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SECOND EDITION

Total Gym GRAVITY Foundation Course
® ®

Total Gym® acknowledges the contributions of its development team for the compilation of works that make up Total Gym GRAVITYEducation®: Annika Carlson, BA Nicole Decker, MS Rob Glick, BS Jeffrey Groh, BS Elizabeth Leeds, DPT Randal Schober, MS, Ed.D. Michael Steel Helen Vanderburg, BKin Total Gym also acknowledges the following contributors: Lovie Edwards, BA Melissa Muniz Amy Gosselink Pothoven, BA Carol Steadman, BS Produced under the direction of Joy Campanaro The contents of this book are the sole property of Total Gym Global Corp No part of this book may be reproduced without written permission. For more information, write to: Total Gym 7755 Arjons Drive San Diego, CA 92126 ©2010-2011, Total Gym Global Corp. All rights reserved. Patent Pending. Also covered by one or more of the following patents: D493,853; D405,132; D574,901; 4,004,801; 5,169,363; 5,967,955; 7,270,682 Product #: 55601-01

ACKNOWLEDGMENTS

2 Total Gym GRAVITY Foundation Course, Second Edition
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FOREWARD

A Foreword from Tom and Joy Campanaro
Founders, Total Gym® Total Gym is a name synonymous with quality, integrity and results. Over the decades, we have witnessed the successful evolution of the Total Gym incline bodyweight trainer in physical therapy, athletic training, home and commercial fitness markets. Originally incorporating as Total Gym Inc. in 1974 and then doing business as efi Sports Medicine® from 2003-2010, it is with great enthusiasm that in 2011 we announced the return to our roots and realigned our company and products under our recognized global brand, Total Gym. As Total Gym, we continue to infuse brand integrity into each piece of equipment we manufacture; offering the highest quality functional training through GRAVITYSystem® modalities along with a cutting-edge Total Gym product line. When Tom developed the first Total Gym incline bodyweight trainer in 1974, the benefits of exercise were barely a blip on the public radar. Total Gym got its start in the rehabilitation industry where physical therapists quickly realized the benefits of partial bodyweight training on a calibrated incline. This set the stage for Total Gym’s foray into a larger market—consumer fitness. Realizing the potential reach of TV infomercials, Tom sealed a 1996 deal with American Telecast Products, to produce the first Total Gym infomercial featuring spokespersons Chuck Norris and Christy Brinkley. Broadcast to over 85 countries, the Total Gym program is the industry’s longest-running exercise equipment infomercial to date. In 2003, Total Gym went from homes to health clubs with the awardwinning GRAVITYSystem commercial fitness program, now available worldwide. Our history serves as a testament to the credibility of a brand that has withstood the test of time. We look forward to writing the next chapter of Total Gym GRAVITY® training with you. Yours in health, Tom and Joy Campanaro Founders, Total Gym

Our Mission
Total Gym is driven by the desire to effect a positive change in the lives of the people it touches.

Our Vision
Total Gym advances human performance in every home and commercial facility ensuring the sustainability of the company and its brand.

Our Marks of Integrity
Trustworthy Honor Excellence Passion Discipline Innovation Fun

Our Promise
We deliver results that change lives.

Total Gym GRAVITY Foundation Course, Second Edition 3
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TABLE OF CONTENTS

Table of Contents
Total Gym® GRAVITYSystem®............................................................................................................05 Review of Basic Anatomy and Physiology..........................................................................................21 Review of Basic Biomechanics..........................................................................................................27 Fundamentals of Resistance Training.................................................................................................31 Functional Movement........................................................................................................................35 Total Gym Incline Bodyweight Training...............................................................................................43 Total Gym Incline Bodyweight Training Exercise Library (organized by Body Position).................................53 Seated Forward ............................................................................................................................55 Seated Lateral...............................................................................................................................67 Kneeling Lateral.............................................................................................................................77 Seated Backward..........................................................................................................................81 Kneeling Backward.......................................................................................................................93 Upright Supine..............................................................................................................................99 Inverted Supine...........................................................................................................................117 Upright Prone..............................................................................................................................129 Inverted Prone.............................................................................................................................145 Upright Side Lying.......................................................................................................................155 Base Stand.................................................................................................................................161 Total Gym GRAVITYPersonalTraining®
Private, Semi-Private and Multi-Client Programming.......................................................................................167

Total Gym GRAVITYGroup®.............................................................................................................177 Creating a Profitable GRAVITY® Business Model..............................................................................197 Launching GRAVITY........................................................................................................................205 Exercise Templates..........................................................................................................................211 Exercise Indexes Alphabetical................................................................................................................................215 Anatomical..................................................................................................................................216 Bibliography....................................................................................................................................217

4 Total Gym GRAVITY Foundation Course, Second Edition
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Second Edition 5 ® ® .Total GYM GRAVITY SYSTEM ® ® Total Gym GRAVITYSystem ® ® The Total Gym GRAVITYSystem What is GRAVITY®? What are the GRAVITYSystem Programs? Why Total Gym Incline Bodyweight Training? Total Gym Specifications and Features Total Gym GRAVITY Foundation Course.

ranging from muscular hypertrophy. The PFT will be able to provide a unique and time-effective program specifically designed to achieve a participant’s individual health and fitness goals. multi-client personal training and Pilates as well as special populations. It is designed to expand the key growth areas of your business focusing first on group strength training. What are the GRAVITYSystem Programs? The GRAVITYSystem offers the unique combination of four important revenue-generating disciplines that are key to the health club industry. ongoing marketing and maintenance of this new profit center. to joint and muscular rehabilitation and improvement of athletic performance. The GRAVITYSystem’s turnkey approach includes equipment. In addition to being a marketable program name. GRAVITY® programming utilizing Total Gym products will provide individualized results for all who wish to live an active and healthy lifestyle. The programs are specially designed to provide informative and pertinent information to personal fitness trainers (PFT) as well as group exercise and Pilates instructors who specialize in providing effective programming to their participants. Total Gym incline bodyweight training accommodates functional. 6 Total Gym GRAVITY Foundation Course. the GRAVITYSystem targets a multitude of health and fitness goals. from a wide variety of backgrounds. Second Edition ® ® . to improve the efficiency and efficacy of the workouts. it is a compilation of research and innovation intended as a tool for fitness professionals. onsite training. The program incorporates a complete series of resistance training exercises on one modality using incline bodyweight training for stability. education. education and exercise templates.Total GYM GRAVITY SYSTEM ® ® The Total Gym GRAVITYSystem ® ® Notes The GRAVITYSystem is a commercial fitness and wellness business model incorporating a turnkey service that offers a variety of programming through the use of Total Gym incline bodyweight training and other functional equipment. Total Gym incline training imposes demands on an individual’s health and fitness condition by using a variable pulley system. endurance and strength. administration and support to assist in the launch. synergistic movement patterns as well as isolated joint articulations. Total Gym is the pioneering developer of incline bodyweight training. What is GRAVITY ? ® GRAVITY is simply the brand that a club or studio can market as a program to its members or clients. Combined with sound biomechanical and physiological principles. Each of these disciplines is comprehensive in content. The four GRAVITY programs include: personal training. Allowing for enormous opportunities to increase the value of a single piece of exercise equipment. GRAVITYPersonalTraining® GRAVITYPersonalTraining is an opportunity for a health club to provide efficient and effective private. multi-client and group classes. semi-private and multi-client personal training using one type of equipment or in conjunction with other sound training methodologies. bodyweight as resistance and an adjustable incline for measurable improvements. Pilates and post-rehabilitation. GRAVITY equips the fitness professional with all the ingredients necessary to provide successful exercise programming. toning and weight loss.

and GRAVITYPilates provides the solution. GRAVITYPost-rehab® The need for continued supervised muscular and skeletal conditioning following physical therapy is often essential to ensure a full recovery. customized programming can be achieved with proven results. A single piece of equipment that could provide a full-body workout without compromising correct technique has been elusive since group exercise classes were introduced in the 1980’s. While there have been countless “body-sculpt” classes. lumbar spine and shoulder joint. the gap is closing for those who. Finally. Second Edition 7 ® ® . Total Gym GRAVITY Foundation Course.Total GYM GRAVITY SYSTEM ® ® GRAVITYGroup® GRAVITYGroup delivers a sound strength and endurance workout to a large group of individuals with a wide variety of goals. With the Total Gym equipment. The GRAVITYPilates Reformat Series™ offers the traditional Pilates mat and reformer repertoire coursework on the Total Gym incline trainer. GRAVITYGroup classes are designed with a wide variety of goals in mind and there are thousands of variations available to keep workouts fresh and exciting at TotalGym. which provides class and exercise ideas from all over the world. require additional conditioning to return to normal lifestyle activities. GRAVITYPost-rehab provides the personal fitness trainer. GRAVITYPilates encompasses the methodological foundation of Pilates and biomechanical movement patterns to maximize participant outcomes through accurate instruction and programming. Personal fitness trainers are continually seeking new and exciting programs to maintain and increase client participation while adding to their continued education. as well as a revolutionary evolved blend of the two that challenges core strength. according to the 2003 Club Industry report. safe and effective full-body workout including unique core and stretching exercises. dynamic stability and coordination. Notes GRAVITYPilates® GRAVITYPilates is an opportunity for fitness businesses to provide private. Injuries that do not completely recover often become chronic and continue to limit a person’s ability to function as they wish. these classes still fail to truly customize a workout for each individual in a group setting while hitting all body parts with proper overload progressions. The Total Gym® GRAVITYSystem® offers the ability to provide group strength training with many of the same benefits one achieves from spending hours in the weight room. semi-private and large group Pilates classes to members.com/GRAVITY. physical therapy aide and physical therapist with a comprehensive post-rehabilitation program which focuses on a basic rule for applying progressions of movement to help with the integrity of the knee. Personal training is the most profitable program or service in a health club. While incorporating basic biomechanics and appropriate awareness. pre-positioning and conditioning exercises on the Total Gym incline bodyweight trainer can provide the next step in achieving an individual’s health and fitness objectives. in formats created to meet the needs of all members. The Strength Series® allows for semi-private and team training strength and endurance classes that are designed for time-efficient. following physical therapy or injury.

Additional Benefits of Total Gym Incline Bodyweight Training • Bodyweight resistance training • Opportunity for multi-planar movement • Closed chain squat platform allows for partial weight-bearing exercise • Able to challenge all levels appropriately • Easy adjustments for modifications of strength. the Total Gym incline bodyweight trainers can be easily folded and moved. the incline position alone can decrease the overall compressive forces on the vertebral disks. mobility and awareness • Adaptable for a wide variety of training methodologies • Easy to maintain Specifications and Features of Incline Bodyweight Trainers • Dynamic arm pulley system facilitates an array of functional planes of motion to target specific participant objectives. • Adjustable pulley clamp positions accommodate an individual’s stature and allow for optimal line of pull to maximize muscular contraction. For example. Individuals join health clubs and gyms for many reasons: lose weight. • Multi-level tower provides the incline resistance that is key to measuring success and providing the ideal intensity for an individual’s muscular ability. mobility and awareness. Fitness professionals utilize Total Gym incline training for improvements in strength. increase strength. feel and look better. Second Edition ® ® . de-conditioned or extremely fit. 8 Total Gym GRAVITY Foundation Course. when comparing the squat exercise in the standing position to a squat on an incline plane. mobility and awareness challenges or modifications. for the average gym member. flexibility. young. Adaptable bodyweight training allows clients at any fitness level to acquire the benefits of bodyweight training with safe and effective resistance and exercise progression. The equipment can be easily adjusted for strength. • Using the glideboard to support an individuals bodyweight: - Avoids the use of a heavy and bulky weight stack - Gains a qualitative resistance that challenges an individual’s proprioception as he or she moves along the rails. old. Total Gym bodyweight trainers utilize incline plane resistance and provide a large variety of unique exercises using bodyweight to supply resistance. Obtaining results. even overwhelming. to workout efficiently and effectively at their own level in any desired movement pattern. - Allows for an enormous number of body positions that facilitate over 200 exercises depending upon a person’s physical capabilities and objectives. making it perfect for achieving any fitness goal. Weight bearing exercises are well accepted as an integrative strategy to improve one’s overall health. can be daunting. however. balance.Total GYM GRAVITY SYSTEM ® ® Notes Why Total Gym Incline Bodyweight Training? ® Training on Total Gym allows any client population. power and endurance. Adaptable Bodyweight Training Using Incline Plane Resistance Total Gym incline training provides unique and effective bodyweight training exercises by adapting the environment to accommodate and progress the user’s level of strength. Although it is well-known that resistance or strength training should be a part of any balanced workout program. hypertrophy. • The Telescoping Squat Stand allows users to achieve the most biomechanically correct movements with many squat patterns. Equipment and free weights can be intimidating. In addition. members may not have the time. many people find it difficult to incorporate it into their schedule. • For storage considerations. the experience or the patience to learn the proper technique that ensures results and limits the risk of injury.

Total GYM GRAVITY SYSTEM ® ® Total Gym GTS Parts Identifier ® If you are using a PowerTower® or Sport® model. Second Edition 9 ® ® . Tower Crosspin Tower Cap Tower Incline Scale Dynamic Arm Pulley System Inset 1 LAT Bar Pulley Locator Clamp Squat Stand Handle Telescoping Squat Stand Adjustable Glideboard (see inset 1) Folding Foot Holder Upper Rail Cable Handles Gas Strut Plyo Strut Tower Base Tower Foot Squat Adjust Lever Folding Platform Lower Rail Squat Removal Pull Pin Rail Base Rail Foot Transport Handle Pulley Storage Ring a Rail Incline Release Handle (see inset 2a) a b b c Inset 3 (see inset 2b) Detent Pin LAT Bar Lowering Pull Pin Inset 2 Rail Fold Latch (see inset 3b) Tower Cross Arm Glideboard “D” Ring (see inset 3a) Rail Lock (see inset 3c) Index Pin Plate and Fixed Pin Squat Fold Pull Pin Transport Wheels Total Gym GRAVITY Foundation Course. please refer to your Owner’s Guide for part identification as needed.

3. Second Edition ® ® . Stow the handles so they are not damaged when storing or moving your Total Gym model. 5. Remove the center pulley from the glideboard and hang it on the pulley storage ring on the back of the tower transport handle. 6. 4.Loop the handle straps around the opposite LAT bar pull pin as shown below. move the pulleys to the upper outside position as shown.Stow the handles on the arms as shown below. 2. SportTM . Remove or fold down the squat stand against the glideboard by pulling the squat fold pull pin on the left side of the lower rail while facing the tower.Total GYM GRAVITY SYSTEM ® ® Total Gym Incline Bodyweight Trainer Folding and Unfolding Folding Before folding.” 10 Total Gym GRAVITY Foundation Course. Lower the rails to lowest position “F. 1. If LAT bars are installed on your Total Gym® model. move the unit away from a wall or window because the tower will lean back. Remove the folding foot holder and hook it on the back of the squat stand. GTS® . PowerTower® .Hook the handles together behind the back of the tower as shown below.

8. the tower will follow the upper rails forward and then it will begin to pull away from the rails back to an upright position. Or you can squeeze the release handle on top of the tower and pull the tower forward. Unfolding 1. 9. WARNING: Lift only where indicated on the upper rail. with one hand behind the tower and the other hand on the glideboard. tilt the unit slightly backward and use your foot to push the rail base away from the tower. Grasp the upper rail where indicated (on the label inside each of the upper rails) and lift it toward the tower. Push the glideboard and tower together until it stands vertically. If this happens accidentally. This will cause the tower to lean backward excessively. 2. straighten and lower the rails back to the floor. Lifting elsewhere may cause the rails to move up the tower during the folding process. Hold Glideboard Hold Tower Push Rail Base Here with Foot Total Gym GRAVITY Foundation Course. Unlatch the rails from the tower. place one hand behind the tower to prevent the tower from leaning back. Lift the rail fold latch located on the hinge crossbar and hook the rails to the tower crosspin with the latch. Sport model only: As you raise the rails. As the rails begin to lower. Then start over. Second Edition 11 ® ® .Total GYM GRAVITY SYSTEM ® ® 7. Standing at the side of the unit.

When the tower begins to pull away from the upper rails. 4. as this will cause the tower to fall backward. Remove the folding foot holder from the squat stand and install it on the upper rails. use the Incline Up/ Down Rocker Switch or a Remote Control handle to adjust the level. Adjust to desired height. Squat Fold Pull Pin 12 Total Gym GRAVITY Foundation Course. If you have a PowerTower®. Do not force or push the tower away from the rails.Total GYM GRAVITY SYSTEM ® ® WARNING: The tower is designed to open automatically by pulling away from the upper rails as the rails begin to unfold. Rotate the Telescoping Squat Stand up by pulling the squat fold pull pin on the left lower rail (while facing tower). Remove the center cable pulley from the back of the tower and attach it to the glideboard when needed for pulley exercises. 5. grasp the upper rail where indicated on the inside of the rail just above the hinge (indicated on both sides) and continue to unfold the rails and lower them to the floor. guide the glideboard rollers into the groove of the upper rail if needed. the rails feel heavier. CAUTION: As the rails get close to the floor. do not drop the rails. To avoid pinching the rollers in the hinges. 6. 7. 3. Second Edition ® ® . Grasp rails near tower and raise them to mid level (between 10 and 14 on new models). As the rails straighten.

Press Up or Rotate Here when Lowering Total Gym GRAVITY Foundation Course. Ensure both pins are fully engaged in the rails. Upper Bar Pin 2.Total GYM GRAVITY SYSTEM ® ® Total Gym Incline Bodyweight Trainer Component Adjustments Adjustable Glideboard Connecting Pulleys to (GTS and PowerTower only) Tower Crosspins in The adjustable glideboard provides Center Channel the opportunity to instantly adapt the ® ® Folding Foot Holder Installation 1. use caution to prevent cables from rubbing against the rails. 3. 2. Lift or Lower Here WARNING: Never connect the center pulley above the arm pulleys on the Total Gym GTS® or Total Gym Sport® as the force may cause the rails to be pulled up out of engagement from the tower. slightly lift the end near the rail base then press up or rotate either of the side handles. Pin Adjusting the glideboard 1. Continue to press or rotate the handles as you lower the glideboard to the desired angle. Note: Only connect the center pulley to tower crosspins at the same level or below the arm pulleys. you can connect the center pulley to a lower crosspin further down the tower. Continue to hold the folding foot holder upper bar even with the middle of the rails. Folding Foot Holder Use Position: Pull up on the upper bar to engage the folding foot holder for use. lift the end near the rail base until it engages at the desired angle. Depress the lever where indicated to fold down when not in use. Aim one pin into the hole of a rail while holding the folding foot holder upper bar even with the middle of the rails. equipment to promote optimal spinal positioning for any client. Place the rails at or above level 10 so you have room to install the folding foot holder from underneath the rails. If the cable length is too long for you to achieve full range of motion for your exercise. move the pulleys to the inside high position on the LAT bars. To raise the glideboard. Connecting the center pulley here will double the resistance compared to when the center pulley is connected to the glideboard. The crosspins in the center channel of the tower are for the Leg Pulley System accessory and for connecting the center pulley to accomplish dead weight pulls. Align and insert it into the hole in the opposite rail. Second Edition 13 ® ® . If you connect the center pulley to the center channel at a level beneath the rails. and release the pin. To lower the glideboard. To help prevent cables rubbing against rails. Pull the pin on the other side.

3. 5. squeeze the release handle on top of the tower to unlock the tower cross arm. It will tighten more as you load it while exercising. Changing the Pulley Clamp Position Squeeze the pulley clamp and move it to the desired position along the LAT bar.Total GYM GRAVITY SYSTEM ® ® LAT Bars (GTS® and PowerTower® only) Pull-up Position Pull the retractable knobs to disengage the LAT bars from the tower cross arm and rotate the LAT bars down until they rest on the rail. 2. Push the rail down to ensure they engage into the tower. squeeze the back of the clamp toward the pulley. 4. 2. 1. Grasp the rail between the tower and the folding foot holder and lift to the desired level as shown on the incline scale. Unlock: With one or two hands. Be sure the pulley clamp engages one of the positions on the back of the LAT bar. 2. Stand next to the top rails. 14 Total Gym GRAVITY Foundation Course. Raising the incline of the rails: Sport™ or GTS® 1. Pulley Locator Clamps Rail Incline (GTS® and PowerTower® only) The pulley locator clamps on the dynamic arm pulley system are designed to adjust easily. 3. Lower the incline of the rails: Sport or GTS 1. ensuring the pull pin engages in the hole of the tower cross arm on both sides. Grasp the rail between the tower and the folding foot holder and lift it slightly. Push the rail down to ensure they engage into the tower. Stand next to the top rails. Release: Let go of the clamp and its internal spring will close around the LAT bar. With the other hand. then let go of the release handle. Continue squeezing the handle and lower the rails to the desired level shown on the incline scale on the side of the tower. 3. Cable and Pulley Use Position Raise the LAT bars to use the pulleys and cable. Rotate each LAT bar up and parallel with the tower. Second Edition ® ® . Move: Move the pulley locator clamp to the desired position on the LAT bar and center the hole in the clamp over the pulley locator nodule on the back of the LAT bar.

reach on top of the tower to the incline up/down rocker switch. There is a spring-loaded lever on each hinge that is pushed by a rod on the plyo strut to unlock the hinges for folding the rails. Second Edition 15 ® ® . Hold the folding platform with a hand on each post. 2. Micro switches at the upper and lower limits of resistance halt the movement. Allow the squat fold pull pin to press against the index pin plate on the rail as you guide the upper fixed pin into the hole. Use the buttons on the remote control cable handles to adjust the rail incline. When the fixed pin is inserted into the hole. To raise or lower the rail angle. Squat Fold Pull Pin Squat Fold Pull Pin Total Gym GRAVITY Foundation Course. Reverse the process to unfold or rotate it out for use. Squat Stand Handle 2. gently move the folding platform to the right. Adjust the squat stand to the desired level by aligning it over one of the sets of holes in the folding platform. Release the lever to lock it in place. Partially angle the posts toward the glideboard. Stand at the base of the rails facing the tower. Pull the squat fold pull pin. OR B. Folding the Folding Platform 1. Any time you release the up/down rocker switch. Squat Removal Pull Pin Remote Control Cable Handle Adjusting the Telescoping Squat Stand 1. Inspect the lever and pull up on the squat handle to ensure the squat stand is locked in on both sides. movement ceases. You may need to pull the squat removal pull pin.Total GYM GRAVITY SYSTEM ® ® Raising and lowering incline of the rails: PowerTower® Incline Up/Down Rocker Switch Telescoping Squat Stand and Folding Platform There are two attachments that make up the telescoping squat stand assembly—the folding platform attachment and the squat stand attachment Attaching the Folding Platform 1. Squat Adjust Lever Automatic Rail Locks A rail lock mechanism will automatically engage at high inclines to “lock” the hinge for plyometrics and it will automatically disengage at low inclines for folding. then fold the squat stand down. Then lower the right side of the folding platform down to align the squat removal pull pin into the index pin plate on the right lower rail as shown below. CAUTION: Keep all items clear of the rail lock mechanism and do not use the Total Gym incline bodyweight trainer if it is not working properly. Lift the squat adjust lever on the back of the telescoping squat stand. A. Align the fixed pin with the top hole on the lower rail.

however it is more difficult and requires familiarization. Repositioning Your Total Gym Incline Bodyweight Trainer (unfolded) ® Transporting Your Total Gym Incline Bodyweight Trainer (folded) ® The Total Gym bodyweight incline trainer can be moved short distances by lifting it from the rail base or squat stand and/or by the tower cross arm from the back. Move the folding platform to the left until the fixed pin on top comes out of the hole in the lower rail. more strength and dexterity. simply disengage the squat fold pull pin and fold the platform (the squat stand will be attached). rotate the folding platform away from the glideboard until the squat fold pull pin pops into the rail hole. Squat Removal Pull Pin 16 Total Gym GRAVITY Foundation Course. Remove the telescoping squat stand from the folding platform posts and set it aside. Squat Fold Pull Pin 3. To fold the platform for storage. then lift off the folding platform. 4. Pull the squat removal pull pin on the right side of the folding platform and rotate the posts to the left until the right pin is slightly above the rails. Pull the squat fold pull pin on the left side and tilt the folding platform slightly toward the glideboard as shown below. Pull the detent pin from the vertical hole in the tower cross arm and insert it into the horizontal hole to lock the tower cross arm into place. 2. Then with both hands. and pull back in hand-truck fashion and roll. To lift from the tower cross arm.Total GYM GRAVITY SYSTEM ® ® 3. stand behind the tower. put the unit at level 8. grasp the tower transport handle. For long distance transportation. Second Edition ® ® . When both the fixed pin and the squat removal pull pin are engaged into the rails. NOTE: This process may be done with the squat stand still attached to the folding platform. Note: Be sure to secure the handles as shown in the folding procedure and ensure the rail fold latch is engaged. To move the incline bodyweight trainer after it is folded. your Total Gym should be folded and rolled on the transport wheels in hand-truck fashion as explained in Transporting Your Total Gym (Folded). lift the tower off the floor. Remove Detent Pin Insert Here to Reposition Unit Squat Fold Pull Pin Removing the Folding Platform 1.

