Folding platform--removed [1825]
Center pulley--stored behind tower [1826] Pulley locator
clamps--N/A [1827] Tower height--low to high level (low incline
increases intensity)
[1828] Starting Position for Pike Exercise: [1829] Disconnect the
pulley from the glideboard and stow the handles. Remove the folding
platform or squat stand. With the glideboard at the bottom of the
rails, face the tower and kneel on the lower part of the
glideboard. Place the forearms on the glideboard in front of the
knees with hands clasped together. Maintaining a neutral spine
position, raise the knees and slowly press the glideboard up the
rails. Align the neck, shoulders, hips and legs into a level plank
position with the shoulders over the elbows. Lightly press into the
forearms to keep the shoulders in a neutral position.
[1830] Position Variations [1831] Extended arms (push-up position)
[1832] Open glideboard (glideboard slid up incline)
[1833] Movement Description [1834] Maintaining a neutral spine
position, press the balls of the feet into the floor to flex the
hips up into a pike position. Maintain the shoulders above the
elbows and slowly move the glideboard back to the starting
position. [1835] Contract the abdominal muscles to stabilize the
torso throughout the movement
[1836] Movement Variations [1837] Extended arms (push-up
position)
3. Push-Up Exercise
[1838] Prime Movers [1839] Triceps, pectoral group, deltoids
[1840] Equipment Settings [1841] Folding platform--removed [1842]
Center pulley--stored behind tower [1843] Pulley locator
clamps--N/A [1844] Tower height--low to high level (low incline
increases intensity)
[1845] Starting Position for Push-Up Exercise: [1846] Disconnect
the pulley from the glideboard and stow the handles. Remove the
folding platform. Stand at the lower rail base facing the tower.
Place both hands halfway up the glideboard toward the sides with
the fingers wrapped around the sides. Push the glideboard up the
rails until the arms are perpendicular to the rails. Align the
neck, shoulders, hips and legs into a level plank position. The
glideboard can remain at the bottom in the "closed position" or
shifted up to the rails to the more advanced "open position."
[1847] Position Variations [1848] Kneeling [1849] Closed glideboard
[1850] Staggered hands
[1851] Movement Description [1852] Maintaining a stable trunk and
neutral spine position, lower the body toward the glideboard by
bending the elbows. Before the chest contacts the glideboard, push
against the glideboard until the arms are nearly straight.
Glideboard should not move during the exercise. [1853] Contract the
abdominal muscles to stabilize the torso throughout the
movement
[1854] Movement Variations [1855] Extended hips
4. Sprint Start
[1856] Prime Movers [1857] Quadriceps, gluteal group, hamstrings,
gastrocnemius, soleus
[1858] Equipment Settings [1859] Folding platform--removed [1860]
Center pulley--stored behind tower [1861] Pulley locator
clamps--N/A [1862] Tower height--low to high level
[1863] Starting Position for Sprint Start: [1864] Disconnect the
pulley from the glideboard and stow the handles. Remove the folding
platform. With the glideboard at the bottom of the rails, face the
tower and kneel on the lower part of the glideboard. Place the
forearms toward the top of the glideboard with palms facing down.
Reposition the ball of the active foot on the outside lower rail
base and set the spine into a neutral position. Press the active
foot against the lower rail base to move the glideboard up the
rails.
[1865] Position Variations [1866] Elevated knee [1867] Use squat
stand (feet at higher elevation) [1868] Staggered hands (as
described above)
[1869] Movement Description [1870] Maintaining a neutral spine and
the shoulders positioned over the elbows, lower the glideboard down
the rails until a light stretch is felt in the hips. Press the foot
into the rail base to bring the glideboard up the rails. [1871]
Plyometric Sprint Start--use caution when performing this exercise.
Start exercise with light jumping until client is comfortable with
landing position. [1872] With one knee on the glideboard, push
forcefully against the base, sliding up the rails in a jumping
manner. Land softly on the lower rail base and explode back up the
rails.
[1873] Movement Variations [1874] Place hands on the outside of the
glideboard with arms extended [1875] Plyometric sprint start [1876]
Plyometric sprit start with squat stand
5. Pull-Up Exercise
[1877] Prime Movers [1878] Latissimus dorsi, teres major,
rhomboids, biceps, brachialis, brachioradialis
[1879] Equipment Settings [1880] Tower height--mid to high level
[1881] LAT bars--lowered [1882] Center pulley--stored behind tower
[1883] Pulley locator clamps--N/A
[1884] Optional Accessories [1885] 3 grip pull-up bar 20 (FIG.
8H)
[1886] Starting Position for Pull-Up Exercise: [1887] Disconnect
the pulley from the glideboard and stow the handles. Lower the LAT
bars into the pull-up position (refer to page 14 for LAT bar
positioning instruction). Facing the tower, straddle the rails and
push the glideboard halfway up the incline. Lie prone with the
chest positioned near the top edge of the glideboard and grasp the
LAT bars, palms facing down. With a strong grip, slowly bring the
legs onto the glideboard.
[1888] Position Variations [1889] Knees flexed
[1890] Movement Description [1891] Keeping the chest in contact
with the glideboard, pull the elbows toward the sides of the torso
until hands are level with shoulders. Slowly control the glideboard
down the rails back to the starting position. [1892] Maintain the
neck in a neutral position throughout the exercise. [1893] Lead
movement with the elbows, keeping forearms parallel to the torso
throughout the movement.
[1894] Movement Variations [1895] Tempo variations [1896]
Unilateral [1897] Plyometric Pull-Up--Advanced exercise--use
caution and strict movement control) pull forcefully on the LAT
bars and momentarily release the LAT bars at the top of the motion.
Grasp the LAT bars and decelerate the glideboard down the rails in
a controlled manner.
[1898] Safety Aspects [1899] Avoid bouncing at the bottom range of
motion [1900] Avoid excessive shoulder elevation during the
exercise
6. Swimmer Exercise
[1901] Prime Movers [1902] Latissimus dorsi teres major, triceps
(long head)
[1903] Equipment Settings [1904] Folding platform--removed [1905]
Center pulley--attached to glideboard [1906] Pulley locator
clamps--low to mid inner position [1907] Tower height--low to high
level
[1908] Starting Position for Swimmer Exercise [1909] Grasp handles
and pull the glideboard halfway up the rails. Facing the tower,
straddle the glideboard and anchor the handles toward the top edge.
Lie prone with the chest near the top edge of the glideboard. With
tension in the cables, slowly bring the legs onto the glideboard.
Knees can be flexed or extended. Hands reach overhead toward the
pulleys with palms facing down.
[1910] Movement Description [1911] Maintaining a slight bend in the
elbows, bring one handle down and back in an arc motion toward the
side of the hip. Slowly bring the hand back to the starting
position. Alternate sides or repeat with same arm. [1912] Keep the
head in line with spine throughout the exercise. [1913] Contract
the abdominal muscles to stabilize the torso throughout the
movement
[1914] Movement Variations [1915] Static equilibrium [1916]
Integrate trunk rotation into the movement by elevating the active
shoulder and bending the elbow at the top of the movement. Similar
to a freestyle stroke. 7. Prone Reverse Fly with Back Extension
[1917] Prime Movers [1918] Erector spinae, levator scapula,
deltoids, trapezius rhomboids, infraspinatus
[1919] Equipment Settings [1920] Folding platform--removed [1921]
Center pulley--attached to glideboard [1922] Pulley locator
clamps--low to mid inner position [1923] Tower height--low to mid
level
[1924] Starting Position for Prone Reverse Fly: [1925] Grasp
handles and pull the glideboard halfway up the rails. Facing the
tower, straddle the glideboard and anchor the handles toward the
top edge. Lie prone with the chest near the top edge of the
glideboard. With tension in the cables, slowly brig the legs onto
the glideboard. Knees can be flexed or extended. Hands reach
overhead toward the pulleys with thumbs facing the rails.
[1926] Movement Description [1927] Maintaining a slight bend in the
elbows, press the handles out and back, parallel to the sides of
the torso. Slightly raise the head and upper chest off the
glideboard toward the top of the movement. Maintain tension in the
cables and slowly return with control back to the starting
position. [1928] Lead the motion with the hands [1929] Retract the
shoulders at the top of the motion [1930] Maintain neutral wrists
[1931] Discontinue the exercise is pain occurs in the lower back or
shoulders
[1932] Movement Variations [1933] Neutral grip
8. Prone Biceps Curl
[1934] Prime Movers [1935] Biceps, Brachialis
[1936] Equipment Settings [1937] Folding platform--removed
(optional) [1938] Center pulley--attached to glideboard [1939]
Pulley locator clamps--low to mid inner position [1940] Tower
height--low to mid level
[1941] Optional Accessories [1942] Weight bar
[1943] Starting Position for Prone Biceps Curl: [1944] Grasp
handles and pull the glideboard halfway up the rails. Facing the
tower, straddle the glideboard and anchor the handles toward the
top edge. Lie prone with the chest positioned on the top half of
the glideboard. With palms facing up, place the elbows toward top
of the glideboard with hands reaching toward the pulleys. Knees can
be flexed or extended.
