Squat
Lie on the glide board and place your feet on the foot grip bar, shoulder width apart. Bend your
knees at a 90 degree angle. Inhale as you slowly push against the footboard until your legs are fully
extended. Exhale as you slowly return to your starting position.
This is a great workout for the quadriceps, buttocks, and calves.
Start
Finish
One-Legged Squat
Lie on the glide board and place one foot on the foot grip bar and the other foot flat on the glide
board. Inhale and push with the leg against the foot grip bar. Exhale as you slowly return to the starting
position. Switch legs for an equally good workout.
Start
Finish
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
20
Side Deltoid Raises
Lie flat on the glide board and place your feet on the foot grip bar, approximately 3 inches apart. Grab
the handle holders and bring them to your side. Your palms should be turned inward toward your
body. As you inhale, extend your arms straight out, away from your sides, in an arc-like motion until
they are parallel with your shoulders. Be sure to keep them straight with your elbows slightly bent.
Exhale and slowly return your arms to the starting position.
Great exercise to add definition to your shoulders.
Start
Finish
Decline Abdominal Crunch
Raise the glide board to a comfortable level. Place your feet on the foot grip bar, approximately
3 inches apart. Cross your arms across your chest. Inhale, contract your abdominal muscles, and
as you push with your feet raise your head and shoulders. Exhale and slowly return to the starting
position lowering your head and shoulders. Your upper and lower abdominals will really benefit
from this exercise.
Start
Finish
Pulley Ab Crunch
Lie flat on the glide board and place your feet approximately 3 inches apart on the foot grip bar.
Grab the handle holders and keeping your upper arms tight against your sides bring your lower arms
to your shoulders with your palms facing down. Inhale and extend your arms downward against your
sides, lifting your head and shoulders and contracting your abdominal muscles. Exhale and slowly
return to the starting position. Be sure to let your arms and abdominal muscles do all the work.
This is a great exercise to work your upper and lower abs.
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
19
Start
Finish
Lying High Pull
Lie flat on the glide board with your head at the foot grip bar end of the glide board and your feet at
the head rest end. Bend your knees. Grab the handle holders and with your arms extended bring them
to your sides, palms facing down. Inhale and pull the handles straight back toward your chest keeping
them parallel with your body. Exhale and slowly return to the starting position.
Great exercise for working your upper body especially the shoulders, trapezius,
and biceps.
Start
Finish