Squat Handle Bar Provides additional support for the back.com for more information. Weight Bar Enables user to perform a variety of unilateral and bilateral leg exercises.Total GYM GRAVITY SYSTEM ® ® Total Gym Incline Bodyweight Trainer Optional Accessories Cable Extension Kit Press Bar Slide Distance Regulator Support Wedge Pillow Adjusts cables to unique leg length. arm length and range of motion needs. SCRUNCH® Provides a solid handhold during squat exercises Standing Platform Facilitates much of the Pilates reformer repertoire including footwork. Targets abdominal with closed-chain core work. neck. Adds more than 20 ab exercises. shoulders or knees during exercise. Can also lock the glideboard in place for getting on and off the unit. Add additional standard weight plates to achieve greater resistance. as well as trunk strengthening and stabilization. Observe the instructions provided with each accessory. narrow & hammer grips. Second Edition 17 ® ® . 3 Grip Pull-up Bar Adjusts the incline and decline travel distance of the glideboard. Assists in abdominal work during leg lifts and reverse crunches. Leg Pulley System Provides three distinct grip positions. Telescoping Toe Bar Bars rotate and store parallel with rails when not in use. Retractable Dip Bars Attaches to the lower rail and provides a wide and narrow grip for military style press exercises. *Incline bodyweight trainer accessories purchased separately. including leg circles. Strongly suggested when range of motion must be limited. Creates an even extension of the glideboard providing structural alignment for lunges and other trunk exercises. Total Gym GRAVITY Foundation Course. Visit TotalGym. Adds more than 15 exercises for upper and lower body. wide. Facilitates targeted triceps exercises.

3. 5. When lubricating these parts. 6. DO NOT USE ARMOR ALL® OR LIKE SUBSTANCES. Visually and functionally check all pulleys for smooth operation. 4. Replace damaged cables. clean rails and wheels thoroughly. 3. Wipe down rails with a non-corrosive cleanser. These will make the glideboard slippery. Move the glideboard up and down rails to ensure smooth rolling. Check all additional accessories for proper function and wear. Glideboard upholstery c. Normal frequent use will prevent corrosion in those areas. 2. NOTE: Total Gym incline bodyweight trainers have some functional moving parts that. Maintenance Schedule Daily 1. moving parts and rolling surfaces will maintain their smooth function. Weekly 1. Clean rail surfaces on a regular basis with a non-corrosive cleaner like soap and water. Use alcohol and a waterless cleaning solution on parts to keep your incline bodyweight trainer looking its best and to prevent dust build-up. Wipe down all padded surfaces with antibacterial cleanser after each use. You may use lubricant on the folding hinges when needed. remove any residue of lubricant from the cables. 5. With periodic cleaning. CAUTION: Clean the glideboard material with a non oil-based window cleaner. fabric or foam for wear and replace as needed. especially on the bottom rails. CAUTION: DO NOT USE ANY LUBRICANTS OR SILICONE-BASED PRODUCTS on the rails or wheels. This will cause the wheels to slide rather than roll and will damage the wheels. by design. rails or wheel surfaces. Check all pads. Clean all surface areas for aesthetics. hinge lock on rails and pull pin on LAT Bars). Foot holder pads b.e. 2. 7. Wipe down your Total Gym model with a clean cloth. Replace all parts that show signs of wear. fasteners and knobs to ensure they are installed correctly and tightened. Clean any debris accumulated on the wheel assembly. Check for ease of use when changing levels. Contact Customer Service in USA at 858-586-6080 or contact the approved distributor in your country.. If glideboard does not roll smoothly. Check all screws. Remove glideboard for visual inspection of wheels. a. Pulley handles Monthly 1. 18 Total Gym GRAVITY Foundation Course. Apply clear grease to these painted areas for extra protection in high-humidity environments or for long-term storage. Some black powder residue is normal. 2. Clean as needed. 4. Second Edition ® ® . Report any difficulty in changing levels. slide over painted parts and may eventually wear off the paint (i. Inspect all cables for wear or damage. Inspect rubber stoppers.Total GYM GRAVITY SYSTEM ® ® Notes Maintenance and Care Your Total Gym® model will offer you or your facility and your clientele years of easy operation if you follow these simple tips for maintenance and care. Visually inspect glideboard for tearing or punctures.

• Use proper lifting techniques when adjusting levels on Total Gym incline bodyweight trainers.Total GYM GRAVITY SYSTEM ® ® Basic Safety Tips • Consult with a doctor before beginning any new exercise program. assistance can be obtained by placing feet on the ground. • Choose a load that is appropriate for the exercise and fitness level. • Use good breathing techniques during all exercises. during or after exercise. • In a “supine” position. Second Edition 19 ® ® . • Prevent baggy clothing from snagging in the moving part of the Total Gym. • During high intensity exercises. the head should always be supported by and be in contact with the glideboard. • Wear appropriate clothing and footwear. • Place the feet outside the rails before. • Long hair should be tied back and tucked away from pulley system. • Hydrate by drinking adequate amounts of fluids before. • Keep fingers above glideboard at all times. • Maintain optimal joint alignment specific to each individual exercise. • Use the handles to maintain control of glideboard at all times when the dynamic arm pulley system is in use. during and after exercise. • Perform proper warm-up before any resistance training exercise. • Perform all movements in control during both concentric and eccentric contractions. Notes Total Gym GRAVITY Foundation Course. • Perform all exercises in a pain free range of motion.

Second Edition ® ® .Total GYM GRAVITY SYSTEM ® ® Notes 20 Total Gym GRAVITY Foundation Course.

Second Edition 21 ® ® .Review of Basic Anatomy AND Physiology Review of Basic Anatomy and Physiology Total Gym GRAVITY Foundation Course.

Second Edition ® ® . The Skeletal System The skeletal system provides a rigid structure to facilitate locomotion as well as to protect the internal organs. Understanding the location of and the relationship between skeletal bones will greatly assist you as you assess the functionality of various exercises.S5 (fixed plate) Coccyx Co1 . The information in this chapter is intended to serve as a resource for reviewing the fundamentals structural anatomy. Skull Orbital cavity Maxillary bone Mandible First rib Sternum Scapula Humerus Costal cartilage Clavicle Clavicle Spine Iliac bone Radius Ulna Sacrum Coccyx Cervical (concave) C1 . The curves allow 10 times greater flexibility than that of a straight column. Please refer to your certifying organization or academic institution for additional resources regarding the topics discussed below. The purpose of the curves is to provide the spine with greater flexibility and resiliency to axial compression (downward forces) which occur in everyday movements.L5 Sacrum (convex) S1 .Review of Basic Anatomy AND Physiology Review of Basic Anatomy and Physiology Notes Understanding the structural composition of the skeletal and muscular systems is essential for developing safe and effective resistance training programs.Co4 (fixed) Anterior view Posterior view 22 Total Gym GRAVITY Foundation Course. Anatomy of the Spine The terms convex and concave refer to the curvature of the posterior aspect of the vertebral column.T12 Patella Fibula Tibia Lumbar (concave) L1 .C7 Femur Thoracic (convex) T1 . It is important to strengthen the muscles that provide joint stability and movement as well as to maintain the optimal joint range of motion.

p. controlling and generating movement of our skeletal system. The amount of force that a muscle can contribute to joint stability and/or mobility is a function of its structure. The muscular tension generated can compress joints.” Hamill. creating instability. 1995. K. Frontalis muscle Orbicularis oculi muscle Orbicularis oris muscle Sternocleidomastoid muscle Pectoralis major muscle Biceps muscle Brachioradialis muscle Deltoid muscle Occipitalis muscle Semispinalis capitus muscle Trapezius muscle Teres minor muscle Teres major muscle Triceps muscle Latissimus dorsi muscle External abdominal oblique muscle Satorius muscle Vastus lateralis muscle Rectus femoris muscle Vastus medialis muscle Peroneus longus muscle Tibialis muscle Gluteus maximus Semitendinosus muscle Biceps femoris muscle Semimembranosus muscle Gastrocnemius muscle Soleus muscle Total Gym GRAVITY Foundation Course.Review of Basic Anatomy AND Physiology The Musculature System “Muscles and gravity are the major producers of human movement. Second Edition 23 ® ® . contractile ability and biomechanical characteristics. which can add to joint stability or it can separate segments.71. Biomechanical Basis of Human Movement. Notes The muscular system is responsible for stabilizing. J and Knutzen.

Skeletal muscles. Extensibility – Muscle tissue’s ability to lengthen or stretch beyond resting length • The muscle itself cannot produce elongation. • The more excitable tissue can be recruited faster with greater control over the number of fibers stimulated for movement. Elasticity – The ability of a muscle to return to its normal resting length once a stretch to the muscle is removed • This is determined by the connective tissue itself and not the muscle fibers. 24 Total Gym GRAVITY Foundation Course. due to the positioning of their origin and insertion. elasticity is a protective mechanism of a muscle for maintaining the integrity and muscle length. epimysuim. • The amount of extensibility is determined by the connective tissue found in the perimysium. whether the movement is large or small. Second Edition ® ® . • Along with the extensibility factor. may affect one or two joints. Muscles are often grouped to provide a collective movement. Individual muscle organization is usually based on the muscular function and location. and fascia surrounding the muscle. another force is required. as well as the nerve innervation.Review of Basic Anatomy AND Physiology Notes Gross Structure of a Muscle Skeletal muscle is composed of 5% high-energy phosphates. Groups of muscles are contained within a connective tissue sheath. Contractibility – The ability of a muscle to shorten when the muscle receives sufficient stimulation • The average range of shortening is about 57% of resting length for all skeletal muscles. 20% protein (myosin. Physiological Characteristics of Skeletal Muscle Fibers The performance of a muscle fiber under varying loads and velocities is determined by four properties: Irritability – Ability of a muscle to respond to stimulation • Skeletal muscle is highly sensitive. actin and tropomyosin) and 75% water.

Roles of Skeletal Muscles Muscles function in the following ways • Produce movement • Maintain posture and positions • Stabilize joints • Support and protect the internal organs and viscera • Contribute to maintenance of body temperature (thermoregulation) Total Gym GRAVITY Foundation Course. • Termed a “positive” movement since it’s generally upward against gravity. Eccentric • When a muscle is subject to external torque that is greater than the internal torque within the muscle. there is muscle lengthening. the net forces producing rotation move in the same direction as the changes in joint angle (the agonists are controlling muscles in a concentric muscle action). • Termed a “negative” movement since it’s generally downward and controlled. Concentric • Muscle generates force with visible shortening of the muscle. • In a controlled movement. Second Edition 25 ® ® .Fiber Type Each muscle contains a combination of both fast and slow twitch fibers types.Review of Basic Anatomy AND Physiology Individual Muscle Organization . Notes Fast Twitch • Type IIa Oxidative-glycolytic Can sustain activity for long bouts or can contract in bursts of force after which it fatigues • Type IIb Glycolytic Rapid force production followed quickly by fatigue Slow Twitch • Type I Oxidative Found in high quantities in the postural muscles Slow contraction time and suited for prolonged low intensity work Types of Muscular Contractions Isometric = Equal Length • Muscle generates tension without any visible changes in joint position. • Source of the external torque is generally gravity or muscle action of an antagonist muscle group. Fiber types will influence the way each muscle responds to exercise.

Synergistic Muscle Function • Integrated contribution of surrounding muscles providing stabilization and/or additional force to perform a specific task. Effective movement patterns and injury prevention depend on this vital system. Agonist vs. Although it is recognized to provide and support various bodily functions. The sequence of this incoming information is specific to the motion being performed. Assistant Mover Muscles can have the following roles • Prime mover: the muscle responsible for producing the movement. the specific motion can be recognized and repeated with greater accuracy and efficiency. • Assistant mover: if greater force is required.) together.com/at/people/tom-myers • www. it is important to recognize the direct influence fascia has on dynamic musculoskeletal motion and postural alignment. Additional understanding of this topic highly recommended.myofascialrelease. 26 Total Gym GRAVITY Foundation Course. visit the following websites: • www. Specific mechanoreceptors are “activated” by movement and exercise to provide the central nervous system (CNS) with the sensory information needed to provide proprioception. other muscles will assist the movement. Second Edition ® ® . nervous.activerelease. • Antagonist: muscle that is opposing or producing opposite joint movement..com The Proprioceptive System Each joint is innervated with branches of nerves that facilitate proprioceptive and pain feedback. skeletal. Resembling a three-dimensional web-like matrix.com/fascia_massage/public/default. maintenance of good posture and performance of functional everyday movements.(Connective Tissue) Fascia is a fibrous connective tissue that permeates the entire human body. Over time.. Antagonist • Agonist: muscle creating the same joint action as the movement. Joint capsule receptors – Mechanoreceptors located at the joint capsule that provide information regarding joint pressure/tension or positioning (i. For more information. Pacinian corpuscles). Awareness of muscle contractibility and body position in space are essential for avoidance of injury.asp • www. the fascial network unifies the various systems (muscular.anatomytrains.e. etc. Proprioception is the perception of the one’s own body in space.e. Golgi tendon organs.Review of Basic Anatomy AND Physiology Notes Classification of Muscle Function Prime Mover vs. Ruffini endings. The term most often used for this adaptation is “muscle memory”. muscle spindles). Muscle and tendon receptors – Mechanoreceptors found in a muscle or tendon that provide information regarding changes in tension or length (i. The Fascial System .

Second Edition 27 ® ® .REVIEW OF BASIC BIOMECHANICS Review of Basic Biomechanics Total Gym GRAVITY Foundation Course.

To determine the forces generated along the bone and into the joint. the force will be directed to stabilize and destabilize the segment via a pulling of the bone toward or away from the joint. there is no torque from the weight. the location of the weight relative to the base of support and the speed at which the weight is moved through space.” The actions and reactions of human motion are dependent upon both extrinsic and intrinsic factors. Second Edition ® ® . directly affecting the resistance torque on the muscle. Although the weight of the object (W) remains constant. When the tendon angle is acute or parallel/flat to the bone.Review of Basic biomechanics Review of Basic Biomechanics Notes Understanding basic forces relative to human motion is essential for developing safe and effective resistance training programs. in that position the lifter must exert the greatest muscle torque to support the weight. Factors Influencing Muscle Force Angle of Attachment of Muscle Depending upon the angle of insertion of the muscle. muscular composition and motor unit activation. It is important to note that even though the muscular tension generated may remain the same. In a biceps curl. The Force Angle When assessing the effectiveness of an exercise for muscle activation. Changing the position of the joint in relation to the applied resistance will change the way the muscle contracts. The force angle is defined by the relationship between the muscle force required to perform the movement and the biomechanical positioning of the skeletal structure. “for every action there is an equal and opposite reaction. Thus. When the weight is directly above or below the elbow pivot point. the muscular force applied must be divided into rotatory and parallel (translatory) components. Example: biceps curl (see force angle). 28 Total Gym GRAVITY Foundation Course. When the lever arm (elbow to hand) rotates either upward or downward away from the horizontal. the horizontal distance from the elbow to the weight is maximal when the forearm is horizontal to gravity. the horizontal distance (D) from the weight to the elbow changes throughout a curl movement. These factors can and will influence the relative and real motions produced at the joints. the rotatory and torque component of the muscle will change as the joint angle changes. ligament and tendon attachment. muscular attachments and angles of pull drive the effectiveness of a motion. Greater or lesser amounts of neuromuscular stimulation and fiber recruitment will be determined by the force angle. the resistive torque from the weight decreases. the muscular forces will be generated along the bone and into the joint. It is here that a strong understanding of biomechanics. it is important to consider the force angle that is created. As Newton states in his Third Law of Motion. The intrinsic factors include structural variables such as bone length. Extrinsic factors include forces applied to the body such as the mass of a weight being lifted.

g. The time to achieve maximum force varies according to the joint angle. the velocity increases at the expense of a decrease in force. the maximum force will occur later and vice versa. Line of Pull The line of pull represents the direction from which the resistive force is being applied. The action velocity of the movement is high but the movement velocity of the load is low. e. the movement velocity may slow but the same amount of force is in the muscle.g. Total Gym GRAVITY Foundation Course. Second Edition 29 ® ® . Tension at Elongated Lengths The force-generating capacity is initially greater. but as the cross-bridges are pulled further apart. e. At short lengths. This is not due to the tensiongenerating capabilities of the contractile components. F/V in the Muscle Fiber vs. Optimal Length for Tension Optimal length for tension is slightly greater than resting length. force decreases. At this length. The External Load When an external load is added. Notes Length Tension Relationships The amount of tension generated is related to the length of the muscle. the greatest force generated at zero velocity is due to the large number of cross-bridges attached. Adjusting the body position and adjustable pulley system on the Total Gym® incline bodyweight trainer allows the trainer to provide specific loads at specific angles to achieve optimal muscular function throughout the full range of motion. if the tendon is slack. Storing elastic energy adds to the total tension. i. This reinforces a pre-stretch prior to initiating muscle contraction during an exercise. but is due rather to the tendon laxity present..Review of Basic biomechanics Force-Time Characteristics When a muscle begins to develop tension due to contraction.e. until maximum force is achieved. the cross-bridges have doubled and there is incomplete activation of force. For example. the muscle’s contractile components are producing tension and the passive components are storing elastic energy. Maximum tension generated in a muscle fiber is activated at a length slightly greater than resting (approximately 80 – 120% of the resting length). the force increases nonlinearly over time because the connective tissue stretches and absorbs some of the force. Tension at Shortened Lengths When a muscle is shortened to half its length. the tension exerted upon the bone by the muscle contraction increases linearly.. the line of pull for free weights is always directly perpendicular to the Earth’s surface. Force/Velocity (F/V) Relationship to Muscle Fiber F/V Relationship of a Concentric Muscle Action In concentric contraction. over time. With cable training. F/V Relationship of an Eccentric Muscle Action The force-velocity relationship for eccentric contraction is opposite to that of concentric contraction. After the elastic components are stretched. the tension increases with the velocity of lengthening. it is not able to generate much more contractile tension. the cable itself provides a visual reference of the line of pull.

REVIEW OF BASIC BIOMECHANICS Notes 30 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

Second Edition 31 ® ® .FUNDAMENTALS OF RESISTANCE TRAINING Fundamentals of Resistance Training Total Gym GRAVITY Foundation Course.

This type of training is useful for maintaining the position of an object such as holding a grocery bag stationary for a length of time. lever length and other biomechanical variables. Isokinetic – Dynamic muscular contraction at a constant velocity throughout the full range of motion. e. Resistance Training Principles Specific Adaptation to Imposed Demands (SAID) The SAID principle is the foundation of improving health and fitness. The type of resistance can be produced by various modes.FUNDAMENTALS OF RESISTANCE TRAINING Fundamentals of Resistance Training Notes Resistance training is the term most often used to describe exercise programming to improve the performance of the muscular system. If an athlete is determined to be weak in one of these components. For example. Sports specific training is based on the application of the SAID principle. Muscular contractions are primarily isometric or isotonic in normal daily function. 32 Total Gym GRAVITY Foundation Course. then a supplemental training program can be created to address the specific demands of the skill.. Types of Resistance Training Several different types of resistance training can be used to alter the state of the musculoskeletal system. The body modifies its tissues constantly to adapt to imposed physiological stresses. Isometric – Static muscular contraction where no change in muscle length occurs. It states that all training adaptations are specific to the applied stimulus. rotating and decelerating. jumping. When performing dynamic exercises on Total Gym incline bodyweight trainers. the human body is capable of remodeling and rebuilding itself to function in a specific manner. the most popular is the use of a set mass against gravity. Second Edition ® ® . progression.g. Special equipment exists to accommodate the variable forces produced by the muscles throughout the range of motion. Although the extrinsic force is the same. a basketball specific training program might consist of exercises designed to improve individual components of the sport such as sprinting. Static training on Total Gym incline bodyweight trainers entails holding an overloaded position for an extended period. Its objectives can range from muscle hypertrophy and weight loss to physical rehabilitation and athletic performance. such as static (isometric) training and dynamic (isotonic and isokinetic) training. technique and rest. the tension produced by the muscle fluctuates throughout the full range of motion. Isotonic – Dynamic muscular contraction where concentric (shortening) and eccentric (lengthening) contractions occur against a constant resistance. depending on the intrinsic properties such as origin. the contractions are primarily isotonic. insertion of a muscle. With proper overload. free weights or one’s own body.

Visit www. power.org for the most recent resistance training guidelines.FUNDAMENTALS of RESISTANCE TRAINING Progressive Overload Progressive overload is a gradual increase of imposed demand to a specific system(s) of the body during exercise. Second Edition 33 ® ® . endurance and motor performance. endurance. Total Gym GRAVITY Foundation Course. one or more of the variables of the exercise program must change for continued improvement.acsm. Structural and functional adaptations occur (under normal circumstance) as a result of continuous bouts of overload accompanied by adequate rest and proper nutritional intake. Notes Variation (Periodization) Several periodization models exist that aim to achieve the highest degree of performance during a specific period of time. Recreational athletes and the general public are also recommended to incorporate a variety of resistance training intensity and volume in order to achieve and sustain optimal muscular fitness. These athletes strive to achieve maximum functional readiness as the competitive season approaches and progressively improve performance to achieve “peak” performance toward the end of the season. Seasonal athletes attempt to achieve this by systematically altering the volume and intensity of training sessions throughout the year. Total Gym recommends remaining up to date with current research and guidelines provided by these organizations. eccentric and isometric muscular contractions that challenge strength. Resistance training is form of overload that can be progressed by altering variables such as load. The demands imposed to the body are dependent on the outcome desired by the individual. These exercises should include concentric. As the body remodels and rebuilds its tissues. tempo or the overall volume of work. perceived exertion. repetitions. Recommended Resources Guidelines for progressive resistance training are set forth by respected organizations such as the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA).