[1945] Movement Description [1946] With neutral wrists and elbows
resting on the glideboard, contract the biceps to pull the handles
up toward the shoulders. Maintain tension in the cables and slowly
return with control back to the starting position. [1947] Focus on
maintaining the elbow positions on the glideboard [1948] Keep a
slight bend in the elbows to protect the joint and maintain the
load on the biceps muscles
[1949] Movement Variations [1950] Unilateral [1951] Static
equilibrium
9. Scrunch (Jack Knife)
[1952] Prime Movers [1953] Iliopsoas Sartorius, pectineus, tensor
fascia latae, (abdominals, obliques)
[1954] Equipment Settings [1955] SCRUNCH.RTM. accessory or platform
22 (FIG. 8I) [1956] Tower height--low to mid level [1957] Center
pulley--stored behind tower [1958] Pulley locator clamps--N/A
[1959] Starting Position for Jack Knife: [1960] Attach the
SCRUNCH.RTM. platform 22 to the top of the rails. Facing the tower,
kneel toward the top of the glideboard. Grasp the cross bar 22A on
the outside with palms facing in and rest the elbows on the padded
surface. Maintaining a neutral spine, position the shoulders
directly over the elbows. Press elbows into padding 22B to maintain
a neutral shoulder position.
[1961] Movement Description [1962] Maintaining a strong grip with
shoulders positioned over the elbows, bring the glideboard up the
rails by pulling the knees toward the elbows. Contract the
abdominals to flex the spine toward the top of the movement. With
the abdominals contracted to protect the spine, slowly lower the
glideboard down the rails back to a neutral spine position. [1963]
Discontinue exercise if pain occurs in lower back or shoulders
[1964] Maintain strict control of motion throughout the
exercise
[1965] Movement Variations [1966] Jack Knife--extended legs; legs
extended and raised from glideboard [1967] Kneeling Jack--knife
single leg [1968] Kneeling oblique jack knife 10. Knee Extension
with Leg Pulley
[1969] Prime Movers [1970] Quadriceps
[1971] Equipment Settings [1972] Leg pulley system--connected to
tower pulley latch; mid to high level [1973] Center pulley--stored
behind tower [1974] Pulley locator clamps--N/A [1975] Tower
height--low to mid level
[1976] Optional Accessories [1977] Weight bar
[1978] Starting Position for Knee Extension [1979] Attach the leg
pulley system to the glideboard. Secure the ankle harness around
the active leg with the cable attached at the back of the heel.
Push glideboard halfway up rails and lie face down with head toward
the tower. Rest hands on the top end of the glideboard.
[1980] Position Variations [1981] Foot slightly turned out (use
caution)
[1982] Movement Description [1983] With upper legs lying flat on
the glideboard, bend the knee of the active leg to form a
90.degree. angle. Using the quadriceps muscles, extend the active
knee. Lower the glideboard back down the rails by returning the leg
back to a 90.degree. angle.
[1984] Movement Variations [1985] Integrate a hip flexor stretch
into the movement by slightly raising the active knee off
glideboard at the bottom of the motion (knee at 90.degree.)
IX. Exercises in Inverted Prone Position (FIG. 28)
[1986] Exercises [1987] Inverted Plank [1988] Inverted Pike/Tuck
[1989] Inverted Push-up [1990] Overhead Press [1991] Inverted
Scrunch
[1992] Description [1993] This position provides training and
conditioning for the shoulders, arms and trunk. With the inverted
body position, the degree of incline will inversely affect the
strength and stability components of the plank and push up
exercises. A lower incline emphasizes proximal stability whereas a
higher incline emphasizes upper body strength. [1994] Refrain from
using this position with clients classified as hypertensive or
immediately following cardiovascular exercise.
[1995] Equipment Considerations [1996] Detach the center pulley and
store behind tower [1997] Adjust tower level to appropriate incline
[1998] Remove folding platform [1999] Attach press bar to lower
rails for specific exercises [2000] Attach SCRUNCH.RTM. accessory
to lower rails for specific exercises
[2001] Basic Starting Position: Inverted Prone with Press Bar
[2002] Attach the press bar to the rail base. With the glideboard
closed, come to a kneeling position, facing away from the tower.
Grasp the press bar and lower the torso down to the glideboard.
Chest should be positioned near the bottom. Knees can be flexed or
extended with the feet positioned on the outside of the rails.
[2003] Basic Starting Position Push-Up Position (without Press Bar)
[2004] Push up position [2005] Remove the folding platform. With
the glideboard closed, come to a kneeling position, facing away
from the tower. Place both hands on the floor below the lower rail
base. Bring the arms into a vertical position with hands under the
shoulders. Press the glideboard up the rails with the feet until
the entire body is aligned. The glideboard can remain at the bottom
in a "closed position" or up the rails in the "open position."
[2006] Basic Starting Position Plank with Press Bar [2007] Kneeling
[2008] With the press bar 12 attached and glideboard closed, come
to a kneeling position, facing away for the tower. Place both hands
on the press bar and bring the arms into a vertical position with
hands under the shoulders.
[2009] Basic Starting Position Plan with Platform or Accessory 22
[2010] Plank with platform 22 (FIG. 8I) [2011] With the accessory
or platform 22 attached to the lower end of the incline, and
glideboard closed, come to a kneeling position facing away from the
tower. Grasp the bar and place the forearms on the pad 22B. Bring
the upper arms into a vertical position with elbows under the
shoulders.
[2012] Alternate Starting Positions [2013] Open glideboard (raised
up incline) [2014] Extended legs and open glideboard (legs and
torso raised, feet alone contact glideboard)
[2015] Basic Starting Position Plank [2016] Remove the folding
platform. With the glideboard closed, come to a kneeling position,
facing away from the tower. Place both forearms on the floor below
the lower rail base, hands clasped together. The glideboard can
remain at the bottom in a "closed position" or up the rails in the
"open position."
[2017] Equipment Modifications and Progressions [2018] Increase
incline for greater upper body focus [2019] Decrease incline for
greater core focus [2020] Use weight bar accessory to increase
resistance
[2021] User Modifications and Progressions [2022] Adjust body
position on glideboard for more/less ROM and load [2023] Vary grip
or hand positions
[2024] General Movement Variations [2025] Unilateral--from the
starting position, use one hand while the opposite arm remains
static. Return with control to the starting position. [2026]
Plyometric variations--upper body exercises
[2027] Trainer Tips [2028] Provide cues to assist in body alignment
during plank exercises
[2029] Safety [2030] Maintain neutral wrist, shoulder, spinal and
pelvic alignment [2031] Move in a controlled motion throughout the
entire exercise [2032] Maintain stability of the core in dynamic
movements [2033] All movements should be pain free
[2034] Strength, Mobility and Awareness (SMA)
[2035] Strength [2036] Regression [2037] Trainer assists glideboard
movement [2038] Shorten the lever length [2039] Lower the incline
[2040] Progression [2041] Add weight to the glideboard [2042]
Lengthen the levers [2043] Trainer adds resistance to glideboard
movement [2044] Raise the incline [2045] Unilateral
[2046] Mobility [2047] Regression [2048] Reduce ROM [2049] Position
the body higher on the glideboard to minimize the ROM [2050] Modify
adjustable pulley position to decrease ROM (cable exercises) [2051]
Trainer spot glideboard during end ROM [2052] Progression [2053]
Work through a full ROM [2054] Modify adjustable pulley position to
increase ROM (cable exercises) [2055] Position the body on the
glideboard to maximize available ROM
[2056] Awareness [2057] Regression [2058] Work through a fixed or
partial ROM [2059] Predictable tempos [2060] Raise the incline
[2061] Increase contact surface area with the glideboard [2062]
Progression [2063] Allow the participant to have free ROM [2064]
Lower the incline [2065] Suggested body position cues [2066]
Unpredictable tempos [2067] Reduce contact surface area with
glideboard
1. Inverted Plank
[2067] [2068] This exercise can be performed with the hands or
forearms positioned on the platform 22 floor below the lower rail
base. Towel or padding are recommended underneath forearms when
performing exercises without platform or accessory 22.
[2069] Prime Movers [2070] The static plank exercise has no primary
movers but requires global stabilization of the kinetic chain
spanning from the bases of support. As movement is added to the
plank position, either by shifting the glideboard along the rails
or by driving a body part in space, the objective remains to
maintain proximal stability between the bases of support.
[2071] Equipment Settings [2072] Folding platform--removed [2073]
Center pulley--stored behind tower [2074] Pulley locator
clamps--N/A [2075] Tower height--low to mid level [2076] Note:
Lower incline requires more stability less upper body strength;
Higher incline requires more upper body strength, less
stability
[2077] Optional Accessories [2078] Press bar 12--attached to lower
rails [2079] SCRUNCH.RTM. accessory 22--attached to lower rails
[2080] Starting Position for Inverted Plank: [2081] With the
glideboard closed, come to a kneeling position, facing away from
the tower. Place both forearms on the floor below the lower rail
base, hands clasped together. Bring the upper arms into a vertical
position with elbows under the shoulders. Elevate the hips and
knees so the entire body is aligned. The glideboard can remain at
the bottom in a "closed position" or up the rails in the "open
position."