Second Edition ® ® .FUNDAMENTALS OF RESISTANCE TRAINING Notes 34 Total Gym GRAVITY Foundation Course.

Second Edition 35 ® ® .FUNCTIONAL MOVEMENT Functional Movement Total Gym GRAVITY Foundation Course.

Internal Forces Eccentric Deceleration and Concentric Acceleration As we move throughout the day. As the muscle force begins to overpower the momentum of mass. hypertrophy. during the landing phase of walking.A force exerted by the ground on the body. Therefore. equipment and exercises are designed create forces that oppose the general concentric action created by the muscle(s). Momentum . This type of exercise can be effective for correcting muscular imbalances. There may be some degree of benefit carryover to other activities but the specific adaptations are a direct result of the imposed demands. As most human activities require the participation and coordination of multiple muscle groups. Understanding how the physical laws of our environment apply to human motion will greatly assist in the proper assessment and design of functional training programs. External Forces Gravity .The product of mass and velocity. 36 Total Gym GRAVITY Foundation Course. and endurance. creating conscious awareness of a muscle contraction and increasing strength. it is also important to select exercises that integrate the specific sequence of contractions necessary to perform functional activities. This is based on the isolated joint action that occurs when the distal and proximal muscle attachments converge. Ground Reaction Force .Constant force that pulls the mass of the body toward the center of the earth. the hamstrings are typically classified as knee flexors.FUNCTIONAL MOVEMENT Functional Movement Notes Isolation and Integration Muscles and muscle groups are generally described by their isolated. the muscle begins to concentrically accelerate to continue the gait cycle. concentric muscle function. Many resistance training exercises aim to isolate and overload one particular muscle or muscle group. the muscles of the lower kinetic chain must eccentrically decelerate the joints in a specific sequence to avoid collapsing to the ground. we are in a continuous cycle of deceleration and acceleration. Second Edition ® ® . Environmental Forces Functional movement refers to the interaction of internal and external forces that produce a specific human activity. For example. For example.

The core provides stability and movement of the spine. A person’s ability to maintain correct static posture will often determine the effectiveness of his or her dynamic posture and overall stability. i. Total Gym GRAVITY Foundation Course. rotation. Dynamic posture denotes the body and its segments moving. One point of view states that neutral spine is the place where the intervertebral discs have no excessive anterior or posterior pressure. Examples include walking. Complete core conditioning involves all the muscle of the trunk. posterior in the thoracic section and anterior in the lumbar region. The Total Gym® incline bodyweight training exercise library trains the core as a mover for dynamic force production through flexion. The ability to maintain a neutral spine and move in and out of neutral provides the foundation for effective and efficient movement and optimal posture. Training the core to constantly react to changes in load and movement against force has a high transference to daily life and sport.e. trunk and shoulder girdle. Postural control. Cervical C1 – C7 (concave) Thoracic T1 – T12 (convex) Lumbar L1 – L5 (concave) Sacrum S1 – S5 (fixed plate) (convex) Coccyx Co1 – Co4 (fixed) Notes Neutral spine is a position that promotes the normal curves of the spine. links the upper and lower body and generates power to the extremities in movement. The core may be considered to be the lumbo-pelvic region or the lumbo-pelvic region and the trunk or the lumbo-pelvic region. etc. The terms convex and concave refer to the curvature of the posterior aspect of the vertebral column. Training philosophies for core stability and condition vary among experts in the fitness industry.FUNCTIONAL MOVEMENT Spinal Alignment and Core Stability Understanding spinal alignment and the affect of alignment on mobility and stability are important in setting up your client for success and pain free movement. anterior in the cervical section. It is important to identify a genetically inherited curvature vs. denotes a person’s ability to maintain stability of the body and body segments in response to forces capable of upsetting the body’s structural equilibrium. The curves allow ten times greater flexibility than that of a straight column. the lumbar spine will possess its “natural” lordotic curve and sacral spine will maintain its “natural” kyphotic curve. thus research may vary in results. Training on the Total Gym incline trainer trains the body to respond with the required stabilization or movement based on the amount of force or load. Isometric core stabilization and dynamic movement for force production is essential in core conditioning. The convexity of the curves can vary slightly from individual to individual. standing or lying. Examples include sitting. There is not a “right” way to look at this rather appreciate that people depict core differently. In this position. and includes simultaneous involvement of the upper and lower body. running. The purpose of the curves is to provide the spine with greater flexibility and resiliency to axial compression (downward forces) which occur in everyday movements. poor posture and instability of the spine. whether static or dynamic. Static postural control involves maintenance of particular posture against gravity. Core or postural stability can be either static or dynamic. A neutral spine allows for resiliency against compression and greater flexibility. Second Edition 37 ® ® . Static posture denotes when the body and its segments are aligned and stationary. extension. lateral flexion and neutral bracing under load.

rotation and sidebending. Scapular elevation and inferior Decelerates scapular depression glenoid stabilization during and humeral downward glide. Decelerates scapular protraction and humeral elevation. rotation and sidebending. adduction and medial rotation. and lateral rotation. Scapular upward rotation. Middle Trapezius: Decelerates scapular protraction. Lateral Shoulder Deltoid Anterior: Shoulder flexion and Anterior: Decelerates shoulder medial rotation. Decelerates shoulder abduction and glenohumeral distraction. Scapular retraction and glenoid stabilization. abduction and lateral rotation. Decelerates shoulder medial rotation and glenohumeral distraction. Decelerates scapular retraction and scapular downward rotation. Initiates and assists in shoulder abduction and glenohumeral compression. Decelerates shoulder flexion. Infraspinatus/Teres minor Shoulder lateral rotation and glenoid stabilization. Posterior Shoulder and Back Trapezius Upper Trapezius: Scapular elevation and upward rotation. Decelerates scapular retraction and superiorly. Middle: Decelerates shoulder Posterior: Shoulder extension adduction. Shoulder depression. Decelerates shoulder abduction and lateral rotation. Lower Trapezius: Scapular depression and scapular downward rotation. 38 Total Gym GRAVITY Foundation Course. Scapular protraction and stabilization against the thoracic wall. Draws anteriorly and inferiorly. Scapular stabilization by drawing the scapula anteriorly and inferiorly. elevation. Decelerates shoulder elevation. Decelerates scapular upward rotation. Teres major Shoulder adduction and medial rotation. Concentric Action Eccentric Action (Acceleration) (Deceleration) Clavicular stabilization and Decelerates clavicular depression. Upper Trapezius: Decelerate scapular depression and downward rotation. Decelerates cervical flexion. Second Edition ® ® . Middle Trapezius: Scapular retraction. elevation. Lower Trapezius: Decelerates scapular elevation and scapular upward rotation.FUNCTIONAL MOVEMENT Notes Muscle Function by Body Position Muscle Anterior Shoulder and Chest Pectoralis major Pectoralis minor Subclavius Serratus anterior Shoulder adduction and medial rotation. Cervical extension. Decelerates shoulder abduction and lateral rotation. Posterior: Decelerates shoulder flexion and medial rotation. Latissimus Dorsi Levator scapulae Rhomboid minor and major Supraspinatus Humeral extension. extension and lateral rotation. Middle: Shoulder abduction.

Decelerates wrist extension. Steadies femur in acetabulum. Glenoid stabilization. Extensor carpi radialis longus Wrist extension and adduction. Decelerates hip extension. continues. Piriformis/obturator internus Quadratus femoris Hip lateral rotation of an extended hip. Palmaris longus Pronator teres Wrist flexion. Decelerates hip medial rotation and distraction. Extensor carpi ulnaris Wrist extension and adduction. Decelerates wrist extension and adduction. Decelerates elbow flexion and shoulder abduction. Notes Subscapularis Shoulder medial rotation and adduction. Decelerates wrist flexion and adduction. Total Gym GRAVITY Foundation Course.FUNCTIONAL MOVEMENT Muscle Function by Body Position Muscle Concentric Action Eccentric Action (Acceleration) (Deceleration) Decelerates shoulder lateral rotation and abduction and glenohumeral distraction. Decelerates wrist flexion and adduction. Forearm Brachioradialis Elbow flexion. Gluteus medius/minimus Hip abduction and lateral rotation. Decelerates hip flexion and medial rotation. Decelerates forearm supination and elbow extension. adduction. Steadies femur in acetabulum. Decelerates wrist flexion and abduction. Decelerates elbow extension. Extensor carpi radialis brevis Wrist extension and abduction. Second Edition 39 ® ® . Biceps brachii Elbow flexion and supination. Posterior Hip Gluteus maximus Hip extension and lateral rotation.. medial rotation and distraction. Decelerates forearm pronation. Decelerates hip adduction and medial rotation. Forearm pronation and elbow flexion. Flexor carpi ulnaris Wrist flexion and adduction. Supinator Forearm supination. Decelerates elbow extension and pronation. Upper Arm Triceps brachii Shoulder adduction and elbow extension. Flexor carpi radialis Wrist flexion and abduction. Hip lateral rotation. Decelerates wrist extension and abduction..

Decelerates hip abduction. Hip flexion via assisting the rectus femoris. Posterior Thigh Semitendinous Hip extension and knee flexion. medial rotation and flexion. Decelerates spinal lateral flexion and trunk extension. Hip flexion via assisting the iliopsaos. flexion and medial Decelerates hip abduction. Vastus intermedius Knee extension. Medial Thigh Adductor longus Adductor brevis Adductor magnus Gracilis Obturator externus Hip adduction. Decelerates tibial lateral rotation. Steadies femoral head in acetabulum. Decelerates ankle plantarflexion and foot eversion. Decelerates hip abduction. Hip abduction. Ankle dorsiflexion and toe extension. abduction and lateral Decelerates hip extension. Hip lateral rotation. In conjunction with the rectus femoris. Decelerates hip abduction. Decelerates knee extension. lateral rotation and extension.FUNCTIONAL MOVEMENT Notes Muscle Function by Body Position (continued) Muscle Concentric Action Eccentric Action (Acceleration) (Deceleration) Anterior Hip Psoas and Iliacus Tensor of fascia lata Bilaterally flexes the trunk and unilaterally spinal lateral flexion. medial rotation. lateral rotation and extension. Ankle dorsiflexion and great toe extension. Knee extension. Decelerates hip flexion and knee extension. Biceps femoris Hip extension and knee flexion and lateral rotation when the knee is extended. Semimembranosus Hip extension and knee flexion and medial rotation. and flexion. rotation and lateral rotation. Decelerates knee flexion. Knee extension. Sartorius Hip flexion. Decelerates knee extension. medial rotation and flexion. Anterior Thigh Rectus femoris Vastus lateralis Vastus medialis Knee extension. Hip adduction. adduction and medical rotation. Anterior Lower Leg Tibialis anterior Extensor digitorum longus Extensor hallucis longus Ankle dorsiflexion and foot inversion. Decelerates hip adduction. Decelerates knee flexion. Decelerates hip flexion and femoral. Hip adduction. Hip adduction. Decelerates hip medial rotation and distraction. Knee flexion. Decelerates hip extension and medial rotation. Decelerates hip extension and tibial flexion. lateral rotation. decelerates hip extension. Decelerates knee flexion. Decelerates ankle plantarflexion and toe flexion. lateral rotation and extension. 40 Total Gym GRAVITY Foundation Course. Hip flexion and lateral rotation. Decelerates hip flexion and medial rotation when the leg is extended. Decelerates knee flexion. Decelerates ankle plantarflexion and great toe flexion. rotation. Second Edition ® ® . Assists in knee extension.

Decelerates ankle dorsiflexion and knee extension. Tibialis posterior Stabilizes lower leg. Supports medial arch of foot. Posterior Lower Leg Gastrocnemius Soleus Knee flexion and ankle plantarflexion. The line of pull. inversion. Ankle plantarflexion. Ankle plantarflexion and foot inversion. Planes of Motion Sagittal .FUNCTIONAL MOVEMENT Muscle Function by Body Position Muscle Concentric Action Eccentric Action (Acceleration) (Deceleration) Notes Lateral Lower Leg Peroneus Longus Ankle plantarflexion and Decelerates ankle dorsiflexion and eversion. When an intrinsic or extrinsic force is applied to the skeletal system. The reality of human motion is that every movement is three dimensional due to the interweaving of connective tissue throughout the entire body.Motion that occurs anteriorly and posteriorly (flexion/extension) Frontal . simultaneously. Decelerates ankle dorsiflexion and foot eversion. intensity and degree of stability can easily be altered to meet the needs of individual clients. The Total Gym® incline trainer dynamic arm pulley system and pulley locator clamps enables trainers to duplicate a wide variety of functional tri-planar movement patterns. the force is distributed through a complex matrix of tissues along three-dimensional pathways to the opposing force.Motion that occurs laterally (abduction/adduction) Transverse . Total Gym GRAVITY Foundation Course.Rotational movement (internal rotation/external rotation Tri-Planar Motion Tri-plane motions are movements combining all three planes of motion. Second Edition 41 ® ® . Decelerates ankle dorsiflexion.

FUNCTIONAL MOVEMENT Notes 42 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

Second Edition 43 ® ® .TOTAL GYM INCLINE BODYWEIGHT TRAINING ® Total Gym Incline Bodyweight Training ® Total Gym GRAVITY Foundation Course.

prevent injuries and preserve functional capacity. which positions targeted muscle groups against the force of gravity. The specific adaptations of the muscular system are increased strength. The sine of 22° is . Total Gym incline training also challenges dynamic stability and proprioceptive awareness. this frictional resistance is insignificant compared to the force required to move the participant on the glideboard up the rails. requires more force compared to a push up that is performed against a wall or on an incline plane. person is exercising at an angle of 22° (Level 16).) = (150 + 37) x . Movement that is performed on an incline plane generally requires less force than movement performed directly against gravity. which would be approximately 47% of the total bodyweight. 70 lbs x 50% = 35 lbs. This person requires approximately 70 pounds of force to move the glideboard at an angle of 22°. With the quality of parts used on Total Gym models. Note: if you are figuring exercises that incorporated the center pulley attached to the glideboard. sets. rest. Therefore the formula would be: Exercise load (lbs. it relies on gravity for resistance).) For example: A 150 lb. Calculating the Resistance As a gravitationally dependent apparatus (i. hypertrophy.e. 44 Total Gym GRAVITY Foundation Course. Second Edition ® ® . For example. use 50% of the charted number. • Using the trigonometric function (sine) we can then transfer the angle of the rails into a formula that can determine the load (force) required (i. a squat performed on an incline plane requires less force compared to a squat performed in a standing. repetitions. frequency and order).3746 = 187 x . * Calculations based on adjustable glideboard weight of 37 lbs. Total Gym incline bodyweight trainers use a universal constant to determine its exercise load. it is important to appreciate the quantitative resistance that is generated by incline plane resistance. upright position.3746 = 70 lbs. The force required to perform exercises on Total Gym incline trainers is dependent upon the weight of the glideboard and participant. For example.e. muscular endurance and production of power. and any friction between the rails and the glideboard wheels. These additional variables can help improve balance. In addition to the muscular adaptations.g.3746) • Compute the exercise load (force) in pounds by using the formula: (Bodyweight (lbs. By properly manipulating specific training variables (load. sine of 22° is .TOTAL GYM INCLINE BODYWEIGHT TRAINING ® Total Gym Incline Bodyweight Training ® Notes Resistance training on Total Gym incline bodyweight trainers is a form of adaptive bodyweight training used to improve musculoskeletal health. Please refer to the appropriate resistance chart for the glideboard you are using (adjustable or standard). e. Incline Plane Resistance To better understand the effectiveness of Total Gym incline bodyweight training..) + 37) x sine of the angle where 37 is the weight of the glideboard* (lbs. This is also the case with exercises such as the push up and abdominal crunch. the soft and osseous tissues of the body can adapt.3746. Gravity is always constant in its direction and force. To determine what this angular resistance may be (without pulleys). or 23% bodyweight. we can perform the following calculations: • Determine the angle of the rails to the vertical floor (this allows us to determine the angle against gravity). a push up on the ground.

Resistance values based on cable usage Resistance table values should be divided by appropriate value based on cable connection and pull usage as shown below. Level F stands for “Fold. 3. Note each level changes by 2. Total Gym GRAVITY Foundation Course. Any quantity and weight can be added to the Weight Bar as long as the total weight including the user’s bodyweight does not exceed 650 lb or 295 kg.5% of the 150 lb nominal bodyweight.TOTAL GYM INCLINE BODYWEIGHT TRAINING ® Total Gym Incline Bodyweight Resistance Charts The Resistance Chart for all models is the same except the Total Gym PowerTower® is the only model that can accommodate all the levels shown. Charts for both pounds and kilograms have been provided. 1. while there is no connection to the glideboard. The Total Gym GTS® has levels from F to 22 and the Total Gym SportTM has levels from F to 20. squats and pulley handles. 4. 2. i. it can also be used for exercise. The plate weights must be equally loaded on each side and secured on the ends with a clamp before use. The weights on the Weight Bar should remain within the field of vision of the user throughout the exercise to prevent danger to a third party. 3.e. The Resistance Chart is calculated to indicate the resistance load at each level relative to a percentage of bodyweight. however. Resistance Charts for both the Standard Glideboard and Adjustable Glideboard can be found on the following pages (46-49).” where the rails must be located to fold the Total Gym incline bodyweight trainer. 2. Tables values are valid for two-hand pulls on the bars. If you desire to add weight to the glideboard it must be done by purchasing the optional Weight Bar and following the safety instructions provided with it and as listed below: 1. Divide Resistance Table value by 3 for unilateral movements or when using only one handle with the center pulley connected to the glideboard and when the other handle is not held. hold one handle stationary while pulling with the other handle while the center pulley is connected to the glideboard. The person exercising should face the equipment at all times during the exercise. See the resistance charts on the following pages.. Plate weights with a nominal 1” bore can be added to the Weight Bar as long as the size and quantity does not interfere with the motion of the glideboard. Divide Resistance Table value by 4 for unilateral movement with one static hold. 4. All Total Gym incline bodyweight trainers use a variable angle incline plane to create exercise resistance by modifying the effect of the user’s bodyweight—a steeper angle normally generates more resistance. Total Gym incline bodyweight trainers are designed to load nominal percentages of bodyweight. Second Edition 45 ® ® . Divide Resistance Table value by 2 for bilateral or two-hand pulls while the center pulley is connected to the glideboard.

2º 28.2º 4.8º 11.9º 16.9º 20.2º 21.Pounds (lbs) 31.7º 27.6º 30.3º 25.1º 31.7º 6.5º 19.8º 1.6º 15.5º 5.1º 33.6º 15.5º 34.0º 61 59 59 57 57 56 55 54 58 57 56 55 54 53 53 52 56 54 54 53 52 51 50 50 53 52 51 50 50 49 48 48 51 49 49 48 47 46 46 45 48 47 46 45 45 44 44 43 46 45 44 43 42 42 41 41 43 42 42 41 40 39 39 39 41 40 39 38 38 37 37 36 Resistance as % of Bodyweight (lbs) TOTAL GYM INCLINE BODYWEIGHT TRAINING 38 37 37 36 35 35 34 34 36 35 34 34 33 33 32 32 33 32 32 31 31 30 30 30 31 30 30 29 28 28 28 27 28 27 27 27 26 26 25 25 Weight of Standard Glideboard: 24 lbs 12.Resistance in Pounds (lbs) Your Bodyweight + Weights Added (lbs) Degree of Incline 100 72 69 68 65 62 59 57 54 51 49 46 43 41 38 35 33 30 27 8 7 10.3º 6 5 4 3 2 1 F 25 22 19 17 14 11 9 6 3 44 41 37 34 31 27 24 21 17 14 11 7 3 47 51 57 53 50 46 42 38 35 31 27 23 20 16 12 8 4 54 61 71 67 63 58 54 49 45 41 36 32 27 23 19 14 10 5 57 65 76 83 78 74 69 64 59 54 49 45 40 35 30 25 20 16 11 5 61 68 80 88 64 72 85 93 114 108 102 96 90 84 78 72 66 60 54 49 43 37 31 25 19 13 6 67 76 89 98 120 142 134 127 120 113 106 99 92 85 78 71 64 57 50 43 37 30 23 16 7 71 80 93 103 126 149 74 83 98 108 132 156 204 194 185 176 167 158 149 139 130 121 112 103 94 84 75 66 57 48 39 30 20 9 77 87 102 112 138 163 213 263 252 240 229 218 206 195 184 172 161 150 138 127 116 104 93 82 70 59 48 37 25 12 81 91 107 117 143 170 222 275 84 95 111 122 149 177 231 286 368 353 338 324 309 295 280 265 251 Resistance in Pounds (lbs) 236 222 207 192 178 163 149 134 120 105 90 76 61 47 33 15 86 97 114 125 153 181 237 293 377 89 101 118 130 159 188 246 304 391 130 150 180 200 250 300 400 500 650 35.5º 5.3º 14.0º 7.2º 9.5º 10. Second Edition .2º 9.9º 24.2º 21.6º 23.2º 17.2º 28.7º 27.6º 23.5º 19.0º 2.8º 1.9º 20.9º 24.6º 30.9º 16.3º 25.3º Resistance as % of Bodyweight (lbs) Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 100 72 69 68 65 62 59 57 54 51 49 46 43 41 38 35 33 30 27 25 22 19 17 14 11 9 6 3 130 69 66 65 62 59 57 54 52 49 47 44 41 39 36 34 31 29 26 24 21 18 16 13 11 8 6 3 Your Bodyweight + Weights Added (lbs) 150 180 200 250 300 400 500 650 67 66 65 63 63 61 61 60 65 63 63 61 60 59 59 58 63 62 61 60 59 58 57 57 Resistance Charts Standard Glideboard .0º 12.7º 6.0º 7.2º 4.0º 2.1º 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 25 26 Incline Level Degree of Incline 35.1º 33.8º 11.3º 14.5º 34.5º 26 25 25 24 24 23 23 23 23 23 22 22 21 21 21 21 21 20 20 19 19 19 19 18 16 15 15 15 14 14 14 14 13 13 13 12 12 12 12 12 ® 11 10 10 10 10 10 10 9 8 8 8 8 8 7 7 7 6 5 5 5 5 5 5 5 3 3 2 2 2 2 2 2 ® ® 18 18 17 17 17 17 16 16 46 Total Gym GRAVITY Foundation Course.2º 17.