[2082] Starting Position with SCRUNCH.RTM. Accessory 22 [2083] With
the glideboard closed, come to a kneeling position facing away from
the tower. Grasp the SCRUNCH.RTM. Accessory bar and place the
forearms on the pad. Bring the upper arms into a vertical position
with elbows under the shoulders. Elevate the hips and knees so the
entire body is aligned. The glideboard can remain at the bottom in
a "closed position" or up the rails in the "open position."
[2084] Position Variations [2085] Closed glideboard on knees [2086]
Unilateral
[2087] Movement Variations [2088] N/A
2. Inverted Pike/Tuck
[2088] [2089] These exercises can be performed with the press bar
12 or with the hands or forearms positioned on the floor below the
lower rail base. Towels or padding are recommended underneath the
forearms. [2090] Pike (with or without press bar) [2091] Tuck (with
or without press bar)
[2092] Prime Movers [2093] Iliopsoas, tensor fasciae latae,
pectineus
[2094] Equipment Settings [2095] Folding platform--removed [2096]
Center pulley--stored behind tower [2097] Pulley locator clamps--NA
[2098] Tower height--low to mid level (low incline increases
stability challenge)
[2099] Optional Accessories [2100] Press bar--attached to lower
rail [2101] SCRUNCH.RTM. Accessory--attached to lower rail
[2102] Starting Position with Press Bar [2103] With the press bar
12 attached and glideboard closed, come to a kneeling position,
facing away from the tower. Place both hands on the press bar and
bring the arms into a vertical position with hands under the
shoulders. The glideboard can remain at the bottom in a "closed
position" or up the rails in the "open position."
[2104] Starting Position with Hands on Floor [2105] With the
glideboard closed, come to a kneeling position, facing away from
the tower. Place both hands on the floor below the lower rails
base. Bring the arms into a vertical position with hands under the
shoulders. Press the glideboard up the rails with the feet until
the entire body is aligned. The glideboard can remain at the bottom
in a "closed position" or up the rails in the "open position."
[2106] Position Variations [2107] Single leg [2108] Pike
[2109] Movement Description (Pike) [2110] Maintaining a neutral
spine position, press the balls of the feet into the glideboard to
flex the hips up into a pike position. With shoulders directly
above or slightly behind the hands, slowly control the glideboard
back to the starting position.
[2111] Movement Variations [2112] Move into a tuck position (knees
bent and engaging glideboard) instead of pike position. [2113] Tuck
with elevated knees (not engaging glideboard) [2114] Single leg
tuck [2115] Oblique pike
3. Inverted Push-Up
[2115] [2116] This exercise can be performed with press bar 12 or
without press bar, with the hands positioned on the floor below the
lower rail base.
[2117] Prime Movers [2118] Pectoral group, triceps, deltoids
[2119] Equipment Settings [2120] Folding platform--removed [2121]
Center pulley--stored behind tower [2122] Pulley locator clamp--N/A
[2123] Tower height--low to mid level
[2124] Optional Accessories [2125] Press bar 12 attached to lower
rails
[2126] Starting Position for Inverted Push-Up: [2127] Remove the
folding platform. With the glideboard closed, come to a kneeling
position, facing away from the tower. Place both hands on the floor
below the lower rail base. Bring the arms into a vertical position
with hands under the shoulders. Press the glideboard up the rails
with the feet until the entire body is aligned. The glideboard can
remain at the bottom in a "closed position" or up the rails in the
"open position."
[2128] Position Variations [2129] Kneeling [2130] Single leg [2131]
Wide hands [2132] Narrow hands
[2133] Movement Description [2134] Maintaining a stable trunk and
neutral spine position, slowly lower the body by bending the elbows
and push up until the arms are nearly straight. Glideboard should
not move during the exercise.
4. Overhead Press
[2134] [2135] This exercise can be performed with press bar 12 or
with the hands positioned on outside rail feet.
[2136] Prime Movers [2137] Deltoids, triceps, pectorals major
[2138] Equipment Settings [2139] Folding platform--removed [2140]
Center pulley--stored behind tower [2141] Pulley locator
clamps--N/A [2142] Tower height--low to mid level
[2143] Optional Accessories [2144] Press bar 12 attached to lower
rails (as in FIG. 28)
[2145] Starting Position for Overhead Press: [2146] Attach the
press bar to the rail base. With the glideboard closed, come to a
kneeling position, facing away from the tower. Grasp the press bar
and slowly lower the torso down as the glideboard moves up the
rails. Position the chest near the bottom of the glideboard. Elbows
are slightly bent. Knees can be flexed or extended with the feet
positioned on the outside of the rails.
[2147] Movement Description [2148] Keeping the chest in contact
with the glideboard, slowly bend the elbows to lower the glideboard
down the rails until a comfortable stretch is felt in the
shoulders. Press the glideboard up the rails until the arms are
nearly straight. [2149] If the glideboard bottoms out, shift the
body position toward the lower rail base. [2150] Maintain the neck
in a neutral position throughout the exercise. [2151] Avoid
excessive wrist extension during the exercise.
[2152] Movement Variations [2153] Unilateral [2154] Plyometric
overhead press (release bar 12 while pushing up)
5. Inverted Scrunch
[2155] Prime Movers [2156] Iliopsoas, Sartorius, pectineus, tensor
fascia latae, (abdominals, obliques)
[2157] Equipment Settings [2158] SCRUNCH.RTM. Accessory or platform
22--attached [2159] Folding platform--removed [2160] Center
pulley--stored behind tower [2161] Pulley locator clamps--N/A
[2162] Tower height--low to mid level (low incline increase
stability challenge)
[2163] Starting Position [2164] With the platform 22 attached and
glideboard closed, come to a kneeling position facing away from the
tower. Grasp the handle bar 22A and place the forearms on the pads
22B. Bring the upper arms into a vertical position with elbows
under the shoulders. Elevate the knees and press the glideboard up
the rails with the feet until body is aligned in a plank
position.
[2165] Position Variations [2166] Knees diagonal (rotate to one
side) [2167] Feet diagonal (rotate to one side)
[2168] Movement Description [2169] Maintaining shoulders positioned
over the elbows and knees slightly elevated, press the feet into
the glideboard and tuck the knees in toward the chest. With the
abdominals contracted to protect the spine, slowly press the
glideboard back up the rails until legs are extended.
[2170] Movement Variations [2171] Oblique tuck (with feet diagonal)
[2172] Oblique knee tuck (knees/lower legs diagonal) [2173] Single
leg extended--knee tuck
X. Exercises in Upright Side Lying Position (FIG. 29)
[2174] Exercises [2175] Side Plank [2176] Side Lying Squat [2177]
Hip Adduction with Leg Pulley
[2178] Description [2179] This position provides training and
conditioning in lateral position for the shoulders, legs and trunk.
Depending on the exercise selected in the side lying position the
degree of incline on the rails will affect the intensity and focus
of the exercise. With the angle of the rails low there is a higher
degree of core focus and range of motion for the hip adduction. In
side lying squats an increased angle of the rails will increase the
exercise intensity.
[2180] Equipment Considerations [2181] Adjust tower level to
appropriate incline [2182] Remove folding platform for side plank
[2183] Leg pulley system with ankle harness--attached to tower
[2184] Basic Starting Position Side Plank with Knees Bent (See FIG.
29) [2185] Remove the entire folding platform. Disconnect the
pulleys from the glideboard at bottom of rails, come to a side
lying position on the glideboard with the head toward the tower.
The glideboard can remain at the bottom in a "closed position" or
up the rails in the "open position."
[2186] Basic Starting Position Side Lying Squat with Squat Stand
[2187] Upright side lying with squat stand [2188] Attach the
folding platform squat stand s in FIG. 1. Disconnect the pulley
from the glideboard and stow handles. Push the glideboard halfway
up the rails, straddle the rails and sit at the bottom edge facing
away from the tower. Place the feet on the squat stand with feet
positioned shoulder-width apart. Slowly lie back, ensuring the head
is supported fully. Walk the feet to one side of the squat stand
and roll on to one side. Place the top foot on the squat stand
toward the front edge. Bring the bottom leg forward with a bent or
extended knee.
[2189] Basic Starting Position: Hip Adduction with Leg Pulley
System [2190] Upright Side Lying with Leg Pulley System [2191]
Attach the leg pulley system with ankle harness to the glideboard.
Pull the glideboard halfway up the rails. Straddle the glideboard
and sit at the bottom edge. Place inactive leg on the squat stand
and press up. Attach the ankle harness to active leg. Lie back,
ensuring head is supported fully. Straighten the active leg toward
the squat stand. Keeping tension in the cable, bend the inactive
knee and position the lower leg across the bottom edge of the
glideboard. Slowly turn to the side so the active leg is stacked on
top. Rest the head on the bottom arm.