0º 12.1º 33.9º 24.5º 10.6º 23.5º 34.5º 34.7º 27.Your Bodyweight + Weights Added (lbs) Degree of Incline 100 79 76 74 71 68 65 62 59 56 53 51 48 45 42 39 36 33 30 27 24 6 5 7.2º 4.7º 27.3º 4 3 2 1 F 21 18 15 12 9 7 3 40 37 33 29 26 22 19 15 12 8 4 44 49 45 41 37 33 29 25 21 17 13 9 4 47 53 51 57 66 62 57 52 48 43 38 34 29 24 20 15 10 5 54 61 71 78 72 67 62 57 52 47 42 37 32 27 21 16 11 5 58 65 76 83 62 69 80 88 106 100 94 88 82 75 69 63 57 51 45 38 32 26 20 14 6 65 73 85 93 113 132 125 118 110 103 96 89 81 74 67 60 52 45 38 31 23 16 7 69 77 90 98 119 139 72 81 94 103 125 147 191 181 172 162 153 143 134 124 115 106 96 87 77 68 59 49 40 30 21 10 76 85 99 108 131 154 200 246 234 223 211 199 188 176 165 153 141 130 118 107 95 84 72 60 49 37 26 12 80 89 104 113 137 161 209 258 330 315 300 285 270 255 Resistance in Pounds (lbs) 240 226 211 196 181 166 151 136 122 107 92 77 63 48 33 15 83 93 108 118 144 169 219 269 345 87 97 113 124 150 176 228 281 360 90 101 118 129 156 183 238 292 374 93 104 121 132 160 188 244 300 384 96 108 125 137 166 195 253 311 398 130 150 180 200 250 300 400 500 650 35.2º 17.2º 28.8º 11.3º 14. Second Edition 47 TOTAL GYM INCLINE BODYWEIGHT TRAINING Resistance in Pounds (lbs) Resistance as % of Bodyweight (lbs) .3º 14.9º 16.9º 20.0º 7.2º 21.6º 30.1º 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 26 35.8º 1.0º 2.5º 10.0º 2.8º 11.2º 17.2º 9.2º 28.0º 27 26 26 25 25 24 24 23 25 24 23 23 22 22 21 21 22 21 21 20 20 19 19 19 19 19 18 18 17 17 17 16 17 16 16 15 15 15 14 14 14 14 13 13 13 12 12 12 11 11 11 10 10 10 10 10 9 8 8 8 8 8 7 7 6 6 6 6 5 5 5 5 3 3 3 3 2 2 2 2 Resistance as % of Bodyweight (lbs) ® ® 60 58 57 55 54 52 52 51 Total Gym GRAVITY Foundation Course.9º 20.3º 25.6º 30.8º 1.6º 15.6º 23.3º 25.5º 19.1º 31.1º 31.2º 9.7º 6.6º 15.Pounds (lbs) 33.3º Incline Level Degree of Incline Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 100 79 76 74 71 68 65 62 59 56 53 51 48 45 42 39 36 33 30 27 24 21 18 15 12 9 7 3 130 74 71 70 67 64 61 58 56 53 50 47 45 42 39 36 34 31 28 25 23 20 17 14 12 9 6 3 Your Bodyweight + Weights Added (lbs) 150 180 200 250 300 400 500 650 72 70 68 66 65 63 62 61 69 67 66 64 63 61 60 59 Resistance Charts Adjustable Glideboard .5º 19.9º 16.2º 21.9º 24.7º 6.5º 5.0º 68 65 64 62 61 59 58 58 65 63 62 60 59 57 56 55 62 60 59 57 56 55 54 53 57 55 54 52 51 50 49 48 ® 54 52 52 50 49 48 47 46 51 50 49 47 46 45 45 44 49 47 46 45 44 43 42 42 46 45 44 43 42 41 40 39 43 42 41 40 39 38 38 37 41 39 39 38 37 36 35 35 38 37 36 35 34 33 33 32 35 34 34 33 32 31 31 30 33 32 31 30 30 29 28 28 30 29 29 28 27 26 26 26 Weight of Adjustable Glideboard: 37 lbs 12.2º 4.5º 5.

2º 17.5º 34.9 kgs ® ® ® .2º 9.6º 23.5º 25 25 24 24 24 23 23 23 23 23 22 22 21 21 21 21 20 20 20 19 19 19 19 18 18 18 17 17 17 17 16 16 16 15 15 15 14 14 14 14 13 13 13 12 12 12 12 12 11 10 10 10 10 10 10 9 8 8 8 8 7 7 7 7 6 5 5 5 5 5 5 5 3 3 2 2 2 2 2 2 48 Total Gym GRAVITY Foundation Course.3º 6 5 4 3 2 1 F 12 11 9 8 7 6 4 3 1 20 19 17 16 14 13 11 10 8 6 5 3 2 22 23 27 25 23 21 20 18 16 14 13 11 9 7 6 4 2 25 28 32 30 28 26 24 22 20 18 16 14 12 10 8 6 4 2 26 30 34 41 39 36 34 32 29 27 24 22 20 17 15 13 10 8 5 2 28 32 36 44 29 34 38 46 54 51 49 46 43 40 37 35 32 29 26 23 20 18 15 12 9 6 3 31 35 40 48 57 70 67 63 60 56 53 49 46 42 39 35 32 29 25 22 18 15 11 8 4 32 37 42 51 60 74 34 39 44 53 63 77 92 88 83 79 75 71 67 63 59 54 50 46 42 38 34 30 26 22 17 13 9 4 36 41 46 56 66 81 96 126 121 115 110 104 99 93 88 82 77 72 66 61 55 50 44 39 34 28 23 17 12 6 37 42 48 58 69 84 100 131 39 44 50 60 71 88 104 137 167 160 154 147 140 134 127 120 Resistance in Kilograms (kgs) 114 107 101 94 87 81 74 67 61 54 48 41 35 28 21 15 7 40 45 51 62 73 90 107 140 171 41 47 53 64 76 93 111 145 177 60 70 80 100 120 150 180 240 295 35.6º 30.8º 11.5º 19.2º 21.2º 28.0º 2.0º 7.1º 33.2º 21.1º 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 26 Incline Level Degree of Incline 35.2º 17.3º 25.3º 14.5º 5.5º 5.2º 9.9º 16.2º 4.5º 10.2º 4. Second Edition Weight of Standard Glideboard: 10.6º 15.Resistance in Kilograms (kgs) Your Bodyweight + Weights Added (kgs) Degree of Incline 50 35 34 33 32 31 29 28 27 25 24 23 21 20 19 17 16 15 13 8 7 10.7º 6.0º 12.5º 34.7º 6.3º 14.9º 24.6º 23.9º 20.7º 27.9º 24.5º 19.8º 1.6º 15.1º 31.0º 7.8º 11.3º Resistance as % of Bodyweight (kgs) Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 50 70 68 66 64 61 58 56 53 51 48 45 43 40 37 35 32 29 27 24 22 19 16 14 11 8 6 3 60 68 66 64 62 59 57 54 52 49 46 44 41 39 36 34 31 29 26 23 21 18 16 13 11 8 6 3 Your Bodyweight + Weights Added (kgs) 70 80 100 120 150 180 240 295 67 66 64 63 62 61 61 60 65 64 62 61 60 59 59 58 Resistance Charts Standard Glideboard .6º 30.0º 63 62 60 59 59 58 57 57 60 59 58 57 56 56 55 54 58 57 56 55 54 53 52 52 55 55 53 52 52 51 50 50 53 52 51 50 49 49 48 48 50 50 48 48 47 46 46 45 48 47 46 45 45 44 43 43 45 45 44 43 42 42 41 41 43 42 41 41 40 39 39 39 40 40 39 38 38 37 37 36 Resistance as % of Bodyweight (kgs) TOTAL GYM INCLINE BODYWEIGHT TRAINING 38 37 36 36 35 35 34 34 35 35 34 33 33 33 32 32 33 32 32 31 31 30 30 30 30 30 29 29 28 28 28 27 28 27 27 26 26 26 25 25 12.0º 2.2º 28.8º 1.Kilograms (kgs) 33.1º 31.3º 25.7º 27.9º 16.9º 20.

6º 30.2º 9.3º 25.7º 6.2º 17.8º 1.8º 11.6º 15.6º 15.0º 2.Kilograms (kgs) 34.8º 1.3º 25.5º 5.0º 12.5º 34.7º 27.1º 33.0º 30 29 28 28 27 26 26 26 27 27 26 25 24 24 24 23 25 24 23 23 22 22 21 21 22 21 21 20 20 19 19 19 19 19 18 18 17 17 17 16 17 16 16 15 15 15 14 14 14 14 13 13 13 12 12 12 11 11 11 10 10 10 10 10 9 8 8 8 8 8 7 7 6 6 6 5 5 5 5 5 3 3 3 3 2 2 2 2 Resistance as % of Bodyweight (kgs) ® ® 59 58 56 55 53 52 51 51 Total Gym GRAVITY Foundation Course.5º 19.9º 16.2º 28.1º 31.2º 9.2º 4.5º 10.0º 2. Second Edition 49 TOTAL GYM INCLINE BODYWEIGHT TRAINING Resistance in Kilograms (kgs) Resistance as % of Bodyweight (kgs) .9º 20.9º 20.7º 27.6º 30.5º 5.6º 23.3º 4 3 2 1 F 10 9 7 6 5 3 1 18 17 15 14 12 10 9 7 5 4 2 20 23 21 19 17 15 13 12 10 8 6 4 2 22 25 23 26 30 27 25 23 21 19 17 15 13 11 9 7 5 2 25 28 32 38 36 33 31 28 26 23 21 18 16 13 11 8 6 3 27 30 34 41 28 32 36 43 51 48 45 42 39 36 33 30 27 24 21 18 15 12 10 7 3 30 34 38 46 54 65 62 58 55 51 47 44 40 37 33 29 26 22 19 15 12 8 4 32 36 40 48 57 69 82 77 73 69 65 60 56 52 48 43 39 35 31 26 22 18 14 9 4 33 38 42 51 60 73 86 35 40 44 53 63 76 90 118 112 106 101 95 90 84 79 73 68 62 57 51 45 40 34 29 23 18 12 6 37 41 46 56 65 80 94 123 150 143 136 129 123 Resistance in Kilograms (kgs) 116 109 102 96 89 82 75 69 62 55 49 42 35 28 22 15 7 38 43 48 58 68 84 99 129 156 40 45 50 61 71 87 103 134 163 42 47 53 63 74 91 107 140 170 43 48 54 65 76 93 110 144 174 44 50 56 67 79 96 114 149 181 60 70 80 100 120 150 180 240 295 35.2º 17.2º 21.6º 23.3º 69 67 65 64 62 61 60 59 67 66 63 62 61 60 58 58 65 63 61 60 58 57 56 55 62 60 58 57 56 55 54 53 57 55 53 52 51 50 49 48 ® 54 53 51 50 48 48 47 46 51 50 48 47 46 45 44 44 49 47 46 45 44 43 42 42 46 45 43 42 41 41 40 39 43 42 41 40 39 38 37 37 41 40 38 37 36 36 35 35 38 37 36 35 34 33 33 32 35 34 33 32 32 31 30 30 33 32 31 30 29 29 28 28 Weight of Adjustable Glideboard: 16.0º 7.5º 10.3º Incline Level Degree of Incline Incline Level 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 F 50 77 74 72 69 67 64 61 58 55 52 49 46 44 41 38 35 32 29 26 24 21 18 15 12 9 6 3 60 74 71 69 67 64 61 58 56 53 50 47 45 42 39 36 34 31 28 25 23 20 17 14 12 9 6 3 Your Bodyweight + Weights Added (kgs) 70 80 100 120 150 180 240 295 71 70 67 66 64 63 62 61 Resistance Charts Adjustable Glideboard .9º 24.8 kgs 14.2º 21.2º 4.9º 24.5º 19.2º 28.9º 16.3º 14.Your Bodyweight + Weights Added (kgs) Degree of Incline 50 38 37 36 35 33 32 30 29 28 26 25 23 22 20 19 17 16 15 13 12 6 5 7.7º 6.5º 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 35.0º 12.1º 31.8º 11.1º 33.

3746. Force answers the question “How much are you lifting?” Compare two exercises that illustrate a 70 lb. Force is the required exercise load to move the glideboard and participant up and down the incline ramp. It has been successfully lifted because the arms and shoulders generated a greater upward force. force has been produced by the participant to press the 70 lb.3746 = 187 x . In this example. this does not take into consideration other important exercise conditions such as support.3746 = ~70 lbs. Second Edition ® ® .TOTAL GYM INCLINE BODYWEIGHT TRAINING ® Notes A Comparative Example of Force As previously determined. a 70 lb. In the following example. barbell vertically against gravity. 50 Total Gym GRAVITY Foundation Course. Therefore the formula would be: Force = (150 + 37) x . safety and enjoyment. The sine of 22° is . In both examples. which can vary greatly. a 70 lb. force has been created by gravity’s effect on a 150 lb. force. However. the amount of force required to move the objects is the same. person on incline bodyweight trainer at an angle of 22° (Level 16). force is measured in pounds or kilograms on Total Gym® incline bodyweight trainers.

total force required is 12. person up an 17° ramp when using the pulley system (assuming both cables are used equally in identical directions).5 lbs.TOTAL GYM INCLINE BODYWEIGHT TRAINING ® The Pulley System Many exercises on Total Gym incline bodyweight trainers use handles that are attached to a pulley system via cables. of force is required. To use the pulley system unilaterally (single pulley). Example: A 50 lb.5 lbs. total force required is 25 lbs. Therefore. Second Edition 51 ® ® . the force requirement on each single pulley would be approximately 12. the participant can perform numerous upper and lower body exercises with free motion cables. divide the external force required to move the glideboard by 2 (i. Beginning position 150 lb. Determining the specific power required (or relative intensity of load) for each exercise as it relates to the resistance generated by this pulley system is complicated and beyond the spectrum of this workbook. To use the pulley system bilaterally (both pulleys). The total force required would be approximately 25 lbs. person 17° angle To move the glideboard. With the use of this pulley system. h Unilateral Notes h Bilateral Total Gym GRAVITY Foundation Course. it is important to appreciate that the force required to move the glideboard and participant along the incline is transferred and divided within the pulley system. When calculating the resistance for exercises that incorporate the pulley system.e. force required to move a 150 lb. ~50 lbs. use 50% of total exercise resistance). However.

TOTAL GYM INCLINE BODYWEIGHT TRAINING ® Notes 52 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

Second Edition 53 ® ® .Total GYM INCLINE BODYWEIGHT TRAINING EXERCISE LIBRARY ® Total Gym Incline Bodyweight Training Exercise Library ® ® Total Gym GRAVITY Foundation Course.

As the ground is extremely stable. The suggestions may be a change to the equipment. The Total Gym incline bodyweight trainer chest press creates the best of both worlds with unrestricted motion. Mobility can be limited or excessive due to the joint capsule. when an exercise becomes too easy. mobility and/or awareness. These variations may be suggested to increase or decrease strength. Mobility refers to the ability of the joint to move through its range of motion. client position or exercise. mobility and awareness variations. our bodies move in space as opposed to a bench press where our body remains static as the weights move through space. a slight variation to the exercise will either challenge strength. compensation patterns are commonly observed. On the other hand. use the indexes on pages 215 and 216. mobility and/ or awareness deficits. the SMA’s are designed to help the trainer/instructor to address exercise compensations or exercise progressions with respect to strength. The exercises are organized into eleven basic positions. then we lie face down in a push up position and press against the ground. Please visit TotalGym.com for more information. Understanding where and why these compensations occur can help trainers decide how to modify any exercise to restore optimal movement. Hence. We highly encourage instructors to become familiar with the exercises prior to instructing clients. Learning the exercises in this manner will help you become proficient at setting up the equipment. Awareness refers to proprioception/kinesthetic awareness. Understanding Total Gym Incline Bodyweight Training Exercises As with bodyweight and free weight exercises. there is space provided to address strength. we modify our position in space relative to the force of gravity to create an opposing force to a specific muscle group. The Total Gym Incline Bodyweight Training Exercise Library provides essential information to begin using the equipment safely and effectively. mobility and/ or awareness.Total GYM INCLINE BODYWEIGHT TRAINING EXERCISE LIBRARY ® Total Gym Incline Bodyweight Training Exercise Library ® Notes Total Gym incline bodyweight training provides fitness and health care professionals with an extraordinary variety of exercise selections to challenge nearly every muscle group in all three planes of motion. If we want to perform the same exercise using bodyweight as resistance. Second Edition ® ® . dynamic stability and integrated upper body strength. we lie on our back to oppose the pull of gravity with a pushing exercise. Awareness also refers to the ability to maintain stabilization. Additional education and courses are available to expand your knowledge and application of Total Gym equipment. ligaments and tendons. To quickly find exercises by name or anatomical group. The most common compensations occur because of strength. In the exercise templates. cueing clients into position and understanding how to maximize each position in order to create efficient and effective training programs. mobility and/or awareness. Strength. if we want to perform a chest press with free weights. Mobility and Awareness (SMA) When working with clients or class participants. For example. the ability to have knowledge of where one is in space. Strength refers to the amount of force the muscles need to produce to achieve the desired movement pattern. 54 Total Gym GRAVITY Foundation Course.

Second Edition 55 ® ® .EXERCISE LIBRARY Body Position Seated Forward Body Position Seated Forward Chest Press Chest Fly Front Raise Overhead Shoulder Press with Cables Biceps Curl with Extended Shoulders Overhead Triceps Press Total Gym GRAVITY Foundation Course.

as the upper body is upright and unsupported.EXERCISE LIBRARY Body Position Seated Forward Body Position Seated Forward Exercises • Chest Press • Chest Fly • Front Raise • Overhead Shoulder Press with Cables • Biceps Curl with Extended Shoulders • Overhead Triceps Press Description This position provides training and conditioning of the anterior shoulders. straddle the rails and sit toward the top edge of the glideboard. Second Edition ® ® . Facing away from the tower. Bring the handles and elbows up to chest height with palms facing down. Trunk stabilization is integrated into the exercises. position the legs on the glideboard with knees slightly bent. With tension in the cables. h Extended legs h Hinge forward at hips to emphasize upper pectorals and shoulders Alternate Starting Positions • Self-spot (feet on floor) . chest and arms. Position handles next to the rib cage with cables on the inside of the forearm. Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard • Secure pulley locator clamps in appropriate position on LAT bars h Basic Starting Position Seated Forward Basic Starting Position (shown top right) Grasp handles to bring the glideboard halfway up the rails.not pictured h Cross-legged h Hinge backward at hips to emphasize lower pectorals and abdominal stabilization h Straddle 56 Total Gym GRAVITY Foundation Course.

bring the glideboard up the rails by using one handle. Narrow Press • Self-spot with feet on floor • Trainer spot glideboard during end ROM h Grip variation .EXERCISE LIBRARY Body Position Seated Forward General Movement Variations • Static equilibrium – From the starting position.neutral Progression • Modify adjustable pulley position to increase ROM • Increase or alter ROM. i. • Unilateral – From the starting position. Return with control to the starting position.e. Second Edition 57 ® ® .e. i. Chest Fly • Position the body on the glideboard to maximize available ROM • Raise adjustable glideboard Trainer Tips • Place hand(s) on glideboard to assist or resist the movement Safety h Grip variation .e. Without moving the glideboard. protraction and retraction during the movement • All movements should be pain free Awareness Regression • Position the participant(s) in neutral spine focus on alignment • Bilateral exercise • Work through a fixed or partial ROM • Predictable tempos • Lower the incline Progression • Allow the participant to have free ROM or repeat the exact ROM • Unilateral or single cable movement – focus on spinal position • Lower the incline • Unpredictable tempos • Static equilibrium • Trainer encourages multi directional movement • Closed eyes Strength. handles separated Notes User Modifications and Progressions • Place feet on floor to self-spot • Straddle the rails to promote a neutral spine position • Extend the legs on the glideboard to challenge hamstring mobility • Adjust body position on glideboard for more/less ROM • Vary grip positions Progression • Add weight to the glideboard. move both arms in the opposite directions simultaneously. Mobility and Awareness (SMA) h Raise adjustable glideboard to challenge mobility and awareness • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull • Add Cable Extension Kit for taller users Strength Regression • Self-spot with feet on the floor (in seated position) • Shorten the lever length (bend elbows to shorten the lever) • Trainer assists glideboard movement • Lower the incline • Unilateral cable work. use one hand while the opposite arm remains static. i.palms up Equipment Modifications and Progressions • Lower adjustable glideboard to promote neutral spine position • Maintain upright posture throughout each exercise (neutral spine) • Keep wrists in a neutral position • Care should be taken to avoid hyperextension during horizontal abduction of the shoulder • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder elevation. Weight Bar • Lengthen the lever (straighten elbows to lengthen the lever) • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand • Remove pulley from the glideboard Total Gym GRAVITY Foundation Course. Mobility Regression • Straddle glideboard or sit cross legged to promote neutral spine • Reduce or alter ROM.

Deltoids (Anterior) Equipment Settings Center pulley .low to mid level Movement Description From an upright seated position. • Self-spot (feet on floor) • Straddle • Cross-legged • Extended legs • Hinge forward at hips to emphasize upper pectorals and shoulders • Hinge backward at hips to emphasize lower pectorals and abdominal stabilization • Low kneeling (see kneeling forward template) • Vary grip positions h Unilateral Prime Movers Pectoral Group.low to mid level • Adjustable glideboard .EXERCISE LIBRARY Body Position Seated Forward Chest Press Chest Press Starting Position Grasp handles to bring the glideboard halfway up the rails. Position handles next to the rib cage with cables on the inside of the forearm. Triceps.attached to glideboard • • Pulley locator clamps . press the handles forward at chest height. With tension in the cables. Facing away from the tower. h Incline Chest Press Optional Accessories • Weight Bar • Cable Extension Kit 58 Total Gym GRAVITY Foundation Course. Second Edition ® ® . Movement Variations • Static equilibrium (not pictured) Position Variations See body position template on pages 56-57 for variation details. straddle the rails and sit toward the top edge of the glideboard. position the legs on the glideboard with knees slightly bent. Maintain a stable trunk as the hands return with control back to the starting position.mid to high position • Tower height . Bring the handles and elbows up to chest height with palms facing down.

Strength Regression Progression h Narrow Press Mobility Regression Progression Total Gym GRAVITY Foundation Course. Mobility and Awareness (SMA) See body position template on pages 56-57 for variation details. Second Edition 59 ® ® .EXERCISE LIBRARY Body Position Seated Forward Chest Press Awareness Regression Progression Notes h Decline Chest Press h Single cable Strength. Space provided below to fill in your own regressions and progressions.

low to mid level • Adjustable glideboard . Self-spot (feet on floor) • • Straddle • Cross-legged • Extended legs • Hinge forward at hips to emphasize upper pectorals and shoulders • Hinge backward at hips to emphasize lower pectorals and abdominal stabilization • Low kneeling (see kneeling forward template) h Unilateral Movement Description From an upright seated position.high outside • position • Tower height . 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. Press handles forward at chest level with palms facing in. Movement Variations • Static equilibrium (not pictured) Position Variations See body position template on pages 56-57 for variation details. position the legs on the glideboard with knees slightly bent.EXERCISE LIBRARY Body Position Seated Forward Chest Fly Chest Fly Starting Position Grasp handles to bring the glideboard halfway up the rails.low to mid level Optional Accessories Weight Bar • • Cable Extension Kit 60 Total Gym GRAVITY Foundation Course. slowly lower the glideboard down the rails by opening the arms wide with a slight bend in the elbows. Prime Movers Pectoral Group.attached to glideboard Pulley locator clamps . Deltoids (Anterior) h Incline Chest Fly Equipment Settings • Center pulley . Maintain a stable trunk as the shoulders move through a comfortable range of motion and return with control back to the starting position. Facing away from the tower. With tension in the cables. Second Edition ® ® .

Strength Regression Progression h Decline Chest Fly Mobility Regression Progression Awareness Regression Progression Total Gym GRAVITY Foundation Course. Mobility and Awareness (SMA) Notes See body position template on pages 56-57 for variation details.EXERCISE LIBRARY Body Position Seated Forward Chest Fly Strength. Second Edition 61 ® ® . Space provided below to fill in your own regressions and progressions.