[2192] Equipment Modifications and Progressions [2193] Adjust body
position on glideboard for more/less ROM and load
[2194] General Movement Variations [2195] Plyometric
variations--lower body exercises [2196] Directional variations--leg
pulley exercises
[2197] Trainer Tips [2198] Assist the client into the Leg pulley
system by attaching the snap hood to the ankle harness after the
client is in the side lying position. Use hands or foot to
stabilize the glideboard until client is comfortable with the
movement.
[2199] Safety [2200] Ensure plyostrut knob is securely tightened
[2201] Move in a controlled motion throughout the entire exercise
[2202] Maintain neutral shoulder, spinal and pelvic alignment
[2203] Maintain stability of the core in dynamic movements [2204]
All movements should be pain free
[2205] Strength, Mobility and Awareness (SMA)
[2206] Strength [2207] Regression [2208] Use the squat stand or the
cables for assistance [2209] Shorten the lever length [2210]
Trainer assists glideboard movement [2211] Lower the incline [2212]
Progression [2213] Add weight to the glideboard [2214] Lengthen the
lever [2215] Trainer adds resistance to glideboard movement [2216]
Raise the incline
[2217] Mobility [2218] Regression [2219] Reduce ROM [2220] Adjust
the foot on the squat stand, i.e., squats [2221] Modify adjustable
pulley position to decrease ROM, i.e., hip adduction [2222] Trainer
spot glideboard during end ROM [2223] Progression [2224] Modify
adjustable pulley position to increase ROM [2225] Adjust the foot
on the squat stand, i.e., squats [2226] Modify adjustable pulley
position to increase ROM, i.e., hip adduction [2227] Position the
body on the glideboard to maximize available ROM [2228] Perform
unilaterally to increase the available ROM
[2229] Awareness [2230] Regression [2231] Position the
participant(s) in neutral spine; focus on alignment [2232] Work
through a fixed or partial ROM [2233] Predictable tempos [2234]
Raise the incline [2235] Adjustable glideboard on a flat level
[2236] Progression [2237] Allow the participant to have free ROM
[2238] Unilateral exercise [2239] Lower the incline [2240]
Suggested body position cues [2241] Unpredictable tempos [2242]
Closed eyes
1. Side Plank
[2243] Prime Movers [2244] The static plank exercise has no primary
movers but requires global stabilization of the kinetic chain
spanning from the bases of support. As movement is added to the
plank position, either by shifting the glideboard along the rails
or by driving body part in space, the objective remains to maintain
proximal stability between the bases of support.
[2245] Equipment Settings [2246] Folding platform--removed [2247]
Center pulley--stored behind the tower [2248] Pulley locator
clamps--N/A [2249] Tower height--low to high level (low incline
increases intensity)
[2250] Starting Position for Side Plank Exercise: [2251] Remove the
entire folding platform. Disconnect the pulleys from the
glideboard. With the glideboard at bottom of rails, come to a side
lying position on the glideboard with the head toward the tower.
The glideboard can remain at the bottom in a "closed position" or
up the rails in the "open position." [2252] With the bottom elbow
positioned directly under the shoulder, stack the feet and lift the
hip straight off the glideboard until body is straight. Top arm
rests on the side of the torso.
[2253] Position Variations [2254] Knees bent (as in FIG. 29) [2255]
Open glideboard with upper leg lift and hand reach (one hand and
arm raised straight up)
2. Side Lying Squat
[2256] Prime Movers [2257] Quadriceps, gluteal group,
hamstrings
[2258] Equipment Settings [2259] Center pulley--stored behind tower
[2260] Pulley locator clamps--N/A [2261] Tower height--mid to high
level [2262] Adjustable glideboard--low level [2263] Folding
platform/squat stand 246 attached
[2264] Starting Position for Side Lying Squat: [2265] Attach the
folding platform. Disconnect the pulley from the glideboard and
stow handles. Push the glideboard halfway up the rails, straddle
the rails and sit at the bottom edge facing away from the tower.
Place the feet on the squat stand with feet positioned
shoulder-width apart. Slowly lie back, ensuring the head is
supported fully. Walk the feet to one side of the squat stand and
roll on to one side. Place the top foot on the squat stand toward
the front edge. Bring the bottom leg forward with a bent or
extended knee.
[2266] Position Variations [2267] Vary foot position [2268] Forearm
supporting neck
[2269] Movement Description [2270] With a neutral spine position,
slowly lower the glideboard by bending the active knee and hip to
around 90.degree.. Press the foot into the squat stand to return to
the starting position. Ensure the knee track over the foot
throughout the movement.
[2271] Movement Variations [2272] Plyometric squat ("jump" off
squat stand) 3. Hip Adduction with Leg Pulley System
[2273] Prime Movers [2274] Hip adductors: adductor magnus
gracilias, adductor longus
[2275] Equipment Settings [2276] Folding platform--removed [2277]
Adjustable glideboard--low to mid level [2278] Center
pulley--stored behind tower [2279] Pulley locator clamps--N/A
[2280] Tower height--low to mid level
[2281] Required Accessories [2282] Leg Pulley System--connected to
tower pulley latch; mid to high level
[2283] Starting Position for Hip Adduction: [2284] Attach the leg
pulley system with ankle harness to the glideboard. Pull the
glideboard halfway up the rails. Straddle the glideboard and sit at
the bottom edge. Place one foot on the rail base and press up.
Attach the ankle harness to the active leg. Lie back, ensuring head
is fully supported. Straighten the active leg toward the squat
stand. Keeping tension in the cable bend the inactive knee and
position the lower leg across the bottom edge of the glideboard.
Slowly turn to the side so the active leg is stacked on top. Rest
the head on the bottom arm. [2285] Attach cable to outside ring on
ankle harness.
XI. Exercises in Base Standing Position (FIG. 30)
[2286] Exercises [2287] Lunge
[2288] Description [2289] This position provides functional
stability and balance challenges to the entire body while
strengthening and conditioning the lower body. The three base stand
options provide unique progressions and modifications to the
conventional lunge by using the movable glideboard to emphasize
controlled movement. Medicine balls and free weights can be used to
increase exercise intensity or target specific movement
patterns.
[2290] Equipment Considerations [2291] Detach the center pulley and
store behind tower [2292] Adjust tower level to appropriate incline
[2293] Remove folding platform
[2294] Basic Starting Position Facing Tower (See FIG. 30) [2295]
Stand behind the lower rail base, facing the tower, place one foot
toward the middle of the glideboard.
[2296] Basic Starting Position Facing Lateral [2297] Lunge--facing
lateral [2298] Stand behind the lower rail base, facing sideways.
Place the foot that is closest to the lower rail base on the bottom
edge of the glideboard.
[2299] Basic Starting Position Facing Forward [2300] Lunge--facing
forward [2301] Stand behind the lower rail base, facing away from
the tower. Place the ball of one foot on the bottom edge of the
glideboard.
[2302] Alternate Starting Positions [2303] Foot position
variations
[2304] Equipment Modifications and Progressions [2305] Raise
incline to reduce balance challenge for lateral and tower facing
positions [2306] Lower incline to challenge balance and stability
[2307] User Modifications and Progressions [2308] Adjust foot
placement on glideboard for more or less ROM
[2309] General Movement Variations [2310] Hand reaches
[2311] Trainer Tips [2312] Place hand(s) on glideboard to assist or
resist the movement
[2313] Safety [2314] Maintain bodyweight on the grounded leg [2315]
Move in a controlled motion throughout the entire exercise [2316]
All movements should be pain free
[2317] Strength, Mobility and Awareness (SMA)
[2318] Strength [2319] Regression [2320] Sell-spot with a support,
i.e., trainer or stable object [2321] Raise the incline [2322] Work
through a smaller ROM [2323] Progression [2324] Hold an external
load, i.e., hand weights, medicine ball [2325] Lower the incline
[2326] Work through a full or deep ROM
[2327] Mobility [2328] Regression [2329] Work through a smaller ROM
[2330] Shorten stance [2331] Lower heel (on lunges) [2332]
Progression [2333] Work through a larger ROM [2334] Widen stance
[2335] Raise heel (on lunges)
[2336] Awareness [2337] Regression [2338] Measure off a specific
ROM, i.e., put your finger on the rail [2339] Self-spot, i.e.,
trainer or stable object [2340] Raise the incline [2341] Flex the
back knee and preposition the pelvis [2342] Focus on one non-moving
point [2343] Progression [2344] Work through a larger ROM without
support [2345] Lower the incline [2346] Add rotation [2347] Stay up
on the ball of back foot [2348] Closed eyes
1. Lunge Facing Tower
[2349] Prime Movers [2350] Quadriceps, gluteal group,
hamstrings
[2351] Equipment Settings [2352] Folding platform--removed [2353]
Center pulley--stored behind tower [2354] Pulley locator
clamps--N/A [2355] Tower height--low to mid-level (low incline)
[2356] Optional Accessories [2357] Slide Distance Regulator
[2358] Staring Position for Lunge Facing Tower: [2359] Stand behind
the lower rail base, facing the tower. Place one foot toward the
middle of the glideboard (see FIG. 30).
[2360] Position Variations [2361] Vary foot positions to change
exercise emphasis.
[2362] Movement Description [2363] Push the glideboard up the rails
by lunging forward until the leg on the glideboard forms a
90.degree. angle at the knee. Press the foot into the glideboard as
the glideboard is returned to the starting position [2364] Keep the
knee positioned over the middle of the foot throughout the movement
[2365] Maintain an upright posture (unless adding hand reaches)
[2366] Maintain a slow tempo during the movement. Raise and lower
the glideboard in a controlled manner [2367] When lunging forward,
apply bodyweight to the leading leg. Allow the back knee to bed and
the back heel to raise off the ground. [2368] Use caution during
this exercise. Beginners may need a chair or spotting when first
performing movement.
[2369] Movement Variations [2370] Forward hand reach--reach one
hand upward while lunging forward [2371] Overhead hand reach--both
arms raised upward [2372] Rotational hand reach--rotate arms and
torso while lunging [2373] Hold ball or hand-weights
2. Lunge Facing Lateral
[2374] Prime Movers [2375] Quadriceps, gluteal group, hamstrings,
hip adductors
[2376] Equipment Settings [2377] Folding platform--removed [2378]
Center pulley--stored behind tower [2379] Pulley locator
clamps--N/A [2380] Tower height--low to mid-level (low incline)
[2381] Optional Accessories [2382] Slide distance regulator
[2383] Starting Position [2384] Stand behind the lower rail base,
facing the tower. Place one foot that is closest to the lower rail
base on the bottom edge of the glideboard.
[2385] Position Variations [2386] Vary foot positions to change
exercise emphasis.
[2387] Movement Description [2388] Push the glideboard up the rails
while performing a single leg squat with the stationary leg. Once a
mild stretch is felt in the inner of the resting leg, bring the
glideboard back down the rails by pressing into the active leg into
an upright position. [2389] Keep the grounded hip, knee and foot in
good alignment with the knee positioned over the foot throughout
the movement. [2390] Maintain a slow tempo during the movement.
Raise and lower the glideboard in a controlled manner [2391] Use
caution during this exercise. Beginners may need a chair or
spotting when first performing movement.
[2392] Movement Variations [2393] Forward hand reach while
performing lunge [2394] Overhead hand reach while performing lunge
[2395] Rotational hand reach--rotate while performing lunges [2396]
Hold ball or hand-weights during lunges
3. Lunge Facing Forward
[2397] Prime Movers [2398] Quadriceps, gluteal group, hamstrings,
hip adductors
[2399] Equipment Settings [2400] Folding platform--removed [2401]
Center pulley--stored behind tower [2402] Pulley locator
clamps--N/A [2403] Tower height--low to mid-level (low incline)
[2404] Optional Accessories [2405] Slide distance regulator
[2406] Staring Position [2407] Stand behind the lower rail base,
facing the tower. Place the ball of one foot on the bottom edge of
the glideboard.
[2408] Position Variations [2409] Vary foot positions to change
exercise emphasis.
[2410] Movement Description [2411] Push the glideboard up the rails
while performing a single leg squat with the stationary leg. Move
through a comfortable range of motion then press into the
stationary foot to return to an upright position. [2412] Keep the
grounded hip, knee and foot in good alignment with the knee
positioned over the foot throughout the movement. [2413] Maintain a
slow tempo during the movement. Raise and lower the glideboard in a
controlled manner [2414] Use caution during this exercise.
Beginners may need a chair or spotting when first performing
movement.
[2415] Movement Variations [2416] Forward hand reach [2417]
Rotational hand reach [2418] Hold ball or hand-weights
[2419] Exercise routines incorporating the above exercises will now
be described. In designing an exercise routine for a single
exerciser, a group class, or the like, it is desirable to minimize
body position and other transitions to keep the exerciser working
and avoid over-training one particular muscle group. Some examples
of exercise programming to achieve various exercise objectives are
detailed below and illustrated in FIGS. 31 to 37. Group training
methods for delivering different workout routines to a large group
of individuals, for example in an exercise class environment, may
be devised using the adjustable incline exercise devices and basic
exercise positions described above.
[2420] There are a number of variables in performing a series of
exercises on adjustable incline devices such as the devices
illustrated in FIGS. 1 to 15: [2421] 1. Angle of incline--i.e.
height of attachment of upper end of rails to tower. The
multi-level tower provides incline resistance that is key to
providing ideal exercise intensity or exercise resistance based on
an individual's muscular ability (see FIGS. 16 to 19). [2422] 2.
Cable/center pulley attached to glideboard or not attached. The
closed chain squat platform with no cable attached allows for
partial weight bearing exercises. [2423] 3. With cable attached,
location of pulleys (inner or outer side, height) on LAT or pulley
arms 220B. Adjustable pulley clamp positions accommodate an
individual's stature and allow for optimal line of pull to maximize
muscular contraction. [2424] 4. Attachment of optional accessories
(FIGS. 8A to 8I and others). [2425] 5. Body position (i.e. any one
of the eleven basic positions of FIGS. 20 to 30 and variations of
those positions as discussed above). The use of the glideboard
allows for a very large number of different possible body
positions, facilitating over 200 different exercises depending upon
the user's physical capabilities and objectives. [2426] 6. Start
position of glideboard. [2427] 7. Adjustable glideboard 210 raised
or lowered. [2428] 8. Pulley arms 220B raised or lowered.
[2429] The following programs have exercise sequences designed for
efficiency in body re-position transitions as well as moving from
large to small muscle groups, and with minimal or no adjustments of
the equipment at transitions.
[2430] FIG. 31 is a flow diagram illustrating one embodiment of an
efficient exercise sequence using the adjustable incline exercise
device. This sequence starts at step 500 without the cables
attached to the glideboard, i.e. the user does not use the cable
handles, and with the user engaging the user support platform 210
in the upright supine position of FIG. 25 (variations of this
position as discussed above may also be used if desired for a
higher level of difficulty). The upper end of the incline 140, 150
may first be adjusted to the desired position on tower 120,
depending on the level of resistance desired. In this position, the
user first performs a series of squat exercises (step 510), and the
center pulley is then attached to the glideboard or user support
platform ("with cables") with the user remaining in the upright
supine position (step 515). A series of LAT/arm pull exercises and
triceps press exercises are then performed (step 520), and the
exerciser transitions to engage the user support platform in a
seated forward position (Step 525), as seen in FIG. 20. It can be
seen that it is relatively easy to move from an upright supine
exercise position gripping the cable handles to a seated forward
position with cables, simply by sitting up and sliding back up the
board until the feet rest on the lower end of the board. The user
then performs a series of chest press exercises (Step 530), which
may be varied as discussed above in connection with the seated
forward exercise position. The user then transitions to engage the
user support platform in a seated backward position as illustrated
in FIG. 23 (Step 535), which is again a relatively simple
transition simply requiring rotation through 180 degrees from the
position of FIG. 20 to the position of FIG. 23. A series of rowing
and biceps curl exercises are then performed (Step 540). The next
transition is from seated backward to seated lateral, one side, as
illustrated in FIG. 21 (Step 545). An alternative to this position
is kneeling lateral, which is not illustrated but is equivalent to
the kneeling backward position of FIG. 24, but kneeling facing to
one side rather than facing the tower. This increases exercise
difficulty. The user then performs a series of torso rotation
exercises (step 550). The next transition is to seated lateral,
opposite side (i.e. facing in the opposite direction to FIG. 21),
or alternatively kneeling lateral, opposite side (step 555), and a
repeat of the series of torso rotation exercises (step 560).
[2431] The next transition involves the user engaging the sliding
user support platform in an inverted supine position, as seen in
FIG. 26 (step 565). This position is also relatively easy to adopt
from a seated lateral position as in FIG. 21, simply by rotating
the body to face the tower and lying back on the platform as in
FIG. 26 with the head engaging the lower end of the platform or
glideboard and the feet engaging the foot support 700 (which can be
raised before rotating into the inverted supine position). The user
then carries out a series of abdominal crunch and hamstring curl
exercises (step 570). The next body position transition is into an
upright prone position as seen in FIG. 27 (step 575). After
removing the squat stand from the lower end of the incline and
attaching the pull up bar, the user engages the user support
platform in the upright prone position, and then carries out a
series of pull up exercises (step 580). They then move back into
the upright supine position of FIG. 25 (step 585) and carry out a
series of stretching and cool down exercises (step 590).
[2432] A flow diagram illustrating an example of a more advanced
exercise sequence is illustrated in FIG. 32. Some of the body
position transition and exercise steps are the same as in FIG. 31,
and like reference numbers are used for like steps (variations of
the body positions and exercises as discussed above in connection
with the relevant body positions may also be used in alternative
embodiments). As in the previous example, and as seen in FIG. 32,
the user starts by engaging the user support platform in an upright
supine position, without use of cables attached to the platform
(step 500), and then carries out a series of squat exercises (step
510). At this point, rather than transitioning directly to upright
supine with cables, the user engages the platform in an upright
side lying position, facing to one side (step 595), as in FIG. 28
but with the squat stand 246 attached to the lower end of the
platform and the user engaging the squat stand with their feet.