Press handles forward at chest level with palms facing down.low to mid • position • Tower height . Strength Regression Position Variations See body position template on pages 56-57 for variation details. Facing away from the tower. Progression Movement Variations • Static equilibrium (not pictured) Prime Movers Deltoids (Anterior). slowly lower the glideboard down the rails by lowering the arms. Mobility and Awareness (SMA) See body position template on pages 56-57 for variation details. position the legs on the glideboard with knees slightly bent.low to mid level • Adjustable glideboard . Position handles next to the rib cage with cables on the outside of the forearm. Second Edition ® ® . Strength. Space provided below to fill in your own regressions and progressions.attached to glideboard Pulley locator clamps . With tension in the cables. Trapezius (Mid/Lower) Awareness Regression Equipment Settings • Center pulley . Pectoralis Major. Self-spot (feet on floor) • • Straddle • Cross-legged • Extended legs • Low kneeling (see kneeling forward template) • Grip variations Progression Mobility Regression Movement Description From an upright seated position.EXERCISE LIBRARY Body Position Seated Forward Front Raise Front Raise Starting Position Grasp handles to bring the glideboard halfway up the rails. 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. straddle the rails and sit toward the top edge of the glideboard.low to mid level Progression h Unilateral Optional Accessories Weight Bar • • Cable Extension Kit Notes 62 Total Gym GRAVITY Foundation Course.

low to mid level • Adjustable glideboard . Bring the handles up to shoulder height with palms facing forward.mid to high position • Tower incline . Progression Equipment Settings Center pulley .lowered Movement Variations • Static equilibrium (not pictured) Awareness Regression Optional Accessories Weight Bar • • Cable Extension Kit Progression h Unilateral Notes Total Gym GRAVITY Foundation Course. Strength. press the handles up with the hands remaining anterior to the shoulders. position the legs on the glideboard with knees slightly bent. Space provided below to fill in your own regressions and progressions. Mobility and Awareness (SMA) See body position template on pages 56-57 for variation details. Self-spot (feet on floor) • • Straddle • Cross-legged • Extended legs • Hinge forward at hips to emphasize shoulders • Low kneeling (see kneeling forward template) Progression Mobility Regression Movement Description Prime Movers Deltoids. With tension in the cables. Second Edition 63 ® ® .EXERCISE LIBRARY Body Position Seated Forward Overhead Press with Cables Overhead Press with Cables Starting Position Grasp handles to bring the glideboard halfway up the rails.attached to glideboard • • Pulley locator clamps . Strength Regression Position Variations See body position template on pages 56-57 for variation details. Maintain a stable trunk as the hands return with control back to the starting position. Triceps. Facing away from the tower. Position handles next to the rib cage with cables on the outside of the forearm. straddle the rails and sit toward the top edge of the glideboard. Pectoralis Major From an upright seated position.

position the legs on the glideboard with knees slightly bent. straddle the rails and sit toward the top edge of the glideboard. Maintain a stable trunk as the elbows extend through a comfortable range of motion and return with control back to the starting position.attached to glideboard Pulley locator clamps . Brachialis Movement Variations • Static equilibrium (not pictured) Equipment Settings • Center pulley .low to mid level • Adjustable glideboard . Strength Regression Progression Position Variations See body position template on pages 56-57 for variation details. With tension in the cables. Mobility and Awareness (SMA) Starting Position Grasp handles to bring the glideboard halfway up the rails.low to mid level Progression Notes h Unilateral 64 Total Gym GRAVITY Foundation Course. slowly lower the glideboard down the rails by lowering the hands.EXERCISE LIBRARY Body Position Seated Forward Biceps Curl with Extended Shoulders Biceps Curl with Extended Shoulders Optional Accessories Weight Bar • • Cable Extension Kit Strength. Position handles next to the rib cage with cables on the outside of the forearm.low to mid • position • Tower height . Progression Awareness Regression Prime Movers Biceps. Self-spot (feet on floor) • • Straddle • Cross-legged • Extended legs • Low kneeling (see kneeling forward template) • Grip variations Mobility Regression Movement Description From an upright seated position. Bend elbows and position the handles next to the hips with palms facing up. See body position template on pages 56-57 for variation details. keeping elbows stationary throughout the exercise. Second Edition ® ® . Facing away from the tower. Space provided below to fill in your own regressions and progressions.

Space provided below to fill in your own regressions and progressions. press the handles up overhead by extending elbows and keeping the upper arm in line with the cable. Raise the elbows up to eye level with palms facing up.lowered Progression Movement Variations • Static equilibrium (not pictured) Awareness Regression Optional Accessories Weight Bar • • Cable Extension Kit h Unilateral Progression Notes Total Gym GRAVITY Foundation Course. position the legs on the glideboard with knees slightly bent. Position handles next to the rib cage with cables on the outside of the forearm. Maintain a stable trunk as the hands return with control back to the starting position. Strength. Facing away from the tower. Mobility and Awareness (SMA) See body position template on pages 56-57 for variation details.low to mid level • Glideboard tilt . Self-spot (feet on floor) • • Straddle • Cross-legged • Extended legs • Low kneeling (see kneeling forward template) • Grip variations Progression Mobility Regression Movement Description Prime Movers Triceps (long head) From an upright seated position. Second Edition 65 ® ® .attached to glideboard • • Pulley locator clamps . straddle the rails and sit toward the top edge of the glideboard.mid to high position • Tower incline . Equipment Settings Center pulley . With tension in the cables. Strength Regression Position Variations See body position template on pages 56-57 for variation details.EXERCISE LIBRARY Body Position Seated Forward Overhead Triceps Press Overhead Triceps Press Starting Position Grasp handles to bring the glideboard halfway up the rails.

Second Edition ® ® .EXERCISE LIBRARY Body Position SEATED FORWARD Notes 66 Total Gym GRAVITY Foundation Course.

Second Edition 67 ® ® .EXERCISE LIBRARY Body Position SEATED LATERAL Body Position Seated Lateral Torso Rotation Lateral Shoulder Press Single Arm Chest Fly Horizontal Shoulder Abduction Lateral Biceps Curl Lateral Triceps Extension Internal Shoulder Rotation Total Gym GRAVITY Foundation Course.

Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Second Edition ® ® . Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard • Secure pulley locator clamps in appropriate position on LAT bars • Position adjustable glideboard at appropriate level h Basic Starting Position Seated Lateral Alternate Starting Positions Basic Starting Position (shown top right) Grasp one handle to bring the glideboard up the rails. h Mermaid h Self-spot (feet on floor) h Legs half-crossed h Cross-legged 68 Total Gym GRAVITY Foundation Course. Sit back facing sideways into a secure position. slowly raise the feet off the floor and lift the handle from the glideboard. The line of pull provides transverse plane resistance with a constant challenge to lateral trunk stability. With tension in the cable.EXERCISE LIBRARY Body Position SEATED LATERAL Body Position Seated Lateral Exercises • Torso Rotation • Lateral Shoulder Press • Single Arm Chest Fly • Horizontal Shoulder Abduction • Lateral Biceps Curl • Lateral Triceps Extension • Internal Shoulder Rotation Description This position provides training and conditioning of the trunk. shoulders. chest and arms.

both legs extended straight out (seated) • Raise the incline • Work through the maximum available ROM Safety • Maintain upright posture throughout each exercise (neutral spine) • Keep wrists in a neutral position • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder protraction during the movement • All movements should be pain free h Extended arms Equipment Modifications and Progressions Awareness Regression • Position the participant(s) with maximum contact surface area on the glideboard • Position the participant(s) in neutral spine. i.e.e. legs half-crossed • Lower the incline • Raise adjustable glideboard General Movement Variations h Two cables • Vary movement angles Trainer Tips • Place hand(s) on glideboard to assist or resist the movement • Watch wrist and shoulder positions Progression • Adjust pin pulley position that challenges the maximum ROM • Use front LAT bar pulley forward and the back LAT bar pulley back • Choose the leg position that challenges mobility.EXERCISE LIBRARY Body Position SEATED LATERAL User Modifications and Progressions Place feet on floor to self-spot • • Adjust body position on glideboard for more/less ROM • Vary grip positions Mobility Regression • Adjust pin pulley position that best suits the participants available ROM • Use one handle • Position the body on the glideboard to maximize available ROM. Mobility and Awareness (SMA) Strength • Self-spot with feet on the floor (in seated position) • Shorten the lever length • Trainer assists glideboard movement • Lower the incline • Unilateral cable work. handles separated Regression h Raise adjustable glideboard to align hips and back • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull Progression • Position the participant(s) with minimum contact surface area on the glideboard • Allow for maximum controlled ROM • Work at an incline level that challenges alignment and awareness • Closed eyes Progression • Add weight to the glideboard.e. i. Weight Bar • Lengthen the lever • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand Notes Total Gym GRAVITY Foundation Course. focus on alignment • Work through a partial ROM • Work at an incline level that is easiest for the participant(s) to control • Raise adjustable glideboard • Bend elbows and focus on twisting from the obliques Strength. Second Edition 69 ® ® . i.

h Incline Torso Rotation Progression Notes h Decline Torso Rotation 70 Total Gym GRAVITY Foundation Course. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) • Two cables • Extended arms Strength.attached to glideboard • Pulley locator clamps . Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Create a triangle shape between the handles. forearms and trunk.EXERCISE LIBRARY Body Position Seated LATERAL Torso Rotation Torso Rotation Position Variations See body position template on pages 68-69 for variation details. upright posture and slowly rotate the torso toward the tower. Space provided below to fill in your own regressions and progressions. slowly raise the feet off the floor and lift the handle from the glideboard. Sit back facing sideways into a secure position. Mobility and Awareness (SMA) See body position template on pages 68-69 for variation details. Progression Movement Variations Mobility Regression Prime Movers Abdominals. Maintain a stable.mid to high position • Tower height . Clasp the handle with both hands and position the elbows at the sides of the torso. Psoas Major Equipment Settings • Center pulley .low to mid level • Adjustable glideboard . With tension in the cable. Obliques. rotate the spine away from the tower. maintaining the triangle shape between the forearms and trunk.mid to high level Progression Awareness Regression Optional Accessories • Weight Bar Starting Position Grasp one handle to bring the glideboard up the rails. Strength Regression Movement Description Using a twisting motion from the waist. Second Edition ® ® .

Space provided below to fill in your own regressions and progressions. Flex the elbow to position the active hand next to the shoulder with palm facing the in.EXERCISE LIBRARY Body Position Seated LATERAL Lateral Shoulder Press Lateral Shoulder Press Starting Position Grasp one handle to bring the glideboard up the rails.low to mid level • Adjustable glideboard . Place the resting hand on the hip. press the handle straight overhead with the handle remaining slightly anterior to the trunk. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) • Grip Variations Progression Mobility Regression Movement Description Prime Movers Deltoids Triceps.high level Movement Variations • Integrate lateral trunk motion into exercise Awareness Regression Optional Accessories • Weight Bar Progression Notes Total Gym GRAVITY Foundation Course.low to mid position • Tower height . Progression Equipment Settings • Center pulley . Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position. Strength Regression Position Variations See body position template on pages 68-69 for variation details. Sit back facing sideways into a secure position. Pectoralis Major.attached to glideboard • Pulley locator clamps . Strength. With tension in the cable. Mobility and Awareness (SMA) See body position template on pages 68-69 for variation details. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Obliques From an upright seated position. Second Edition 71 ® ® . slowly raise the feet off the floor and lift the handle from the glideboard.

Progression Movement Variations Mobility Regression Prime Movers Pectoral Group Equipment Settings • Center pulley . h Incline Chest Fly Progression Notes h Decline Chest Fly 72 Total Gym GRAVITY Foundation Course. Place the resting hand on the hip. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) Strength. Second Edition ® ® . With tension in the cable. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Extend the active hand toward the pulley with palm facing forward.attached to glideboard • Pulley locator clamps .high level Progression Awareness Regression Optional Accessories • Weight Bar Starting Position Grasp one handle to bring the glideboard up the rails. Mobility and Awareness (SMA) See body position template on pages 68-69 for variation details.mid to high position • Tower height . slowly pull the arm in an arc motion to the front mid-line of the torso. Sit back facing sideways into a secure position. slowly raise the feet off the floor and lift the handle from the glideboard. palm facing forward.EXERCISE LIBRARY Body Position Seated LATERAL Single Arm Chest Fly Single Arm Chest Fly Position Variations See body position template on pages 68-69 for variation details. Space provided below to fill in your own regressions and progressions. Strength Regression Movement Description With a slight bend at the elbow.low to mid level • Adjustable glideboard . Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position.

Avoid raising the active shoulder toward the ear. Transfer the handle to the opposite hand. Lateral). Extend the active hand toward the pulley with palm facing backward. Rhomboids. Progression Movement Variations Mobility Regression Prime Movers Deltoids (Posterior. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Teres Minor. in front of the abdomen. Infraspinatus Progression Equipment Settings • Center pulley . With tension in the cable. Mobility and Awareness (SMA) See body position template on pages 68-69 for variation details. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position. Strength Regression Movement Description With a slight bend at the elbow.attached to glideboard • Pulley locator clamps . Space provided below to fill in your own regressions and progressions. Trapezius. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) Strength. h Decline Horizontal Shoulder Abduction • Integrate Torso Rotation into motion not pictured Progression Notes Total Gym GRAVITY Foundation Course. Place the resting hand on the hip. Sit back facing sideways into a secure position.EXERCISE LIBRARY Body Position Seated LATERAL Horizontal Shoulder Abduction Horizontal Shoulder Abduction Position Variations See body position template on pages 68-69 for variation details. slowly raise the feet off the floor and lift the handle from the glideboard. Second Edition 73 ® ® . slowly pull the arm in an arc motion across the front of the chest to the opposite side.low to mid level • Adjustable glideboard .high level Awareness Regression h Incline Horizontal Shoulder Abduction Optional Accessories • Weight Bar Starting Position Grasp one handle to bring the glideboard up the rails.mid to high position • Tower height .

mid to high position • Tower height . Progression Mobility Regression Progression 74 Total Gym GRAVITY Foundation Course. Mobility and Awareness (SMA) Equipment Settings • Center pulley . Place the resting hand on the hip. Notes Movement Variations • Vary elbow positions Prime Movers Biceps. Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) • Grip Variations Awareness Regression Progression Movement Description With a slight bend in the elbow. slowly pull the glideboard up the rails by curling the handle up toward the shoulder.EXERCISE LIBRARY Body Position Seated LATERAL Lateral Biceps Curl Lateral Biceps Curl Position Variations See body position template on pages 68-69 for variation details. keeping elbow stationary. slowly raise the feet off the floor and lift the handle from the glideboard.attached to glideboard • Pulley locator clamps . Space provided below to fill in your own regressions and progressions. Extend active hand toward the pulley with palm facing up.high level See body position template on pages 68-69 for variation details. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard.low to mid level • Adjustable glideboard . With tension in the cable. Strength Regression Optional Accessories • Weight Bar Starting Position Grasp one handle to bring the glideboard up the rails. Brachioradialis Strength. Second Edition ® ® . Sit back facing sideways into a secure position. Brachialis.

Maintain a stable trunk as the shoulder moves through a comfortable range of motion and return with control back to the starting position. Mobility Regression Progression Total Gym GRAVITY Foundation Course. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) • Grip Variations Awareness Regression Progression Movement Description Extend the arm out to the side to full extension to slowly move the glideboard up the rails. in front of the abdomen. Raise the active elbow up and out to the side to shoulder height. With tension in the cable.mid to high position • Tower height .low to mid level • Adjustable glideboard . Sit back facing sideways into a secure position. palm facing in. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. slowly raise the feet off the floor and bring the handle directly in front of the chest. Second Edition 75 ® ® . Notes Movement Variations • Vary elbow positions Strength.high level Strength Regression Optional Accessories • N/A Progression Starting Position Grasp one handle to bring the glideboard up the rails. Equipment Settings • Center pulley .attached to glideboard • Pulley locator clamps . Place the resting hand on the hip. Mobility and Awareness (SMA) Prime Movers Triceps See body position template on pages 68-69 for variation details. Transfer the handle to the opposite hand. Space provided below to fill in your own regressions and progressions.EXERCISE LIBRARY Body Position Seated LATERAL Lateral Triceps Extension Lateral Triceps Extension Position Variations See body position template on pages 68-69 for variation details.

Prime Movers Pectoralis major. Space provided below to fill in your own regressions and progressions. Subscapularis. Deltoid (anterior). Latissimus dorsi. Teres major Awareness Regression Equipment Settings • Center pulley . Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Strength Regression Progression Position Variations See body position template on pages 68-69 for variation details. • Self-spot (feet on floor) • Extended legs • Cross-legged • Mermaid • Legs half-crossed • Kneeling (see kneeling lateral template) Mobility Regression Progression Movement Description With the elbow bent to 90°. 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. 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. Second Edition ® ® .mid to high position • Tower height .EXERCISE LIBRARY Body Position Seated LATERAL Internal Shoulder Rotation Internal Shoulder Rotation Starting Position Grasp one handle to bring the glideboard up the rails. Pull the glideboard back up the rails by internally rotating the shoulder inward in an arc motion until the hand touches the abdominals. Notes 76 Total Gym GRAVITY Foundation Course. Progression Optional Accessories • N/A Strength. Sit back facing sideways into a secure position. Mobility and Awareness (SMA) See body position template on pages 68-69 for variation details.high level Movement Variations • Small towel rolled up between the upper arm and torso.attached to glideboard • Pulley locator clamps .low to mid level • Adjustable glideboard . With tension in the cable.

Second Edition 77 ® ® .EXERCISE LIBRARY Body Position KNEELING LATERAL Body Position Kneeling Lateral Torso Rotation Lateral Shoulder Press Single Arm Chest Fly Horizontal Shoulder Abduction Lateral Biceps Curl Lateral Triceps Extension Internal Shoulder Rotation Total Gym GRAVITY Foundation Course.

p. Remain in a low kneeling position. 71 • Single Arm Chest Fly . 74 • Lateral Triceps Extension .p. arms. Second Edition ® ® . 70 • Lateral Shoulder Press .p. The cable system provides integrated training and conditioning of the shoulders. The elevated body position and transverse plane line of pull requires more global stability. Kneel on the top portion of the glideboard facing sideways. h Kneeling Lateral High Kneeling • Grip variations h Raise adjustable glideboard to keep hips level with floor • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull • Add Cable Extension Kit for taller users Position Variations See Seated Lateral Body Position template for variation details on pages 68-69. 72 • Horizontal Shoulder Abduction .p. trunk and hips.EXERCISE LIBRARY Body Position KNEELING LATERAL Body Position Kneeling Lateral Exercises See exercise templates in Seated Lateral section for exercise descriptions.p.p. slowly lift the handle from the glideboard and extend the arm toward the pulley. 75 • Internal Shoulder Rotation . • Torso Rotation . Stand facing the rails and anchor the handle down near the top edge of the glideboard (hand closest to the tower is holding handle). User Modifications and Progressions • Adjust body position on glideboard for more/less ROM • Vary grip positions General Movement Variations • Vary movement angles 78 Total Gym GRAVITY Foundation Course. Page numbers provided below for reference. Clients should demonstrate proficient stability and balance before attempting this variation. With tension in the cable. 73 • Lateral Biceps Curl . 76 Description This position has several variations and is a progression of Seated Lateral. h Basic Starting Position Kneeling Lateral Low Kneeling Alternate Starting Positions Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard • Secure pulley locator clamps in appropriate position on LAT bars • Position adjustable glideboard at appropriate level • Remove folding platform (advised) Equipment Modifications and Progressions Basic Starting Position (shown top right) Grasp one handle to bring the glideboard up the rails.p. chest. Separate knees to create a wide base of support between them.

EXERCISE LIBRARY Body Position KNEELING LATERAL Trainer Tips • Secure the glideboard when client is getting into or out of position • Place hand(s) on glideboard to assist or resist the movement Strength. Second Edition 79 ® ® . Mobility and Awareness (SMA) Strength • Shorten the lever length • Trainer assists glideboard movement • Lower the incline • Unilateral cable work. handles separated Awareness Regression • Position the participant(s) with maximum contact surface area on the glideboard • Position the participant(s) in neutral spine. focus on alignment • Work through a partial ROM • Work at an incline level that is easiest for the participant(s) to control • Raise adjustable glideboard • Low kneeling Safety • Maintain upright posture throughout each exercise (neutral spine) • Keep wrists in a neutral position • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder motion during the movement • All movements should be pain free Regression Progression • Add weight to the glideboard i.e. Weight Bar • Lengthen the lever • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand Progression • Position the participant(s) with minimum contact surface area on the glideboard • Allow for maximum controlled ROM • Work at an incline level that challenges alignment and awareness • High kneeling Mobility Regression • Adjust pin pulley position that best suits the participants available ROM • Use one handle • Position the body on the glideboard to maximize available ROM • Lower the incline • Raise adjustable glideboard • Use Support Wedge Pillow Notes Progression • Adjust pin pulley position that challenges the maximum ROM • Use front LAT bar pulley forward and the back LAT bar pulley back • Choose the leg position that challenges mobility • Raise the incline • Work through the maximum available ROM Total Gym GRAVITY Foundation Course.

Second Edition ® ® .EXERCISE LIBRARY Body Position KNEELING LATERAL Notes 80 Total Gym GRAVITY Foundation Course.

EXERCISE LIBRARY Body Position SEATED BACKWARD Body Position Seated Backward Row Reverse Fly Shoulder Extension Biceps Curl Triceps Kickback External Shoulder Rotation with Abduction Forearm Curl Hip Abduction Total Gym GRAVITY Foundation Course. Second Edition 81 ® ® .

EXERCISE LIBRARY Body Position Seated Backward

Body Position Seated Backward
Exercises
• Row • Reverse Fly • Shoulder Extension • Biceps Curl • Triceps Kickback • External Shoulder Rotation with Abduction • Forearm Curl • Hip Abduction

Description
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.

Equipment Considerations
• Adjust tower level to appropriate incline • Attach center pulley to glideboard • Secure pulley locator clamps in appropriate position on LAT bars • Position adjustable glideboard at appropriate level

h Basic Starting Position Seated Backward

Alternate Starting Positions
• Self-spot (feet on floor)

Basic Starting Position (shown top right)
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.

h Single hand with two cables • Cross-legged (not pictured) h Extended legs • Grip variations (palms up, palms down) - not pictured

82 Total Gym GRAVITY Foundation Course, Second Edition
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EXERCISE LIBRARY Body Position Seated Backward

Equipment Modifications and Progressions

Trainer Tips
• Place hand(s) on glideboard to assist or resist the movement

Awareness
Regression
• Position the participant(s) in neutral spine; focus on alignment • Bilateral exercise • Work through a fixed or partial ROM • Predictable tempos • Raise the adjustable glideboard • Raise the incline

Safety
• Maintain upright posture throughout each exercise (neutral spine) • Keep wrists in a neutral position • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder motion during the exercises • All movements should be pain free

Progression
• Allow the participant to have free ROM • Unilateral exercise • Lower the incline • Suggested body position cues • Unpredictable tempos

h Raise adjustable glideboard to encourage neutral spine position • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull • Add Cable Extension Kit for taller users

Strength, Mobility and Awareness (SMA)
Strength
• Self-spot with feet on the floor (in seated position) • Shorten the lever length • Trainer assists glideboard movement • Lower the incline • Unilateral cable work, handles separated

Regression

Notes

User Modifications and Progressions
• Place feet on floor to self-spot • Adjust body position on glideboard for more/less ROM • Vary grip positions

Progression
• Add weight to the glideboard • Lengthen the lever • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand • Remove center pulley from the glideboard

General Movement Variations
• 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.