This simply involves rolling to one side from the position shown in
FIG. 25. A series of side lying squat exercises are then performed
(step 600), and the user then rolls to the opposite side (step
605), and carries out the same series of side lying squat exercises
(step 610). The user then moves to engage the user support platform
in the upright supine position of FIG. 25 with cables attached
(step 515), and carries out a series of LAT pulldown and arm
pullover exercises (step 615), followed by triceps press exercises
(step 620). The next transition is from upright supine to seated
forward (step 525), followed by a series of chest press exercises
(530). The user then transitions to a seated or kneeling lateral
position, facing a first side (step 545), as in the example of FIG.
31. Rather than just performing torso rotation exercises, as in
FIG. 31, the user in this case performs torso rotation, chest fly,
and biceps curl exercises (step 625). They then transition to
seated or kneeling lateral facing in a second, opposite direction
(step 555), and again perform a sequence of torso rotation, chest
fly, and biceps curl exercises (step 630). The next transition is
into a seated backward position as in FIG. 23 (step 635), after
which the user performs a series of row exercises, biceps curl
exercises, and hip abduction exercises (step 640). The user then
engages the user support platform in the inverted supine position
(step 645) and performs a series of crunch and curl exercises (step
650, FIG. 32). The user then transitions from the inverted supine
position to the upright prone position, as in step 575 of FIG. 31,
and carries out a series of pull-up exercises (step 580). As in the
previous embodiment, the user then moves their body back to the
upright supine position (step 585) before carrying out a series of
cool down and stretch exercises (step 590).
[2433] FIG. 33 is a table illustrating some exemplary parameters
for the exercise routine illustrated in FIG. 31. This exercise
sequence is suitable for a fundamental strength exercise group
routine. FIG. 34 is a table illustrating some exemplary parameters
for an exercise routine according to the flow diagram of FIG. 32.
This exercise sequence is suitable for a more advanced strength or
strength plus exercise routine. Below are some specific examples of
sets, repetitions, tempo and counts for fundamental strength (FIG.
31, 33) and strength plus (FIG. 32, FIG. 34) exercise routines.
[2434] The following examples of high-intensity muscular endurance
exercises are designed to provide time-efficient, effective
full-body workouts. The routines focus on muscle isolation and
integration and challenging muscular strength and endurance while
including unique core and stretching exercises. The wide variety of
exercises and the freedom of a dynamic pulley system allow for
enhanced muscle development, core integration and increased joint
range of motion. The use of bodyweight as the resistive factor
against gravity produces an individualized workout environment that
can progressively increase in intensity as strength and performance
improves.
[2435] Workouts are developed around the eleven body positions of
FIGS. 20 to 30 on the incline bodyweight trainer glideboard in
order to maximize body positioning. This organization allows for
quick transitions between exercises, which focus on a variety of
muscle groups.
[2436] The selection and sequencing of exercises allows for maximum
time on the incline bodyweight trainer while reducing or minimizing
transitions, i.e. time spent modifying body position and incline
height (resistance). Individuals can change incline height easily
to best suit their physical capabilities at any time during the
program.
[2437] The pulley system allows for a variety of force angles that
can be modified by changing the pulley placement. Optional
placement can be selected for each exercise to ensure an efficient
workout. Due to the high intensity anaerobic nature of the
following workouts, careful consideration was also given to the
selection and sequencing of the muscles to maximize performance for
efficiency and recovery.
[2438] Exercise Variations and Terminology: [2439]
Bilateral--Moving both limbs simultaneously [2440]
Unilateral--Moving a single limb. [2441] Static equilibrium--Both
arms move simultaneously in opposite directions while maintaining
cable resistance without movement of the glideboard. [2442] Static
hold--Maintain an isometric contraction at a specific point in the
movement. [2443] Pulse--Repeated, small one-count movements. [2444]
Line of pull--Represents the direction in which a resistive force
is being applied.
[2445] 3-Step Approach [2446] Equipment Set-up [2447] Body
Positioning [2448] Movement with Variations
[2449] The 3-step process will create fluidity and increase the
efficiency of training.
[2450] Tempo [2451] In one example, the first set of a new movement
pattern is performed at a slow tempo to ensure easy learning of the
movement pattern. [2452] Select a tempo that ensures each movement
can be performed through a full active range of motion and executed
with control. The recommended tempo is 125-128 BPM.
[2453] Full time--8 beats per direction of movement [2454] Half
time--4 beats per direction of movement [2455] Single time--2 beats
per direction of movement [2456] Double time/pulses--1 beat per
direction of movement [2457] Beats in, beats out--use various beats
per direction of movement.
[2458] Since each incline bodyweight trainer or exercise device may
vary in number of resistance levels offered, level suggestions are
based on certain average fitness norms for each exercise. Each
individual's specific fitness level should be considered within
selecting a level. The level may be raised or lowered so that
completion of the exercise is with good form and desired
exertion.
[2459] Low range=lower third of tower
[2460] Mid-range=middle third of tower
[2461] High range=top third of tower
[2462] Transitions refer to a change of body position and/or
equipment adjustments. This is an opportunity for instructors to
educate, teach clients how to adjust their own equipment and give a
break in the workout.
Example 1
Fundamental Strength Group (See Step 500 of FIG. 31)
[2463] This example starts with an exercise in an upright supine
position without the cables.
TABLE-US-00001 Tower Level: mid to high range Exercise Sequence
Reps Tempo Counts Squat Bilateral 4 Full Time 64 Squat Bilateral 8
Half Time 64 Squat Bilateral 8 Single Time 32 Squat Unilateral 2
Full Time 32 Squat Unilateral 8 Half Time 64 Squat Unilateral 8
Single Time 32 Squat Unilateral 2 Full Time 32 Squat Unilateral 8
Half Time 64 Squat Unilateral 8 Single Time 32 Toe Out Squat 2 Full
Time 32 Toe Out Squat 8 Half Time 64 Toe Out Squat 8 Single Time 32
Transition to Upright Supine with Cables (see step 515 of FIG. 31)
Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley
Placement: Inside Middle Exercise Reps Tempo Counts Lat Pull Down 8
Half Time 64 Transition to Arm Pullover Arm Pullover 2 Full Time 32
Arm Pullover 4 Half Time 32 Arm Pullover with Crunch 8 Half Time 64
Arm Pullover with Crunch, leg coming up 8 Half Time 64 Arm Pullover
with Crunch, legs up hold then 16 Hold, Double 32 Crunch Time, Hold
Arm Pullover with Crunch, draw the legs toward 16 Hold, Double 32
the chest Time, Hold Arm Pullover with Crunch draw the legs toward
the 8 Double Time 16 chest and the chest toward the legs Transition
to Triceps Press Triceps Press 2 Full Time 32 Triceps Press 4 Half
Time 32 Alternating Triceps Press 8 Single Time 32 Alternating
Triceps Press 16 Static Equilibrium 64 Transition to Seated Forward
Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement:
Inside Middle Exercise Reps Tempo Counts Chest Press 8 Half Time 64
Unilateral Chest Press 12 Single Time 48 Chest Stretch 1 Hold 32
Transition to Seated Backward (step 535 of FIG. 31) Seated Backward
Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low
Exercise Reps Tempo Counts Seated Row 8 Half Time 64 Transition to
Unilateral Seated Row One Arm Row 12 Single Time 48 Transition to
Unilateral Seated Row 2.sup.nd side One Arm Row 12 Single Time 48
Transition to Biceps Curl Biceps Curl 4 Half Time 32 Unilateral
Biceps Curl 8 Single Time 32 Unilateral Biceps Curl 16 Static
Equilibrium 32 Transition to Seated Lateral (step 545) Seated
Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside
Low Exercise Reps Tempo Counts Torso Rotation 8 Half Time 64 Torso
Rotation 16 Single Time 64 Transition to Seated Lateral, other side
(step 555) Seated Lateral, other side Level: Low to Mid Range LAT
Bar Pulley Placement: Inside Low Exercise Reps Tempo Counts Torso
Rotation 8 Half Time 64 Torso Rotation 16 Single Time 64 Transition