Mobility
Regression
• Straddle glideboard or sit cross legged to promote neutral spine (seated) or wide base of support (kneeling) • Reduce ROM • Self-spot with feet on floor • Trainer spot glideboard during end ROM

h Unilateral – From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position.

Progression
• Adjustable pulley position to increase ROM • Move to kneeling body position • Position the body on the glideboard to maximize available ROM

Total Gym GRAVITY Foundation Course, Second Edition 83
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EXERCISE LIBRARY Body Position Seated BACKWARD Row

Row

Movement Description
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.

Strength, Mobility and Awareness (SMA)

See body position template on pages 82-83 for variation details. Space provided below to fill in your own regressions and progressions.

Movement Variations
• Static equilibrium (not pictured)

Strength
Regression

Progression

h Unilateral

Mobility

Prime Movers
Latissimus Dorsi, Trapezius, Teres Major, Deltoids, Rhomboids, Biceps, Brachioradialis

Regression

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - mid to high position • Tower height - low to mid level • Adjustable glideboard - low to high level h Unilateral with two cables

Progression

Optional Accessories
• Weight Bar

Awareness
Regression

Starting Position
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. h High Elbow Row

Progression

Position Variations
See body position template on pages 82-83 for variation details. • Self-spot (feet on floor) • Extended legs • Cross-legged (not pictured) • Single hand with two cables • Grip variations - (palms up, palms down) • Kneeling (see kneeling backward template) • Raised adjustable glideboard h Row with forward stretch and back extension

Notes

84 Total Gym GRAVITY Foundation Course, Second Edition
® ®

EXERCISE LIBRARY Body Position Seated BACKWARD Reverse Fly

Reverse Fly

Starting Position
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 towards each other.

Strength, Mobility and Awareness (SMA)

See body position template on pages 82-83 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Position Variations
See body position template on pages 82-83 for variation details. • Self-spot (feet on floor) • Extended legs • Cross-legged (not pictured) • Low kneeling (see kneeling backward template) • Raised adjustable glideboard

Progression

Movement Description Prime Movers
Deltoids, Trapezius, Rhomboids, Infraspinatus 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.

Mobility
Regression

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - mid to high position • Tower height - low to mid level • Adjustable glideboard - low to mid level

Movement Variations

Progression

Optional Accessories
• Weight Bar

Awareness
Regression

h Angle variations

Progression

Notes

Total Gym GRAVITY Foundation Course, Second Edition 85
® ®

Teres Major.low to mid level Awareness Regression Optional Accessories • Weight Bar h Split Shoulder Flexion/Extension Progression Notes 86 Total Gym GRAVITY Foundation Course. Straddle the rails and sit toward the top edge of the glideboard. Mobility and Awareness (SMA) See body position template on pages 82-83 for variation details. facing the tower. Strength Regression Position Variations See body position template on pages 82-83 for variation details. • Self-spot (feet on floor) • Extended legs • Kneeling (see kneeling backward template) • Raised adjustable glideboard Progression Movement Description With upright posture.low to mid level • Adjustable glideboard .EXERCISE LIBRARY Body Position Seated BACKWARD Shoulder Extension Shoulder Extension Starting Position Grasp handles and pull the glideboard halfway up the rails. Second Edition ® ® . Palms face down toward floor.low to high position • Tower height . Space provided below to fill in your own regressions and progressions. extend arms directly toward the pulleys and lift feet off the floor. With tension in the cables. Latissimus Dorsi. Mobility Regression Prime Movers Deltoids (posterior). Triceps (long head) Movement Variations Static equilibrium • • Unilateral • Unilateral with Torso Rotation Progression Equipment Settings • Center pulley . Strength. Maintain a stable trunk as the hands return with control back to the starting position. Pectoralis Major.attached to glideboard • Pulley locator clamps . press the handles back and down past the hips in an arc motion.

attached to glideboard • Pulley locator clamps . Brachialis. Brachioradialis Regression h Single hand with two cables • Grip variations (neutral. keeping elbows stationary. Lift feet off the floor. Space provided below to fill in your own regressions and progressions. Maintain a Optional Accessories stable trunk as the hands return with • Weight Bar control back to the starting position. facing the tower. Straddle the rails and sit toward the top edge of the glideboard. pull • Tower height . palms down) • Kneeling (see kneeling backward template) Equipment Settings • Center pulley . With tension in the cables. • Extended legs • Cross-legged (not pictured) Progression Mobility Prime Movers Biceps. Mobility and Awareness (SMA) See body position template on pages 82-83 for variation details.mid to high Movement Description position From an upright seated position. Second Edition 87 ® ® .low to mid level the glideboard up the rails by curling • Adjustable glideboard . Strength Regression Position Variations See body position template on pages 82-83 for variation details.EXERCISE LIBRARY Body Position Seated BACKWARD Biceps Curl Biceps Curl Starting Position Grasp handles and pull the glideboard halfway up the rails. Progression Awareness Regression Movement Variations • Static equilibrium Progression h Unilateral Notes Total Gym GRAVITY Foundation Course. extend arms directly toward the pulleys with palms facing up. Strength.low to mid level the handles up toward the shoulders.

facing the tower.low to mid level • Adjustable glideboard . palms down) • Kneeling (see kneeling backward template) Progression Movement Description Keeping elbows stationary. pull the elbows into the sides of the torso and slightly hinge forward at the hips. Space provided below to fill in your own regressions and progressions. Mobility and Awareness (SMA) See body position template on pages 82-83 for variation details.EXERCISE LIBRARY Body Position Seated BACKWARD Triceps Kickback Triceps Kickback Starting Position Grasp handles and pull the glideboard halfway up the rails.attached to glideboard • Pulley locator clamps . With tension in the cables. Strength Regression Position Variations See body position template on pages 82-83 for variation details. Maintain the elbow and spine position as the hands return with control back to the starting position. Straddle the rails and sit toward the top edge of the glideboard. press down on the handles until arms are fully extended next to the thighs. Second Edition ® ® .mid to high position • Tower height . • Self-spot (feet on floor) • Extended legs • Grip variations (palms up. Strength.low to mid high level Movement Variations • Static equilibrium • Unilateral Progression Awareness Regression Optional Accessories • Weight Bar Progression Notes 88 Total Gym GRAVITY Foundation Course. lift feet off the floor. Mobility Regression Prime Movers Equipment Settings • Center pulley .

Second Edition 89 ® ® .EXERCISE LIBRARY Body Position Seated BACKWARD External Shoulder Rotation with Abduction External Shoulder Rotation with Abduction Starting Position Grasp handles and pull the glideboard halfway up the rails.low to high level Awareness Regression h Unilateral Optional Accessories • Weight Bar Progression Notes Total Gym GRAVITY Foundation Course. extend arms directly toward the pulleys and lift feet off the floor. Mobility Regression Movement Variations • Static equilibrium Progression Prime Movers Teres Minor. • Self-spot (feet on floor) • Cross-legged (not pictured) • Kneeling (see kneeling backward template) Progression Movement Description From an upright seated position. With tension in the cables. Biceps. Strength.attached to glideboard • Pulley locator clamps . Supraspinatus. Strength Regression Position Variations See body position template on pages 82-83 for variation details. Deltoids. Space provided below to fill in your own regressions and progressions. Straddle the rails and sit toward the top edge of the glideboard. facing the tower. Mobility and Awareness (SMA) See body position template on pages 82-83 for variation details. Palms face down toward floor.low to mid level • Adjustable glideboard . Maintain a stable trunk as the hands return with control back to the starting position. flex elbows and externally rotate the shoulders back to bring the handles above the shoulders in an arc motion. Brachialis. Trapezius Equipment Settings • Center pulley .mid to high position • Tower height . Infraspinatus.

Rest forearms on the upper leg so wrists drape over the knees with palms facing up. bend knees and place feet near the top of the glideboard.attached to glideboard • Pulley locator clamps . Strength.low position • Tower height . Space provided below to fill in your own regressions and progressions. Progression Mobility Regression Prime Movers Wrist Flexors Movement Variations • Static equilibrium • Unilateral Equipment Settings • Center pulley . Strength Regression Position Variations See body position template on pages 82-83 for variation details. curl wrists in toward the body by contracting the forearm muscles.low to mid level Progression Optional Accessories • Weight Bar Awareness Regression Progression Notes 90 Total Gym GRAVITY Foundation Course. Second Edition ® ® . Straddle the rails and sit toward the bottom of the glideboard facing the tower. Mobility and Awareness (SMA) See body position template on pages 82-83 for variation details. Extend wrists back to the starting position. palms down) Movement Description From an upright seated position.low to mid level • Adjustable glideboard .EXERCISE LIBRARY Body Position Seated BACKWARD Forearm Curl Forearm Curl Starting Position Grasp handles and pull the glideboard halfway up the rails. With tension in the cables. • Grip variations (neutral.

Progression Mobility Regression Prime Movers Gluteus Medius.low to mid level • Adjustable glideboard . Mobility and Awareness (SMA) See body position template on pages 82-83 for variation details.low to mid level Progression Awareness Regression Progression Notes Total Gym GRAVITY Foundation Course.EXERCISE LIBRARY Body Position Seated BACKWARD Hip Abduction Hip Abduction Starting Position Grasp handles and pull the glideboard halfway up the rails. Second Edition 91 ® ® .attached to glideboard • Pulley locator clamps . Keep the handles adjacent to the knees. while keeping arms relaxed. Strength. Extend legs directly toward the tower with the cables resting gently against the outside of each foot. Arms should be fully extended toward knees throughout exercise.low position • Tower height . Space provided below to fill in your own regressions and progressions. Gluteus Maximus Movement Variations • N/A Equipment Settings • Center pulley . Maintain a stable trunk as the hands return with control back to the starting position. Strength Regression Position Variations • N/A Movement Description From an upright seated position. pull the glideboard up the rails by pressing feet outward against the inside of the cables. Straddle the rails and sit toward the top half of the glideboard facing the tower.

Second Edition ® ® .EXERCISE LIBRARY Body Position SEATED BACKWARD Notes 92 Total Gym GRAVITY Foundation Course.

EXERCISE LIBRARY Body Position KNEELING BACKWARD Body Position Kneeling Backward Lumbar Extension Surfer Lat Pull Cross Body Shoulder Raise with Back Extension Total Gym GRAVITY Foundation Course. Second Edition 93 ® ® .

arms and lateral hips.EXERCISE LIBRARY Body Position KNEELING Backward Body Position Kneeling Backward Exercises • Lumbar Extension • Surfer Lat Pull • Cross Body Shoulder Raise with Back Extension Description This position has several variations and is a progression of seated backward. Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard • Secure pulley locator clamps in appropriate position on LAT bars • Position adjustable glideboard at appropriate level • Remove folding platform (advised) • Use Support Wedge Pillow between thighs and lower legs h Basic Starting Position Kneeling Backward Alternate Starting Positions Equipment Modifications and Progressions • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull • Add Cable Extension Kit for taller users Basic Starting Position (shown top right) Grasp handles to pull the glideboard halfway up the rails. The cable system provides integrated training and conditioning of the posterior shoulders. Clients should demonstrate proficient stability and balance before attempting this variation.not pictured • Adjust body position on glideboard for more/less ROM • Vary grip positions 94 Total Gym GRAVITY Foundation Course. Facing the tower. User Modifications and Progressions h High kneeling • Grip variations (palms up. sit back on the heels and slowly come up to an upright. Second Edition ® ® . With tension in the cables. low kneeling position with arms extended directly toward the pulleys. Kneel toward the top half of the glideboard behind the anchored handles. palms down) . straddle the rails and anchor the handles with knuckles down near the top of the glideboard to stabilize movement. The elevated body position requires more global stability. back.

• Unilateral – From the starting position. Return with control to the starting position. Second Edition 95 ® ® . Strength. Mobility and Awareness (SMA) Strength • Shorten the lever length • Trainer assists glideboard movement • Lower the incline • Unilateral cable work. move both arms in the opposite directions simultaneously.EXERCISE LIBRARY Body Position KNEELING Backward General Movement Variations • Static equilibrium – From the starting position. Without moving the glideboard. • Vary movement angles. handles separated Notes Regression Progression • Add weight to the glideboard • Lengthen the lever • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand • Remove the center pulley from the glideboard Trainer Tips • Secure the glideboard when client is getting into or out of position • Place hand(s) on glideboard to assist or resist the movement Safety • Maintain optimal joint position • Keep wrists in a neutral position • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder elevation. focus on alignment • Bilateral exercise • Work through a fixed or partial ROM • Predictable tempos • Raise the incline • Low kneeling Progression • Allow the participant to have free ROM • Unilateral exercise • Lower the incline • Suggested body position cues • Unpredictable tempos • High kneeling Total Gym GRAVITY Foundation Course. protraction and retraction during the movement • All movements should be pain free Mobility Regression • Adjustable pulley position to decrease ROM • Trainer spot glideboard during end ROM • Use Support Wedge Pillow Progression • Adjustable pulley position to increase ROM • Position the body on the glideboard to maximize available ROM Awareness Regression • Position the participant(s) in neutral spine. use one hand while the opposite arm remains static. bring the glideboard up the rails by using one handle.

low kneeling position. Strength Regression Position Variations • N/A Progression Movement Description Keeping the handles in toward the chest. sit back on the heels and slowly come up to an upright.EXERCISE LIBRARY Body Position KNEELING Backward Lumbar Extension Lumbar Extension Starting Position Grasp handles to pull the glideboard halfway up the rails. Mobility and Awareness (SMA) See body position template on pages 94-95 for variation details.low to mid level Progression Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow Progression Notes 96 Total Gym GRAVITY Foundation Course. Mobility Regression Prime Movers Erector Spinae. straddle the rails and anchor the handles with knuckles down near the top of the glideboard to stabilize movement.low position • Tower height . Second Edition ® ® . Flex the elbows and position the handles tightly against the upper chest. Facing the tower. With tension in the cables. slowly hinge forward at the hips with a neutral spine.attached to glideboard • Pulley locator clamps . Trapezius (lower) Movement Variations Integrate rotation into the exercise by twisting the torso to one side at the top of the motion Equipment Settings • Center pulley .low to mid level • Adjustable glideboard . 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. Strength. Kneel toward the top half of the glideboard behind the anchored handles. Space provided below to fill in your own regressions and progressions. Quadratus Lumborum.

Progression Mobility Regression Prime Movers Erector Spinae. pull the glideboard up the rails by simultaneously pulling the handles in a downward arc motion and extending the torso to an upright position. With tension in the cables. Latissimus Dorsi. Kneel toward the top half of the glideboard behind the anchored handles. Deltoids.low to mid level Optional Accessories • Weight Bar • Support Wedge Pillow h Progress to a high kneeling position at the top of the motion. sit back on the heels and slowly bend forward reaching the hands toward the pulleys.low position • Tower height . Mobility and Awareness (SMA) See body position template on pages 94-95 for variation details. Teres Major. Maintain a neutral spine and slowly reverse the arm motion and hinge forward at the hips back to the starting position. • Integrate rotation into the exercise by pressing one handle and shoulder back at the top of the motion. Awareness Regression Progression Notes Total Gym GRAVITY Foundation Course. Pectoralis Major.low to mid level • Adjustable glideboard . Second Edition 97 ® ® . Strength Regression Position Variations • N/A Movement Description From the starting position. Triceps (long head) Movement Variations Progression Equipment Settings • Center pulley . Strength. Space provided below to fill in your own regressions and progressions.EXERCISE LIBRARY Body Position KNEELING BACKWARD Surfer Lat Pull Surfer Lat Pull Starting Position Grasp handles to pull the glideboard halfway up the rails. Facing the tower.attached to glideboard • Pulley locator clamps . straddle the rails and anchor the handles with knuckles down near the top of the glideboard to stabilize movement.

Anchor the handle with knuckles down near the top of the glideboard to stabilize movement. Trapezius.EXERCISE LIBRARY Body Position KNEELING BACKWARD Cross Body Shoulder Raise with Back Ext. Strength Regression Position Variations • N/A Progression Movement Description 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. Supraspinatus Awareness Regression Equipment Settings • Center pulley .attached to glideboard • Pulley locator clamps . Space provided below to fill in your own regressions and progressions. Mobility and Awareness (SMA) See body position template on pages 94-95 for variation details. With tension in the cables. Mobility Regression Movement Variations Progression Prime Movers Deltoids. Infraspinatus. Second Edition ® ® . Resting hand can be positioned on the hip.low to mid level Optional Accessories • Weight Bar • Support Wedge Pillow Progression h Low to high kneeling. Keep the elbow slightly bent throughout the exercise. Facing the tower. Cross Body Shoulder Raise with Back Extension Starting Position Grasp one handle to pull the glideboard halfway up the rails. Rhomboids. Strength.low position • Tower height . Integrate rotation into the exercise by twisting the torso toward the reaching hand Notes 98 Total Gym GRAVITY Foundation Course. Teres Minor.low to mid level • Adjustable glideboard . sit back on the heels and slowly bend forward reaching the hand toward the pulley. straddle the rails and place the handle in the hand opposite from the pulley. Maintain a stable trunk and slowly reverse the motion back to the starting position. Kneel toward the top half of the glideboard behind the anchored handle.

Second Edition 99 ® ® .EXERCISE LIBRARY Body Position UPRIGHT SUPINE Body Position Upright Supine Cardio Pull Squat Plyometric Squat Heel Raise Hip Extension with Leg Pulley Assisted Crunch Lying Leg Lift Pullover Crunch Cable Abdominal Crunch Lat Pull Down Shoulder Adduction Arm Pullover Triceps Dip with Dip Bars Triceps Press Down Total Gym GRAVITY Foundation Course.

Slowly lie back. h Upright Supine with dynamic arm pulley system and squat stand Grasp handles to bring the glideboard halfway up the rails. The cable system being located overhead in this position provides unique “top down” resistance to strengthen and condition the abdominals. Facing away from the tower. slowly lie back. ensuring the head is fully supported. straddle the rails and sit toward the bottom edge of the glideboard. shoulders. With tension in the cables. back and arms. straddle the rails and sit at the bottom edge of the glideboard facing away from the tower. the Weight Bar accessory can be integrated to improve strength for any user. The incline plane provides optimal intensity levels to develop power in the lower extremities with closed kinetic chain plyometric exercises. Second Edition ® ® . The incline plane can also be used as a platform to assist clients with lying supine movements such as trunk flexion. With the ability to hold up to 250 lbs. Bend the elbows and bring the handles to shoulder height with palms facing in. Push the glideboard halfway up the rails. In this case a higher incline decreases intensity while a lower incline increases intensity. chest.EXERCISE LIBRARY Body Position UPRIGHT SUPINE Body Position Upright Supine Exercises • Cardio Pull • Squat • Plyometric Squat • Heel Raise • Hip Extension with Leg Pulley • Assisted Crunch • Lying Leg Lift • Pullover Crunch • Cable Abdominal Crunch • Lat Pull Down • Shoulder Adduction • Arm Pullover • Triceps Dip with Dip Bars • Triceps Press Down Description This position offers partial weight bearing. 100 Total Gym GRAVITY Foundation Course. ensuring the head is fully supported and place heels on the bottom edge of the glideboard. Basic Starting Positions with Dynamic Arm Pulley System Basic Starting Position with Leg Pulley System Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard for cable exercises • Secure pulley locator clamps in appropriate position on LAT bars • Position adjustable glideboard at appropriate level • Support Wedge Pillow can be placed behind the head and neck h Upright Supine with dynamic arm pulley system h Upright Supine with Leg Pulley System See page 106 for Starting Position details. h Basic Starting Position Upright Supine without dynamic arm pulley system Basic Starting Position without Dynamic Arm Pulley System (shown top right) Disconnect the pulley from the glideboard and stow handles. Place the feet on the squat stand with feet positioned shoulder-width apart. closed chain exercises as well as dynamic cable exercises for both upper and lower body muscle groups. of additional plate weights.

squats • Position the body on the glideboard to maximize available ROM h Single leg Alternate Starting Positions with Dynamic Arm Pulley System Trainer Tips • Place hand(s) on glideboard to assist or resist the movement Safety • Ensure plyostrut knob is securely tightened • Keep wrists in a neutral position during cable exercises • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder motion during overhead movements • Maintain a strong handle grip for added kinetic chain stability • All movements should be pain free Awareness Regression • Position the participant(s) in neutral spine. both handles in one hand • Lengthen the lever length. i. Without moving the glideboard. use one hand while the opposite arm remains static. cable length • Plyometric Squats User Modifications and Progressions h Bridge position • Toes out (not pictured) • Staggered feet (not pictured) • Skiing position (not pictured) • Adjust body position on glideboard for more/less ROM • Vary grip positions Mobility Regression • Place the participant higher on the glideboard • Modify adjustable pulley position to decrease ROM • Decrease range of motion • Position the body on the glideboard to limit available ROM • Move the feet higher on the squat stand • Use Support Wedge Pillow General Movement Variations • Static equilibrium – From the starting position. move both arms in the opposite directions simultaneously. Mobility and Awareness (SMA) h Raise feet off glideboard with hips and knee extended Strength Regression • Trainer assists glideboard movement • Lower the incline • Use the handles (cardio pull) for assistance (on squats) • Unilateral cable work. focus on alignment • Bilateral exercise • Work through a fixed or partial ROM • Predictable tempos • Raise the incline h Raise feet off glideboard with hips and knees flexed Progression • Allow the participant to have free ROM • Unilateral exercise • Move the glideboard down • Suggested body position cues • Unpredictable tempos Strength. Second Edition 101 ® ® . squats • Modify adjustable pulley position to increase ROM • Place the feet lower on the squat stand.e.EXERCISE LIBRARY Body Position UPRIGHT SUPINE Alternate Starting Positions without Dynamic Arm Pulley System Equipment Modifications and Progressions • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull • Add Cable Extension Kit for taller users Progression • Add weight to the glideboard • Trainer adds resistance to glideboard movement • Raise the incline • Unilateral leg work (lower body exercise using the squat stand) • Unilateral cable work. • Plyometric variations – lower body exercises • Directional variations – cable pulley exercises Progression • Place the participant lower on the glideboard. i.e. • Unilateral – From the starting position. i.e. Return with control to the starting position. handles separated • Shorten the lever length Total Gym GRAVITY Foundation Course. bring the glideboard up the rails by using one handle.

Brachioradialis Movement Variations Mobility Regression Equipment Settings • Center pulley . Progression Prime Movers Gluteal Group. With tension in the cables.high level • Adjustable glideboard . Pectoral Group. Hamstrings. • Toes out • Staggered feet • Skiing position • Single leg • Grip variation (palms facing down) Strength.attached to glideboard • Pulley locator clamps . pull the hands down to the shoulders and press the feet into the squat stand to return to the starting position. ensuring head is fully supported by the glideboard. straddle the rails and sit toward the bottom edge of the glideboard. Second Edition ® ® . Mobility and Awareness (SMA) See body position template on pages 100-101 for variation details. Quadriceps.low to mid position • Tower height . Progression Notes 102 Total Gym GRAVITY Foundation Course. Biceps. Gastrocnemius. lower the body toward the bottom of the glideboard. Simultaneously. Facing away from the tower. Strength Regression Movement Description Lower the glideboard by extending the arms overhead while squatting down to about 90° hip and knee flexion. place both feet on the squat stand and slowly lie back.EXERCISE LIBRARY Body Position UPRIGHT SUPINE Cardio Pull Cardio Pull Position Variations See body position template on pages 100-101 for variation details. To gain more flexion in the hips and knees. Space provided below to fill in your own regressions and progressions. Bend the elbows and bring the handles to shoulder height with palms facing in toward each other.low level Progression h Oblique crunch • Vary arm motion • Vary grip position • Vary foot placement on the squat stand • Unilateral leg • Unilateral arm Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow Starting Position Grasp handles to bring the glideboard halfway up the rails. Latissimus Dorsi. Distribute the force evenly between the upper and lower body throughout the exercise. Teres Major.

Press the feet into the squat stand to return to the starting position. Ensure the knees track over the feet throughout the movement.high level • Adjustable glideboard .EXERCISE LIBRARY Body Position UPRIGHT SUPINE Squat Squat Position Variations See body position template on pages 100-101 for variation details.low level h Bridge Squat Movement Description With a neutral spine position. Gluteal group. Progression Optional Accessories • Weight Bar • Support Wedge Pillow • Squat Handle Bar Awareness Regression Starting Position Disconnect the pulley from the glideboard and stow handles. Second Edition 103 ® ® . Mobility and Awareness (SMA) See body position template on pages 100-101 for variation details. Slowly lie back. Rest hands on the sides of the glideboard or cross arms over abdomen.stored behind tower • Pulley locator clamps . Movement Variations Progression h Unilateral • Isometric holds at various positions of the squat Notes Total Gym GRAVITY Foundation Course. Place the feet toward the top of the squat stand. Push the glideboard halfway up the rails. Space provided below to fill in your own regressions and progressions. ensuring head is fully supported by the glideboard.N/A • Tower height . Hamstrings. positioned shoulder-width apart. • Toes out • Wide stance • Staggered stance • Skiing position Strength. straddle the rails and sit at the bottom edge facing away from the tower. Strength Regression Progression Mobility Prime Movers Quadriceps. slowly lower the glideboard by bending both knees and hips to around 90°. Gastrocnemius Regression Equipment Settings • Center pulley .

slowly lower the glideboard by bending both knees and hips to around 90°.mid to high level • Adjustable glideboard .stored behind tower • Pulley locator clamps . Ensure the knees track over the feet throughout the movement and avoid bumping the glideboard at the top during the jump phase of the exercise. Rest hands on the sides of the glideboard or cross arms over abdomen. Rapidly. Slowly lie back. Mobility Regression Progression Movement Variations Awareness Regression Prime Movers Quadriceps. ensuring head is fully supported by the glideboard.low level Progression Optional Accessories • Weight Bar • Support Wedge Pillow • Squat Handle Bar Notes h Unilateral • Unilateral alternating Starting Position Disconnect the pulley from the glideboard and stow handles. 104 Total Gym GRAVITY Foundation Course.EXERCISE LIBRARY Body Position UPRIGHT SUPINE Plyometric Squat Plyometric Squat facing away from the tower. Land softly on the squat stand by decelerating through the range of motion and repeat.N/A • Tower height . Use caution during this exercise. Push the glideboard halfway up the rails. Gluteal group. straddle the rails and sit at the bottom edge. Strength. Hamstrings. positioned shoulder-width apart. Space provided below to fill in your own regressions and progressions. Mobility and Awareness (SMA) See body position template on pages 100-101 for variation details. Gastrocnemius Equipment Settings • Center pulley . Place the feet on the squat stand. Strength Regression Position Variations See body position template on pages 100-101 for variation details. • Toes out • Wide stance • Staggered stance • Skiing position Progression Movement Description With a neutral spine position. Second Edition ® ® . press the feet forcefully into the squat stand to accelerate up the rails in a jumping manner.

low level • Telescoping squat stand .high level • Adjustable glideboard .stored behind tower • Pulley locator clamps . Push the glideboard halfway up the rails. raising heels as high as possible. ensuring head is fully supported by the glideboard. Second Edition 105 ® ® . Strength.N/A • Tower height . Strength Regression Position Variations See body position template on pages 100-101 for variation details. Pause at the top of the movement before returning to the stretch position. Press the balls of the feet into the squat stand. Place the balls of the feet toward the bottom of the squat stand with the heels suspended under the bottom edge. Slowly lie back. • Knees flexed 30° throughout movement Progression Movement Description Prime Movers Gastrocnemius Lower heels below the squat stand until a mild stretch is felt in the lower leg muscles. Mobility Regression Equipment Settings • Center pulley .EXERCISE LIBRARY Body Position UPRIGHT SUPINE Heel Raise Heel Raise Starting Position Disconnect the pulley from the glideboard and stow handles. Mobility and Awareness (SMA) See body position template on pages 100-101 for variation details.adjust stand to allow for full range of motion Movement Variations Progression Optional Accessories • Weight Bar • Support Wedge Pillow • Squat Handle Bar Awareness Regression h Unilateral • Toes out • Toes in Progression Notes Total Gym GRAVITY Foundation Course. straddle the rails and sit at the bottom edge facing away from the tower. Space provided below to fill in your own regressions and progressions. Rest hands on the sides of the glideboard or cross arms over abdomen.

low to mid level • Leg Pulley System with Ankle Harness . Gluteal Group • Plantar flexed ankle • Dorsi flexed ankle Progression Equipment Settings • Center pulley . Second Edition ® ® .N/A • Tower height .stored behind tower • Pulley locator clamps . In an arc motion. bring the inactive foot onto the bottom of the glideboard. Mobility Regression Movement Variations Prime Movers Hamstrings.EXERCISE LIBRARY Body Position UPRIGHT SUPINE Hip Extension with Leg Pulley System Hip Extension with Leg Pulley System Starting Position Attach the Leg Pulley System with Ankle Harness to the glideboard. • Bent Leg Progression Movement Description Maintaining a neutral spine position.low to mid level • Adjustable glideboard . extend the active hip by pressing the heel down toward the glideboard and repeat the sequence. Straighten the active leg toward the lower rail base and with tension on the cable. Mobility and Awareness (SMA) See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions. Strength Regression Position Variations See body position template on pages 100-101 for variation details. Pull the glideboard halfway up the rails. Place inactive leg on the lower rail base and press up. Strength. Lie back.attached to tower Awareness Regression Optional Accessories • Weight Bar Progression Notes 106 Total Gym GRAVITY Foundation Course. ensuring head is fully supported. Straddle the glideboard and sit at the bottom edge. Attach the Ankle Harness to the active leg. slowly allow the cable to pull the leg toward the tower until a mild stretch is felt in the hamstrings.

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Assisted Crunch

Assisted Crunch

Starting Position
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 hears.

Strength, Mobility and Awareness (SMA)

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Position Variations
See body position template on pages 100-101 for variation details. • Arms reaching forward over knees • Arms extended overhead

Progression

Movement Description
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.

Mobility
Regression

Movement Variations

Progression

Prime Movers
Abdominals, Obliques

Awareness
Regression

Equipment Settings
• Center pulley - stored behind tower • Pulley locator clamps - N/A • Tower height - low to high level • Adjustable glideboard - low level h Integrate rotation into the motion with added oblique twist

Progression

Optional Accessories
• Support Wedge Pillow

Notes
h Elevate the opposite knee to the rotating elbow during oblique twist

Total Gym GRAVITY Foundation Course, Second Edition 107
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Lying Leg Lift

Lying Leg Lift

Starting Position
Disconnect the pulley from the glideboard and stow handles. Raise the folding foot holder until it locks into position. Push 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°.

Strength, Mobility and Awareness (SMA)

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Progression

Position Variations
See body position template on pages 100-101 for variation details. • Bend hips and knees to 90° • Hold top of glideboard • Hips and knees draped to one side

Mobility
Regression

Prime Movers
Iliopsoas Group, Tensor Fascia Latae, Abdominals, Obliques

Movement Description
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.

Equipment Settings
• Center pulley - stored behind tower • Pulley locator clamps - N/A • Tower height - high level • Adjustable glideboard - low level • Folding foot holder - raised

Progression

Optional Accessories
• N/A

Movement Variations
• Integrate rotation into the motion with added oblique twist

Awareness
Regression

Progression

Notes

108 Total Gym GRAVITY Foundation Course, Second Edition
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Pullover Crunch

Pullover Crunch

Starting Position
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.

Strength, Mobility and Awareness (SMA)

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Position Variations
See body position template on pages 100-101 for variation details. • Bend hips and knees to 90° • Extended legs

Progression

Movement Description
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.

Mobility
Regression

Prime Movers
Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps (long head), Pectoral Group

Movement Variations
Progression

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - low to mid position • Tower height - low to mid level • Adjustable glideboard - low to mid level

Awareness
Regression

Optional Accessories
• Weight Bar

Progression

h Cross Body Pullover Crunch

Notes

Total Gym GRAVITY Foundation Course, Second Edition 109
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Cable Abdominal Crunch

Cable Abdominal Crunch

Starting Position
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.

Strength, Mobility and Awareness (SMA)

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Position Variations
See body position template on pages 100-101 for variation details. • Bend hips and knees to 90° • Extended legs

Progression

Movement Description
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.

Mobility
Regression

Prime Movers
Abdominals, Obliques

Movement Variations
• N/A

Progression

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - low to mid position • Tower height - low to mid level • Adjustable glideboard - low to mid level

Awareness
Regression

Optional Accessories
• Weight Bar

Progression

Notes

110 Total Gym GRAVITY Foundation Course, Second Edition
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Brachialis. Space provided below to fill in your own regressions and progressions.mid to high position • Tower height . Strength. Biceps.low to mid level Progression Optional Accessories • Weight Bar Awareness Regression h Narrow pull with palms facing in toward midline Starting Position Grasp handles to bring the glideboard halfway up the rails.attached to glideboard • Pulley locator clamps . Focus on using the back muscles to facilitate the movement.mid to high level • Adjustable glideboard . If the glideboard touches the bottom with arms extended overhead.EXERCISE LIBRARY Body Position UPRIGHT SUPINE Lat Pull Down Lat Pull Down Movement Description Bring the glideboard up the rails by pulling the elbows down to the sides of the torso until hands are directly outside the shoulders. Mobility and Awareness (SMA) See body position template on pages 100-101 for variation details. Brachioradialis. • Bend hips and knees to 90° • Extended legs Total Gym GRAVITY Foundation Course. Facing away from the tower. palms facing up. Teres Major Regression Equipment Settings • Center pulley . Maintain a neutral spine as the hands return with control back to the starting position. Slowly extend arms overhead with a slight bend in the elbows. Concentrate on using the back muscles to facilitate the movement. Trapezius. adjust body position. straddle the rails and sit toward the bottom edge of the glideboard. Second Edition 111 ® ® . Progression Notes Position Variations See body position template on pages 100-101 for variation details. lift feet off the floor and position heels at the bottom edge of the glideboard. Strength Regression Movement Variations • Static equilibrium • Unilateral Progression Mobility Prime Movers Latissimus Dorsi. Rhomboids. With tension in the cables.

EXERCISE LIBRARY Body Position UPRIGHT SUPINE Shoulder Adduction

Shoulder Adduction

Optional Accessories
• Weight Bar

Strength, Mobility and Awareness (SMA)

Starting Position
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. Bring the handles to the outside of the thighs with palms facing in.

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Position Variations
See body position template on pages 100-101 for variation details. • Bend hips and knees to 90° • Extended legs

Progression

Movement Description
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.

Mobility
Regression

Prime Movers

Latissimus Dorsi, Triceps (long head), Serratus, Teres Major

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - mid to high position • Tower height - low to mid level • Adjustable glideboard - low to mid level

Progression

Movement Variations
• Static equilibrium • Unilateral

Safety Aspects
• If discomfort is felt in the shoulders during the exercise, shorten the range of motion. • Avoid arching the back during the movement. Contract abdominals throughout exercise to maintain neutral spine. • Avoid excessive shoulder elevation during exercise. • 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.

Awareness
Regression

Progression

Notes

112 Total Gym GRAVITY Foundation Course, Second Edition
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Arm Pullover

Arm Pullover

Position Variations
See body position template on pages 100-101 for variation details.

Strength, Mobility and Awareness (SMA)

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

h Bend hips and knees to 90°

Progression

Mobility

Prime Movers
Latissimus Dorsi, Pectoral Group, Serratus, Teres Major, Triceps (long head) h Extended legs

Regression

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - mid to high position • Tower height - low to mid level • Adjustable glideboard - low to mid level

Movement Description
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.

Progression

Awareness
Regression

Optional Accessories
• Weight Bar

Starting Position
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 pull the handles down to the sides with palms facing down toward glideboard.

Movement Variations
• Static equilibrium • Unilateral

Safety Aspects
• Do not allow arms to do the work during this exercise. Movement should emanate from the back and shoulder muscles. • Avoid arching the back during the movement. Contract abdominals throughout exercise to maintain neutral spine • Avoid excessive shoulder elevation during exercise.

Progression

Notes

Total Gym GRAVITY Foundation Course, Second Edition 113
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Triceps Dip with Dip Bars

Triceps Dip with Dip Bars

Position Variations
See body position template on pages 100-101 for variation details.

Safety Aspects
• Do not bounce at the bottom of the movement. Keep movement slow and controlled throughout the exercise. • Avoid excessive shoulder elevation during exercise. • Focus on stabilizing the shoulders throughout movement.

Strength, Mobility and Awareness (SMA)
h Bend hips and knees to 90°

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Prime Movers
Triceps, Pectoralis Major

h Raise feet off glideboard

Progression

Movement Description
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.

Equipment Settings
• Center pulley - stored behind tower • Pulley locator clamps - N/A • Tower height - low to high level • Adjustable glideboard - low level

Mobility
Regression

Optional Accessories
• Dip Bars - upright position

Starting Position
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.

Movement Variations

Progression

Awareness
Regression

Progression

h 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.

Notes

114 Total Gym GRAVITY Foundation Course, Second Edition
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Triceps Press Down

Triceps Press Down

Movement Variations

Safety Aspects
• Avoid arching the back during the movement. Contract abdominals throughout exercise to maintain neutral spine. • Do not lock the elbows out at the bottom of the press. • Do not raise head during movement. • Avoid movement at the shoulder throughout the exercise.

h Unilateral • Static equilibrium

Strength, Mobility and Awareness (SMA)

See body position template on pages 100-101 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

Prime Movers
Triceps

h Reverse grip

Progression

Equipment Settings
• Center pulley - attached to glideboard • Pulley locator clamps - low to mid position • Tower height - low to mid level • Adjustable glideboard - low to mid level

Mobility
Regression

Optional Accessories
• Weight Bar h Hammer grip

Starting Position
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.

Progression

Awareness
Regression

Position Variations
See body position template on pages 100-101 for variation details. • Bend hips and knees to 90° • Extended legs

Progression

Movement Description
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. h Raised elbows

Notes

Total Gym GRAVITY Foundation Course, Second Edition 115
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EXERCISE LIBRARY Body Position UPRIGHT SUPINE Notes 116 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

EXERCISE LIBRARY Body Position INVERTED SUPINE Body Position Inverted Supine Upright Row Lateral Shoulder Raise Inverted Front Raise Cross Body Shoulder Raise Shoulder Shrug Inverted Biceps Curl Hamstring Curl with Trunk Flexion Bent Leg Incline Crunch Hamstring Curl Total Gym GRAVITY Foundation Course. Second Edition 117 ® ® .

Facing the tower.EXERCISE LIBRARY Body Position INVERTED SUPINE Body Position Inverted Supine Exercises • Upright Row • Lateral Shoulder Raise • Inverted Front Raise • Cross Body Shoulder Raise • Shoulder Shrug • Inverted Biceps Curl • Hamstring Curl with Trunk Flexion • Bent Leg Incline Crunch • Hamstring Curl i Basic Starting Position Inverted Supine with folding foot holder Description This position provides training and conditioning for the shoulders. ensuring head is fully supported. Basic Starting Position with Dynamic Arm Pulley System Alternate Starting Positions with Folding Foot Holder • Head propped up with Support Wedge Pillow Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard for cable exercises • Secure pulley locator clamps in appropriate position on LAT bars • Position adjustable glideboard at appropriate level • Raise the folding foot holder to secure feet for select exercises h Inverted Supine with dynamic arm pulley system Grasp handles and pull the glideboard halfway up the rails. straddle the rails and sit toward the top edge of the glideboard. abdominals. arms. Second Edition ® ® . Slowly lie back. straddle the rails and sit near the top edge of the glideboard. bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. The dynamic arm pulley system creates a line of pull similar to that of freeweights with the direction of resistance originating from below the body. h One foot secured in foot holder • Vary arm positions Basic Starting Position with Folding Foot Holder (shown top right) Disconnect the pulley from the glideboard and raise the folding foot holder to the “upright” position. With tension in the cables. Facing the tower. The folding foot holder provides a secure position for the feet to enable inverted joint decompression or challenging abdominal and hamstring exercises. and hamstrings. Slowly lie back. ensuring head is fully supported. Extend the legs and place the arms across the chest or lightly behind the head. Refrain from using this position with clients classified as hypertensive or immediately following cardiovascular exercise. Alternate Starting Positions with Dynamic Arm Pulley System • Hips and knees flexed to 90° h Hips rotated to side 118 Total Gym GRAVITY Foundation Course.

Mobility and Awareness (SMA) Strength Regression • Self-spot with feet against the rails • Shorten the lever length • Trainer assists glideboard movement • Lower the incline • Unilateral cable work. bring the glideboard up the rails by using one handle. Second Edition 119 ® ® . foot holder exercises h Unilateral . focus on alignment • Bilateral exercise • Work through a fixed or partial ROM • Predictable tempos • Raise the incline • Raise adjustable glideboard General Movement Variations with Dynamic Arm Pulley System • Static equilibrium – From the starting position. i.One foot secured in the folding foot holder Total Gym GRAVITY Foundation Course. • Unilateral – From the starting position. use one hand while the opposite arm remains static.EXERCISE LIBRARY Body Position INVERTED SUPINE Equipment Modifications and Progressions Mobility Regression • Straddle glideboard or sit cross legged to promote neutral spine • Reduce ROM • Self-spot with feet on floor • Trainer spot glideboard during end ROM • Use Support Wedge Pillow • Sit up using the foot holder h Oblique twist • Various hand reaches h Raise adjustable glideboard to keep head above heart Trainer Tips • Use Weight Bar accessory to increase • Place hand(s) on glideboard to assist resistance or resist the movement • Modify adjustable pulley position to • Prop up clients head using a towel or vary line of pull the Support Wedge Pillow • Add Cable Extension Kit for taller users • Assist the client getting out of this position Progression • Modify adjustable pulley position to increase ROM • Move the feet lower on the squat stand • Position the body on the glideboard to maximize available ROM • Perform unilaterally to increase the available ROM User Modifications and Progressions • Adjust body position on glideboard for more/less ROM • Vary grip positions Safety • Discontinue exercise or prop the torso up if inverted position causes nausea. Return with control to the starting position. handles separated General Movement Variations with Folding Foot Holder Notes Progression • Place the feet on the tower and press away • Add weight to the glideboard • Lengthen the lever • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand • Remove center pulley from glideboard • Unilateral. Without moving the glideboard.e. protraction and retraction during the movement • All movements should be pain free Awareness Regression • Position the participant(s) in neutral spine. move both arms in the opposite directions simultaneously. Progression • Allow the participant to have free ROM • Unilateral exercise • Lower the incline • Suggested body position cues • Unpredictable tempos • Closed eyes Strength. dizziness or lightheadedness • Keep wrists in a neutral position • Refrain from using this position after cardiovascular exercises or if classified with hypertension • Move in a controlled motion throughout the entire exercise • Avoid excessive shoulder elevation.

Facing the tower. Supraspinatus. Trapezius. Biceps. dizziness or lightheadedness Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow Progression Notes 120 Total Gym GRAVITY Foundation Course. straddle the rails and sit toward the top edge of the glideboard. Keep the handles on the outside of the torso throughout the exercise. Strength Regression Position Variations See body position template on pages 118-119 for variation details. • Hips and knees flexed to 90° Movement Description Maintaining a neutral wrist position. Space provided below to fill in your own regressions and progressions.low to mid level • Adjustable glideboard . Progression Mobility Regression Prime Movers Deltoids. Brachioradialis. Slowly lie back. Second Edition ® ® . Brachialis. Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details.EXERCISE LIBRARY Body Position INVERTED SUPINE Upright Row Upright Row Starting Position Grasp handles and pull the glideboard halfway up the rails. With tension in the cables. bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys. ensuring head is fully supported.attached to glideboard • Pulley locator clamps . 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 staring position.low to high level Progression Safety Aspects • Do not raise the handles above shoulder level • Ensure head is fully supported by the glideboard • Avoid excessive shoulder depression and elevation during the movement • Discontinue exercise or prop the torso up if inverted position causes nausea. Infraspinatus Movement Variations • Static equilibrium • Unilateral Equipment Settings • Center pulley .low to mid position • Tower height . palms facing down toward ground. Strength.

Strength Regression Position Variations See body position template on pages 118-119 for variation details.low to mid position • Tower height . bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys. Strength.low to mid level • Adjustable glideboard . Second Edition 121 ® ® . dizziness or lightheadedness Optional Accessories • Weight Bar • Support Wedge Pillow Progression Notes Total Gym GRAVITY Foundation Course. straddle the rails and sit toward the top edge of the glideboard. Space provided below to fill in your own regressions and progressions. Keep the handles anterior to the torso throughout the exercise. • Hips and knees flexed to 90° Movement Description Maintaining a neutral wrist position and a slight bend in the elbow. ensuring head is fully supported. adjust body position up the glideboard Progression Equipment Settings • Center pulley . bring the glideboard up the rails by pulling the handles away from the hips. Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details.attached to glideboard • Pulley locator clamps . palms facing in. stop just short of shoulder height or within a pain free range of motion • If the glideboard contacts the top or bottom of the rails. Slowly lower the glideboard down the rails by controlling the handles back to the starting position. up to shoulder height.EXERCISE LIBRARY Body Position INVERTED SUPINE Inverted Lateral Shoulder Raise Inverted Lateral Shoulder Raise Starting Position Grasp handles and pull the glideboard halfway up the rails.low to high level Awareness Regression Safety Aspects • Do not raise the handles above shoulder level • Ensure head is fully supported by the glideboard • Avoid excessive shoulder depression and elevation during the movement • Discontinue exercise or prop the torso up if inverted position causes nausea. Facing the tower. With tension in the cables. Slowly lie back. Progression Mobility Regression Movement Variations Prime Movers Deltoids • Static equilibrium • Unilateral • If discomfort is felt in the shoulders.

low to high level Progression Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow Safety Aspects • Do not raise the handles above shoulder level • Ensure head is fully supported by the glideboard • Avoid excessive shoulder depression and elevation during the movement • Discontinue exercise or prop the torso up if inverted position causes nausea. ensuring head is fully supported. With tension in the cables. adjust body position up the glideboard Equipment Settings • Center pulley . Keep the shoulders retracted throughout the exercise. • Hips and knees flexed to 90° Movement Description Maintaining a neutral wrist position and a slight bend in the elbow. Slowly lower the glideboard down the rails by controlling the handles back to the starting position.EXERCISE LIBRARY Body Position INVERTED SUPINE Inverted Front Raise Inverted Front Raise Starting Position Grasp handles and pull the glideboard halfway up the rails. dizziness or lightheadedness Progression Notes 122 Total Gym GRAVITY Foundation Course.mid to high position • Tower height . Pectoralis Major Movement Variations • Static equilibrium • Unilateral • If discomfort is felt in the shoulders. bring the glideboard up the rails by pulling the handles up. stop just short of shoulder height or within a pain free range of motion • If the glideboard contacts the top or bottom of the rails.attached to glideboard • Pulley locator clamps . palms facing down toward ground. bring the heels up to the top edge of the glideboard and extend the arms toward the pulley. Strength Regression Position Variations See body position template on pages 118-119 for variation details. Strength. Second Edition ® ® . Slowly lie back. in front of the body to shoulder height. Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details. Progression Mobility Regression Prime Movers Deltoids (anterior).low to mid level • Adjustable glideboard . Space provided below to fill in your own regressions and progressions. Facing the tower. straddle the rails and sit toward the top edge of the glideboard.