to Inverted Supine (step 565) Inverted Supine Level: Low to Mid
Range LAT Bar Pulley Placement: n/a Exercise Reps Tempo Counts
Abdominal Crunch 8 Half Time 64 Abdominal Crunch 8 Single Time 32
Abdominal Crunch 1 Hold 32 Abdominal Crunch with Rotation 8 Half
Time 64 Abdominal Crunch with Rotation 16 Single Time 32 Transition
to Hamstring Curl Hamstring Curl 2 Full Time 32 Hamstring Curl 8
Half Time 64 Transition to Upright Prone Upright Prone Level: Mid
to High Range LAT Bar Pulley Placement: n/a Exercise Reps Tempo
Counts Pull-up 2 Full Time 32 Pull-up 4 Half Time 32 Pull-up 8
Single Time 32 2.sup.nd set Pull-up 4 Half Time 32 Pull-up 8 Single
Time 32 Pull-up - stay at the top 1 Hold 16 Pull-up 8 Single Time
32 Transition to Stretching Upright Supine without Cables (step
585) Cool Down Knee to Chest Hamstring Stretch Piriformis (outside
of hip) Stretch Shoulder Stretch Chest Stretch
Example 2
Advanced or Strength Plus Routine (Step 500 of FIG. 32) Start in
Upright Supine without the Cables
TABLE-US-00002 [2464] Upright Supine without Cables Level: Mid to
High Range LAT Bar Pulley Placement: n/a Exercise Sequence Reps
Tempo Counts Squat Bilateral 2 Full Time 32 Squat Bilateral 3 Half
Time 32 Squat Bilateral 8 Single Time 32 Squat Unilateral 2 Full
Time 32 Squat Unilateral 4 Half Time 32 Squat Unilateral 8 Single
Time 32 Squat Unilateral 2 Full Time 32 Squat Unilateral 4 Half
Time 32 Squat Unilateral 8 Single Time 32 Set Up Bilateral
Plyometric Squat 1 Down and Hold 8 Biolateral Plyometric Squat 16
Single Time 64 Alternating Unilateral Plyometric Squat 16 Single
Time 64 Transition to Upright Side Lying (step 595 of FIG. 32) Side
Lying Squat 2 Full Time 32 Side Lying Squat 4 Half Time 32 Side
Lying Squat 8 Single Time 32 Side Lying Squat 2 Down Half Time 32
Two Pulses, Press Up Half Time Side Lying Squat 8 Single Time 32
Transition to Upright Side Lying, other side (step 605 of FIG. 32)
Side Lying Squat 2 Full Time 32 Side Lying Squat 4 Half Time 32
Side Lying Squat 8 Single Time 32 Side Lying Squat 2 Down Half Time
32 Two Pulses, Press Up Half Time Side Lying Squat 8 Single Time 32
Transition to Upright Supine without Cables Toe Out Squat in Bridge
2 Full Time 32 Tow Out Squat in Bridge 4 Half Time 32 Tow Out Squat
in Bridge 8 Single Time 32 Transition to Upright Supine with Cables
(step 515, FIG. 32) Upright Supine with Cables Level: Low to Mid
Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo
Counts Lat Pull Down 2 Full Time 32 Lat Pull Down 4 Half Time 32
Lat Pull Down 8 Single Time 32 Arm Pullover 2 Full Time 32 Arm
Pullover 4 Half Time 32 Arm Pullover with Crunch 4 Half Time 32 Arm
Pullover with Crunch 12 Hold and Pulse 32 Arm Pullover with Crunch,
Legs Up 4 Hold 32 Arm Pullover with Crunch, Legs Up 8 Pulse 16 Arm
Pullover with Crunch, Legs Variations 1 Hold and Pulse 16 Arm
Pullover with Crunch, Legs Variations arm 1 Full Time 16 and legs
extended Transition to Triceps Press Triceps Press 4 Half Time 32
Alternating Triceps Press 8 Single Time 32 Alternating Triceps
Press 8 Static Equilibrium, 16 Single Time Alternating Triceps
Press n/a Static Equilibrium, 16 Fast Transition to Seated Forward
(step 525, FIG. 32) Seated Forward Level: Low to Mid Range LAT Bar
Pulley Placement: Inside Middle Exercise Reps Tempo Counts Chest
Press 4 Half Time 32 Chest Press with variations - center, low,
center, 8 Half Time 64 high Unilateral Chest Press with variations
- center, 16 Single Time 64 low, center, high Chest Press n/a
Static Equilibrium 32 Transition to Seated/Kneeling Lateral (step
545, FIG. 32) Seated/Kneeling Lateral Level: Low to Mid Range LAT
Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts
Torso Rotation 8 Half Time 64 Torso Rotation with Variations in,
out, rotate, 2 Half Time 32 center Torso Rotation with Variations
in, out, rotate, 4 Single Time 32 center Chest Fly 8 Half Time 64
Biceps Curl 8 Half Time 64 Transition to Seated Lateral, other side
(step 555, FIG. 32) Seated/Kneeling Lateral, other side Level: Low
to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps
Tempo Counts Torso Rotation 8 Half Time 64 Torso Rotation with
Variations in, out, rotate, 2 Half Time 32 center Torso Rotation
with Variations in, out, rotate, 4 Single Time 32 center Chest Fly
8 Half Time 64 Biceps Curl 8 Half Time 64 Transition to Seated
Backward (step 635, FIG. 32) Seated Backward Level: Low to Mid
Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo
Counts Seated Row 4 Half Time 32 Transition to Unilateral Seated
Row Unilateral Seated Row 4 Half Time 32 Unilateral Seated Row 8
Single Time 32 Transition to Unilateral Seated Row Unilateral
Seated Row 4 Half Time 32 Unilateral Seated Row 8 Single Time 32
Transition to Bilateral High Elbow Row Backward High Elbow Row 4
Half Time 32 Transition the Pulleys to low-inside Biceps Curl 4
Half Time 64 Alternating Biceps Curl 8 Single Time 32 Biceps Curl 8
Static Equilibrium 16 Biceps Curl n/a Static Equilibrium, 16 Fast
Hip Abduction 2 Full Time 32 Hip Abduction 4 Half Time 32 Hip
Abduction 8 Single Time 32 Transition to Inverted Supine (step 645,
FIG. 32) Inverted Supine Level: Low to Mid Range LAT Bar Pulley
Placement: n/a Exercise Reps Tempo Counts Crunch 8 Half Time 64
Crunch with Rotation 8 Half Time 64 Crunch 8 Single Time 32 Crunch
1 Hold 14 16 Hamstring Curl 4 Half Time 32 Hamstring Curl 2 Up 4,
Pulse 3, 16 Down 4 Hamstring Curl 8 Single Time 32 Transition to
Prone (step 575, FIG. 32) Upright Prone Level: Mid to High Range
LAT Bar Pulley Placement: n/a Pull-up 8 Half Time 64 Pull-up n/a
Up, Pulse the Top 64 Half, Go Down Pulse the Bottom Half Pull-up 8
Single Time 32 Transition to Stretching Upright Supine (step 585,
FIG. 32) Cool Down and Stretches Hamstring Low Back and Gluteus
Medius Piriformis Shoulder Triceps Biceps and Chest Upper Back
Chest
[2465] FIGS. 35 to 37 are tables illustrating some other examples
of exercise routines using similar principles, and the muscle
groups involved in each exercise are listed below.
Example 3
[2466] Strength and Endurance (Total Body) Routine (see FIG. 35).
This sample routine is progressive and time effective. The program
consists of exercises that challenge all of the major muscle
groups. This program increases strength, endurance, flexibility and
improves body composition regardless of fitness level. The
sequencing reduces transitions, moves from large to small muscle
groups and provides additional benefits such as balance,
kinesthetic awareness and improved functional performance.
TABLE-US-00003 Exercise Position Muscle Group 1 Bilateral Squat
Upright Supine Quadriceps, Gluteal Group, Hamstrings 2 Unilateral
Squat Upright Supine Quadriceps, Gluteal Group, Hamstrings 3 Bridge
Squat Upright Supine Quadriceps, Hip Adductors, Gluteal Group,
Hamstrings 4 Lat Pull Down Upright Supine Latissimus Dorsi,
Rhomboids, Biceps, Brachioradialis, Brachialis, Trapezius, Teres
Major 5 Arm Pullover Upright Supine Latissimus Dorsi, Pectoral
Group, Serratus, Teres Major, Triceps 6 Pullover Crunch Upright
Supine Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps
(Long head), Pectoral Group 7 Triceps Press Down Upright Supine
Triceps 8 Chest Press Seated Forward Pectoral Group, Triceps,
Deltoids (Anterior) 9 Seated Row Seated Backward Latissimus Dorsi,
Trapezius, Teres Major, Biceps, Brachialis, Brachioradialis 10
Unilateral Row Seated Backward Hamstrings, Latissimus Dorsi,
Trapezius, Rhomboids, Teres Major, Biceps, Brachialis,
Brachioradialis 11 Seated Torso Rotation Seated Lateral Abdominal,
Obliques (L) 12 Seated Biceps Curl Seated Backward Biceps,
Brachialis, Brachioradialis 13 Hip Abduction Seated Backward
Gluteus Minius, Gluteus Maximus 14 Seated Torso Rotation Seated
Lateral Abdominals, Obliques (R) 15 Hamstring Curl Inverted Supine
Hamstrings, Gastrocnemius 16 Bent Leg Incline Crunch Inverted
Supine Hamstrings, Abdominals, Obliques 17 Pull-up Upright Prone
Lattisumus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis,
Brachioradialis 18 Cool Down Routine
Example 4
Balance Routine (See FIG. 36)
[2467] Balance is the one component of physical fitness. Balance
can be learned, challenged and improved. Programs designed to
improve balance should aim to improve kinesthetic awareness and
develop neuromuscular adaptions to maintain functional-equilibrium
during movement. Functional equilibrium refers to the body's
natural ability to maintain dynamic stability during movement. For
example, when performing a Chest Press on an incline bodyweight
trainer, the exercise is cued to maintain an upright posture
throughout the movement pattern. This is opposed to a standard
Chest Press in that the posture support is provided by a fixed
platform (bench). Balance training will not only assist in injury
prevention, but can improve performance and confidence in sport and
everyday life.
[2468] Kinesthetic awareness is the ability to recognize where all
of a person's body parts are in a three dimensional space. A female
gymnast must have excellent kinesthetic awareness to move, jump and
land on the balance beam. The glideboard on the incline exercise
device can serve as an unstable platform during exercises, thus
creating an unstable environment in which to train. For example, a
Kneeling Torso Rotation creates more instability than a Seated
Torso Rotation. Trainers can progress many exercises simply by
creating more instability. This type of training improves muscle
reflect activation in order to maintain stability throughout a
movement.
[2469] Sample Balance Routine
TABLE-US-00004 Exercise Position Muscle Groups 1. Lunge Facing
Tower Base Stand Quadriceps, Gluteal Group, Hamstrings 2. Lunge
Facing Forward Base Stand Quadriceps, Gluteal Group, Hamstrings 3.
Lunge Facing Lateral Base Stand Quadriceps, Gluteal Group,
Hamstrings 4. Kneeling Torso Rotation (L and R) Kneeling Lateral
Abdominals, Obliques 5. Kneeling High Elbow Row Kneeling Backward
Deltoids, Trapezius, Biceps, Brachialis, Brachioradialis,
Infraspinatus 6. Inverted Tuck Kneeling Inverted Abdominals, Tensor
Fascia Latae, Gluteal Group 7. Single Leg Inverted Tuck Kneeling
Inverted Abdominals, Tensor Fascia Latae, Gluteal Group 8.
Horizontal Shoulder Abduction Kneeling Lateral Deltoids, Trapezius,
Teres Major, Rhomboids, Teres Minor, Infraspinatus 9. Kneeling
Torso Rotation with Angle Kneeling Lateral Abdominals, Obliques
Variations 10. Static Equilibrium Chest Press Seated Forward
Pectoral Group, Triceps, Deltoids 11. Push-up Prone Triceps,
Pectoral Group, Deltoids 12. Bridge Squat Upright Supine
Quadriceps, Hip Adductors, Gluteal Group, Hamstrings 13. Skiing
Squatting Gluteal Group, Quadriceps, Hamstrings 14. Cool Down
Routine
Example 5
Cardio Resistance Routine with Optional Equipment (See FIG. 37)
[2470] Cardio-resistance training is a cardiovascular and strength
building routine done in a circuit fashion combining resistance
training exercises with bouts of cardiovascular exercises to
maintain an exercising heart rate throughout the routine. The
following is a sample cardio-resistance training circuit with space
allotted to utilize other cardiovascular training equipment (i.e.,
jump rope, treadmill, exercise bike, etc.) The following sequence
is a sample of dynamic, results-driven programming designed to
maximize the efficiency and enjoyment of the training session.
TABLE-US-00005 Exercise Position Muscle Groups 1. Bilateral Squat
Upright Supine Quadriceps, Gluteal Group, Hamstrings 2. Unilateral
Squat Upright Supine Quadriceps, Gluteal Group, Hamstrings 3.
Bilateral Heel Raise Upright Supine Gastrocnemius 4. Unilateral
Heel Raise Upright Supine Gastrocnemius 5. Toes Out Squat Upright
Supine Quadriceps, Hip Adductors, Gluteal Group, Hamstrings 6.
Plyometric Skiing (2-3 minutes) Upright Supine Quadriceps, Gluteal
Group, Hamstrings, Gastrocnemius, Soleus, Abdominals (Obliques) 7.
Seated Row Seated Backward Latissimus Dorsi, Trapezius, Teres
Major, Deltoids, Rhomboids, Biceps, Brachioradialis 8. Biceps Curl
Seated Backward Biceps, Brachialis, Brachioradialis 9. Reverse Fly
Seated Backward Deltoids, Trapezius, Rhomboids, Infraspinatus 10.
Seated Shoulder Extension Seated Backward Deltoids (Posterior),
Latissimus Dorsi, Teres Major, Pectoralis Major, Triceps (Long
head) 11. Cardio (3 minutes) 12. Pull-up Upright Prone Latissimus
Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis
13. Hamstring Curl Inverted Supine Hamstrings, Gastrocnemius 14.
Bent Leg Incline Crunch Inverted Supine Hamstrings, Abdominals,
Obliques 15. Cardio (3 minutes) 16. Chest Press Seated Forward
Pectoral Group, Triceps, Deltoids (Anterior) 17. Static Chest Press
Seated Forward Pectoral Group, Triceps, Deltoid 18. Torso Rotation
(L and R) Seated Lateral Abdominals (Obliques) 19. Horizontal
Shoulder Abduction (L and Seated Lateral Deltoids, Trapezius, Teres
R) major, Rhomboids, Teres Minor, Infraspinatus 20. Cardio (3
minutes) 21. Pullover Crunch Upright supine Latissimus Dorsi,
Abdominals, Obliques, Teres Major, Triceps (Long head), Pectoral
Group
[2471] The following is an example of a cool down routine on the
adjustable incline resistance training device, which may be
performed after any of the exercise sequences described above.
[2472] Starting Position: Seated forward. Sit at the bottom of the
glideboard with legs placed on the squat stand, shoulder-width
apart. [2473] Tower Height: Mid to high. [2474] Pulley: Detached
[2475] Movement slow and controlled [2476] Passive and active range
of motion achieved [2477] Breathe through stretches [2478] Starting
Body Position: Upright supine [2479] Tempo: Slow and controlled
[2480] Repetitions: One each side
[2481] 1. Piriformis Stretch--cross the ankle of one leg over the
knee of the opposite leg, making the shape of a "4" with the legs.
Slowly allow the glideboard to slide down the rails until there is
a stretch along the outside of the gluteal muscles. If there is any
gluteal pain, slowly back out of the stretch until only a mild
stretch along the hip and gluteal section is felt.
[2482] 2. Hamstring Stretch--Lie back on the glideboard. Keep one
leg supporting weight with slight knee flexion. Bring the opposite
leg with knee bent toward the body, hold this position and then
straighten the knee actively.
[2483] 3. Side-Lying Quadriceps Stretch--Assume a side-lying
position. Pull the top leg back by holding just below the ankle.
Repeat for both legs.
[2484] 4. Lower Back Stretch--Sit up with both feet on the squat
stand and fleet forward at the hips and lower back. Reach forward
with arms extended.
[2485] 5. Seated Deltoids Stretch--Cross one arm over and in front
of the chest. With shoulders pulled down away from the ears, pull
the arm in front of the chest toward the torso using the other
arm.
[2486] 6. Seated Triceps Stretch--Bring the arms overhead,
extending through the fingertips. Allow one arm to drop behind the
head and down the back, with flexion at the elbow.
[2487] 7. Gluteal Stretch--Lie back on the glideboard in upright
supine position with one foot supported on the squat stand. Pull
the opposite knee toward the chest while the lumbar spine maintains
contact with the glideboard.
[2488] 8. Upper Back Stretch--In seated (forward) position, reach
forward with arms, allowing the scapulae to abduct and
protract.
[2489] 9. Calf Stretch--Place toes at the bottom of the squat
stand, allowing heels to be free of support. Allow glideboard to
lower as you move feet into a dorsiflexed position.
[2490] 10. Hanging Stretch--Lie back on the glideboard. Reach and
grab LAT bars. Remove legs from squat stand. Hang freely.
[2491] The foregoing examples and embodiments allow predetermined
sequences of exercises to be performed in a manner similar to
circuit training but with each exerciser using only a single
exercise device to perform the entire exercise sequence. The
predetermined sequences of resistance training exercises and body
positions are designed for speed and ease of body position
transitions, and also minimizes transition of both body position
and adjustable parameters of the exercise device to provide more
time for performing exercise in a group class, personal training or
the like. The exercise sequences may also be designed to move from
exercising large muscle groups to small muscle groups, and can
readily be adapted for beginners and more advanced or stronger
exercisers.
[2492] It will be apparent to those skilled in the art that various
modifications and variations can be made in the exercise devices
described above, features of the exercise devices, the methods of
using the exercise devices, the methods of instruction using the
exercise devices, and other methods described herein without
departing from the spirit or scope of the invention. In the claims
that follow, elements are generally described in a singular sense;
however, the claimed element includes the element in the singular
or more than one of the claimed element. Thus, it is intended that
the present invention cover modifications and variations of this
invention provided they come within the scope of the appended
claims and their equivalents.
* * * * *