Facing the tower. Infraspinatus.attached to glideboard • Pulley locator clamps . Place the handle in the hand across from the active pulley. pull the handle up and across the front of the torso in an arc motion until the handle is overhead and outside the shoulder. straddle the rails and sit toward the top edge of the glideboard. Space provided below to fill in your own regressions and progressions. palms facing down. Second Edition 123 ® ® . Mobility Regression Prime Movers Deltoids. Teres Minor. Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details. • Hips and knees flexed to 90° Progression Movement Description Maintaining a neutral wrist position and a slight bend in the elbow. bring the heels up to the top edge of the glideboard and tilt the hips away from the cable. stop just short of shoulder height or within a pain free range of motion • If the glideboard contacts the top or bottom of the rails. Supraspinatus Progression Movement Variations • If discomfort is felt in the shoulders. ensuring head is fully supported.mid to high outside position • Tower height . Strength. Place inactive arm on hip or side of glideboard. Trapezius. adjust body position up the glideboard Equipment Settings • Center pulley . Extend the arm across the body toward the pulley.EXERCISE LIBRARY Body Position INVERTED SUPINE Cross Body Shoulder Raise Cross Body Shoulder Raise Starting Position Grasp one handle and pull the glideboard halfway up the rails. dizziness or lightheadedness Optional Accessories • Weight Bar • Support Wedge Pillow Progression Notes Total Gym GRAVITY Foundation Course. Slowly lower the glideboard down the rails by controlling the handles back to the starting position.low to mid level • Adjustable glideboard . With tension in the cable. Slowly lie back. Strength Regression Position Variations See body position template on pages 118-119 for variation details.low to high level Awareness Regression Safety Aspects • Ensure head is fully supported by the glideboard • Avoid excessive shoulder depression and elevation during the movement • Discontinue exercise or prop the torso up if inverted position causes nausea.

Slowly lower the glideboard back down the rails by lowering the shoulders to the starting position.attached to glideboard • Pulley locator clamps .upright position Movement Variations • Static equilibrium • Unilateral Progression Notes 124 Total Gym GRAVITY Foundation Course. palms facing in. ensuring head is fully supported. ensuring head is fully supported. Grasp the Dip Bars and slowly lie back. Strength. Slowly lie back. Levator Scapulae See body position template on pages 118-119 for variation details. With tension in the cables. Second Edition ® ® . Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details. Holding the Dip Bars.low to mid position • Tower height .low to high level Movement Description Maintaining straight arms. Space provided below to fill in your own regressions and progressions. • Hips and knees flexed to 90° Equipment Settings • Center pulley . Strength Regression Starting Position with Dip Bars Facing the tower. straddle the rails and sit toward the top edge of the glideboard. Keep shoulders in line with the glideboard throughout the exercise Progression Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow • Dip Bars . Progression Mobility Regression Position Variations Prime Movers Trapezius. pull the glideboard up the rails by elevating the shoulders toward the ears.EXERCISE LIBRARY Body Position INVERTED SUPINE Shoulder Shrug Shoulder Shrug Starting Position with Dynamic Arm Pulley System Grasp handles and pull the glideboard halfway up the rails.low to mid level • Adjustable glideboard . bring the heels up to the top edge of the glideboard and retract the shoulders. straddle the rails and sit toward the top edge of the glideboard. Facing the tower. bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys.

Keep the shoulders retracted throughout the exercise. Facing the tower. • Hips and knees flexed to 90° • Grip variations (neutral. Mobility Regression Prime Movers Biceps. palms down) Progression Movement Description Maintaining a neutral wrist position and a slight bend in the elbows.attached to glideboard • Pulley locator clamps . Slowly lie back. Palms face up. Second Edition 125 ® ® . Strength Regression Position Variations See body position template on pages 118-119 for variation details.EXERCISE LIBRARY Body Position INVERTED SUPINE Inverted Biceps Curl Inverted Biceps Curl Starting Position Grasp handles and pull the glideboard halfway up the rails. ensuring head is fully supported.low to high level Movement Variations • Static equilibrium • Unilateral Progression Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow Progression Notes Total Gym GRAVITY Foundation Course. pull the handles up toward the shoulders with the elbows remaining in place. straddle the rails and sit toward the top edge of the glideboard.low to mid level • Adjustable glideboard . Slowly lower the glideboard down the rails by controlling the handles back to the starting position. bring the heels up to the top edge of the glideboard and extend the arms toward the pulleys with a slight bend in the elbows. Keep a slight bend at the elbows at the bottom of the movement. Brachialis Equipment Settings • Center pulley . Strength. Space provided below to fill in your own regressions and progressions.low to high position • Tower height . Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details. With tension in the cables.

Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. Second Edition ® ® .stored behind tower • Pulley locator clamps .low to mid level • Adjustable glideboard . dizziness or light-headedness. Abdominals. Obliques Progression Equipment Settings • Center pulley .N/A • Tower height . Raise the folding foot holder to the “upright” position.EXERCISE LIBRARY Body Position INVERTED SUPINE Hamstring Curl with Trunk Flexion Hamstring Curl with Trunk Flexion Position Variations See body position template on pages 118-119 for variation details. lift head and shoulders off the glideboard by contracting the abdominal muscles. See body position template on pages 118-119 for variation details. • Do not let the glideboard fall down the rails after the curl. Mobility and Awareness (SMA) Movement Description With the ankles in a plantar flexed position. h Unilateral Progression Safety Aspects • Do not pull excessively on the head with hands. Facing the tower. ensuring head is fully supported. Strength Regression Progression Movement Variations Mobility Regression Prime Movers Hamstrings. • Arms reaching forward toward knees • Arms extended overhead Strength. Simultaneously pull the glideboard up the rails by pulling the heels toward the hips. This places stress on the cervical spine. Keep the abdominals engaged throughout the entire set of repetitions. Slowly lie back. Extend the legs and place the arms across the chest or lightly behind the head. Notes 126 Total Gym GRAVITY Foundation Course. Maintaining tension in the abdominals. straddle the rails and sit near the top edge of the glideboard.low to high level h Integrate rotation into the motion with added oblique twist Awareness Regression Optional Accessories • Weight Bar • Support Wedge Pillow Starting Position Disconnect the pulley from the glideboard and stow handles. 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. Gastrocnemius. • Discontinue exercise if inverted position causes nausea. Space provided below to fill in your own regressions and progressions.

Maintaining the knees in a flexed position. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. Slowly lie back. Safety Aspects • Do not pull excessively on the head with hands. Strength Regression Progression Mobility Regression Movement Variations Prime Movers Hamstrings.low to mid level • Adjustable glideboard . This places stress on the cervical spine. Raise the folding foot holder to the “upright” position.EXERCISE LIBRARY Body Position INVERTED SUPINE Bent Leg Incline Crunch Bent Leg Incline Crunch Position Variations See body position template on pages 118-119 for variation details. Lift head and shoulders off the glideboard by contracting the abdominal muscles. Abdominals. • Discontinue exercise if inverted position causes nausea.low to high level Progression Optional Accessories • Weight Bar • Support Wedge Pillow h Integrate rotation into the motion with added oblique twist • If the movement is too difficult. Keep the hamstrings and abdominals engaged throughout the entire set of repetitions. See body position template on pages 118-119 for variation details. Space provided below to fill in your own regressions and progressions. place arms across the chest. Facing the tower. ensuring head is fully supported. Obliques Equipment Settings • Center pulley . • Arms reaching forward toward knees • Arms extended overhead Strength. straddle the rails and sit near the top edge of the glideboard. Second Edition 127 ® ® . or reach arms to outer thighs Awareness Regression Starting Position Disconnect the pulley from the glideboard and stow handles. Mobility and Awareness (SMA) Movement Description With the ankles in a plantar flexed position. Lower the head and shoulders until the shoulder blades lightly touch the glideboard and repeat the crunch. Extend the legs and place the arms across the chest or lightly behind the head. Progression Notes Total Gym GRAVITY Foundation Course. • Do not let the glideboard fall down the rails after the curl. Avoid pulling excessively on the head with hands. dizziness or light-headedness. pull the glideboard up the rails by pulling the heels toward the hips.N/A • Tower height .stored behind tower • Pulley locator clamps .

pull the glideboard up the rails by pulling the heels toward the hips until the knees are flexed around 90°. Notes 128 Total Gym GRAVITY Foundation Course. behind hips Progression Movement Description With the ankles in a plantar flexed position. Maintain a neutral spine position throughout the exercise. ensuring head is fully supported. Facing the tower. Strength Regression Position Variations See body position template on pages 118-119 for variation details. Grasp the foot holder to pull the glideboard up the rails and secure the feet between the pads. • Discontinue exercise if inverted position causes nausea. straddle the rails and sit near the top edge of the glideboard. Space provided below to fill in your own regressions and progressions. Mobility and Awareness (SMA) See body position template on pages 118-119 for variation details. This places stress on the cervical spine. Second Edition ® ® .stored behind tower • Pulley locator clamps . • Do not let the glideboard fall down the rails after the curl. Slowly lie back.low to mid level • Adjustable glideboard . • Seated upright with hands on glideboard.N/A • Tower height .EXERCISE LIBRARY Body Position INVERTED SUPINE Hamstring Curl Hamstring Curl Starting Position Disconnect the pulley from the glideboard and stow handles.low to high level Progression Movement Variations Optional Accessories • Weight Bar • Support Wedge Pillow Awareness Regression h Unilateral Progression Safety Aspects • Do not pull excessively on the head with hands. Extend the legs and place the arms across the chest. control the glideboard down the rails and repeat. Mobility Regression Prime Movers Hamstrings. dizziness or light-headedness. Strength. Gastrocnemius Equipment Settings • Center pulley . Raise the folding foot holder to the “upright” position. Maintaining tension in the hamstrings. Keep the hamstrings engaged throughout the entire set of repetitions.

EXERCISE LIBRARY Body Position UPRIGHT PRONE Body Position Upright Prone Plank Pike Push-up Sprint Start Pull-up Swimmer Prone Reverse Fly with Back Extension Prone Biceps Curl Scrunch (Jack Knife) Knee Extension with Leg Pulley Total Gym GRAVITY Foundation Course. Second Edition 129 ® ® .

the glideboard can be held in the “open position”. integrate the entire upper body with exercises that mimic different swimming strokes.plank position Disconnect the pulley from the glideboard and remove the folding platform. For example. The lower intensity is also ideal for developing power in the upper body by incorporating plyometric exercise variations. the intensity is increased as the angle of the rails is decreased. When the incline plane is used for plank or push up exercises. Or.EXERCISE LIBRARY Body Position UPRIGHT PRONE Body Position Upright Prone Exercises • Plank • Pike • Push-up • Sprint Start • Pull-up • Swimmer • Prone Reverse Fly with Back Extension • Prone Biceps Curl • Scrunch (Jack Knife) • Knee Extension with Leg Pulley i Basic Starting Position Upright Prone . being located overhead in this position provides unique “top down” resistance that can be used to strengthen and condition specific upper body muscle groups. h Upright Prone . Press into the forearms to keep the shoulders in a neutral position. face the tower and toward the lower half of the glideboard. The glideboard can remain at the bottom in a “closed position” or shifted up the rails in the more advanced “open position”. With the glideboard at the bottom of the rails. The LAT Bars are used to provide partial weight bearing exercises for the back. Equipment Considerations • Adjust tower level to appropriate incline • Attach center pulley to glideboard for cable exercises • Secure pulley locator clamps in appropriate position on LAT bars for cable exercises • Lower the LAT bars for pull up exercises • Position adjustable glideboard at appropriate level • Remove or install the folding platform for specific exercises ® ® 130 Total Gym GRAVITY Foundation Course. hips and legs into a level plank position. shoulders and arms. Raise the knees off the glideboard and align the neck. Second Edition . a push up on the floor is more difficult than a push up on an incline.plank position Description This position offers a wide variety of isolated and integrated strength and conditioning for nearly every major muscle group. Place the forearms toward the top of the glideboard with palms facing in. • Attach the SCRUNCH® Accessory for specific exercises • Install the Leg Pulley System for specific exercises Basic Starting Positions with Leg Pulley System Basic Starting Positions h Upright Prone with leg pulley system See page 144 for Starting Position details. The dynamic arm pulley system. This allows clients of any fitness level to perform the pull up exercise. shoulders. meaning that it is not resting at the bottom of the rails. To challenge stability and balance.

spinal and pelvic alignment • Move in a controlled motion throughout the entire exercise • Ensure client demonstrates proficiency of a motion before performing plyometric variations • All movements should be pain free Alternate Starting Position with Dynamic Arm Pulley System h Upright Prone with LAT Bars Disconnect the pulley from the glideboard and lower the LAT bars into the pull-up position.EXERCISE LIBRARY Body Position UPRIGHT PRONE Alternate Starting Positions Alternate Starting Positions with LAT Bars Equipment Modifications and Progressions • Use Weight Bar accessory to increase resistance • Modify adjustable pulley position to vary line of pull • Add Cable Extension Kit for taller users h Open glideboard h Unilateral User Modifications and Progressions Basic Starting Position with Dynamic Arm Pulley System • Adjust body position on glideboard for more/less ROM • Vary grip positions General Movement Variations • Static equilibrium – (cable exercises) From the starting position. shoulder. slowly bring the legs onto the glideboard. Return with control to the starting position. • Unilateral – From the starting position. palms facing down. h Kneeling with foot on rail base h Upright Prone with dynamic arm pulley system Grasp handles and pull the glideboard halfway up the rails. move both arms in the opposite directions simultaneously. With a strong grip. Lie prone with the chest positioned near the top edge of the glideboard and grasp the LAT bars. Trainer Tips • Place hand(s) on glideboard to assist or resist the movement • Provide cues to assist in body alignment during plank exercises h Kneeling with foot on squat stand Basic Starting Position with LAT Bars Safety • Maintain neutral wrist. Second Edition 131 ® ® . h Elbows on glideboard • Grip variations Total Gym GRAVITY Foundation Course. With tension in the cables. Facing the tower. straddle the rails and push the glideboard halfway up the incline. Facing the tower. straddle the glideboard and anchor the handles toward the top edge. bring the glideboard up the rails by using one handle. slowly bring the legs onto the glideboard. Lie prone with the chest near the top edge of the glideboard. use one hand while the opposite arm remains static. Without moving the glideboard. Knees can be flexed or extended. Hands reach overhead toward the pulleys with palms facing down toward the ground.

Mobility and Awareness (SMA) Strength Regression • Trainer assists glideboard movement • Lower the incline • Unilateral handles separated (cable exercises) Notes Progression • Add weight to the glideboard • Trainer adds resistance to glideboard movement • Raise the incline • Use both handles in one hand (cable exercise) • Unilateral (Pull Ups) Mobility Regression • Reduce ROM • Self-spot with feet on floor • Trainer spot glideboard during end ROM Progression • Modify adjustable pulley position to increase ROM • Position the body on the glideboard to maximize available ROM • Perform unilaterally to increase the available ROM Awareness Regression • Work through a fixed or partial ROM • Predictable tempos • Raise the incline • Raise adjustable glideboard Progression • Allow the participant to have free ROM • Lower the incline • Suggested body position cues • Unpredictable tempos • Closed eyes 132 Total Gym GRAVITY Foundation Course.continued Strength. Second Edition ® ® .EXERCISE LIBRARY Body Position UPRIGHT PRONE Body Position Upright Prone .

h Shift glideboard up and down rails with forearms h Open glideboard Equipment Settings • Folding platform . hips and legs into a level plank position. Total Gym GRAVITY Foundation Course. Remove the folding platform. With the glideboard at the bottom of the rails. Second Edition 133 ® ® . h Staggered hands h Extended hip h Plank with knee tuck continues . Movement Variations • Controlled movements can be used to challenge proximal stability.removed • Center pulley . Place the forearms toward the top of the glideboard with palms facing in.low to high level (low incline increases intensity) h Shift glideboard up and down rails with extended arms Optional Accessories • N/A h Extended arms (push-up position) Starting Position Disconnect the pulley from the glideboard and stow the handles. The glideboard can remain at the bottom in the “closed position” or shifted up the rails to the more advanced “open position”. Maintain the spine in a neutral position throughout each distal movement h Kneeling Prime Movers 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. Maintain the shoulders above the elbows for the static plank. the objective remains to maintain proximal stability between the bases of support..stored behind tower • Pulley locator clamps . shoulders..EXERCISE LIBRARY Body Position Upright prone Plank Plank Position Variations See body position template on pages 130-132 for variation details. Raise the knees off the glideboard and align the neck.N/A • Tower height . Press into the forearms to keep the shoulders in a neutral position. face the tower and kneel on the lower part of the glideboard.

EXERCISE LIBRARY Body Position Upright prone Plank Plank .. Second Edition ® ® .. Strength Regression Progression Progression Awareness Regression Progression 134 Total Gym GRAVITY Foundation Course.continued from previous page Mobility Regression Notes Strength. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details. Space provided below to fill in your own regressions and progressions.

Progression Mobility Regression Prime Movers Iliopsoas. Second Edition 135 ® ® . Maintaining a neutral spine position. press the balls of the feet into the floor to flex the hips up into a pike position. Lightly press into the forearms to keep the shoulders in a neutral position Progression Notes Total Gym GRAVITY Foundation Course. With the glideboard at the bottom of the rails. Pectineus Contract the abdominal muscles to stabilize the torso throughout the movement. Space provided below to fill in your own regressions and progressions. Equipment Settings • Folding platform . Maintain the shoulders above the elbows and slowly move the glideboard back to the starting position. hips and legs into a level plank position with the shoulders over the elbows. Remove the folding platform. raise the knees and slowly press the glideboard up the rails. face the tower and kneel on the lower part of the glideboard. Tensor Fasciae Latae.removed • Center pulley . shoulders. Place the forearms on the glideboard in front of the knees with hands clasped together. Strength. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details.stored behind tower • Pulley locator clamps . Align the neck. Strength Regression h Extended arms (push-up position) Movement Description Maintaining a neutral spine position.N/A • Tower height .low to mid level (low incline increases intensity) Movement Variations • Extended arms (push-up position) Progression Optional Accessories • N/A Awareness Regression Starting Position Disconnect the pulley from the glideboard and stow the handles.EXERCISE LIBRARY Body Position Upright prone Pike Pike Position Variations See body position template on pages 130-132 for variation details.

stored behind tower • Pulley locator clamps . Second Edition ® ® . Place both hands halfway up the glideboard toward the sides with the fingers wrapped around the sides. h Extended hip Progression Notes h Kneeling 136 Total Gym GRAVITY Foundation Course.N/A • Tower height . Before the chest contacts the glideboard. Strength Regression h Closed glideboard Prime Movers Triceps.low to high level (low incline increases intensity) Progression Mobility h Staggered hands Optional Accessories • N/A Regression Starting Position Disconnect the pulley from the glideboard and stow the handles. Remove the folding platform. lower the body toward the glideboard by bending the elbows.removed • Center pulley .EXERCISE LIBRARY Body Position UPRIGHT PRONE Push-up Push-up Strength. Push the glideboard up the rails until the arms are perpendicular to the rails. Space provided below to fill in your own regressions and progressions. Movement Description Maintaining a stable trunk and neutral spine position. push against the glideboard until the arms are nearly straight. hips and legs into a level plank position. The glideboard can remain at the bottom in the “closed position” or shifted up the rails to the more advanced “open position”. Deltoids Equipment Settings • Folding platform . Glideboard should not move during the exercise. shoulders. Pectoral Group. Stand at the lower rail base facing the tower. Align the neck. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details. Progression Movement Variations Awareness Regression Position Variations See body position template on pages 130-132 for variation details.

Plyometric Sprint Start Use caution when performing this exercise: Start exercise with light jumping until client is comfortable with landing position. Gluteal group. Hamstrings. continues . Press the foot into the rail base to bring the glideboard up the rails.low to high level h Staggered hands Movement Description Maintaining a neutral spine and the shoulders positioned over the elbows.. With the glideboard at the bottom of the rails. Reposition the ball of the active foot on the outside lower rail base and set the spine into a neutral position.EXERCISE LIBRARY Body Position Upright prone Sprint Start Sprint Start Position Variations See body position template on pages 130-132 for variation details.stored behind tower • Pulley locator clamps .. h Plyometric Sprint Start with squat stand Optional Accessories • N/A Starting Position Disconnect the pulley from the glideboard and stow the handles. Movement Variations • Place hands on the outside of the glideboard with arms extended h Elevated knee h Plyometric Sprint Start h Use squat stand Prime Movers Quadriceps. face the tower and kneel on the lower part of the glideboard. lower the glideboard down the rails until a light stretch is felt in the hips. Total Gym GRAVITY Foundation Course.removed • Center pulley . With one knee on the glideboard. Land softly on the lower rail base and explode back up the rails. Press the active foot against the lower rail base to move the glideboard up the rails. push forcefully against the base.N/A • Tower height . Remove the folding platform. Second Edition 137 ® ® . Soleus Equipment Settings • Folding platform . sliding up the rails in a jumping manner. Gastrocnemius. Place the forearms toward the top of the glideboard with palms facing down.

Strength Regression Progression Awareness Regression Progression Progression 138 Total Gym GRAVITY Foundation Course.. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details.. Space provided below to fill in your own regressions and progressions.EXERCISE LIBRARY Body Position UPRIGHT PRONE Sprint Start Sprint Start .continued from previous page Mobility Regression Notes Strength. Second Edition ® ® .

Lower the LAT bars into the pull-up position (refer to page 14 for LAT bar positioning instruction). Slowly control the glideboard down the rails back to the starting position. Lie prone with the chest positioned near the top edge of the glideboard and grasp the LAT bars. Brachioradialis h Unilateral Equipment Settings • Tower height . With a strong grip.lowered • Center pulley . Progression Notes Total Gym GRAVITY Foundation Course. Lead movement with the elbows. slowly bring the legs onto the glideboard. straddle the rails and push the glideboard halfway up the incline.stored behind tower • Pulley locator clamps .mid to high level • LAT bars . Facing the tower. pull the elbows toward the sides of the torso until hands are level with shoulders. Second Edition 139 ® ® . Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details. Teres Major. Brachialis. • Knees flexed h Plyometric Pull-up Advanced exercise . palms facing down. Space provided below to fill in your own regressions and progressions. Strength Regression Movement Variations • Tempo variations Progression Prime Movers Latissimus Dorsi. keeping forearms parallel to the torso throughout the movement.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.N/A Mobility Regression Optional Accessories • 3 Grip Pull-up Bar Progression Starting Position Disconnect the pulley from the glideboard and stow the handles. Awareness Regression Position Variations See body position template on pages 130-132 for variation details. Biceps. Maintain the neck in a neutral position throughout the exercise. Rhomboids.EXERCISE LIBRARY Body Position Upright prone Pull-up Pull-up Movement Description Keeping the chest in contact with the glideboard. Safety Aspects • Avoid bouncing at the bottom range of motion • Avoid excessive shoulder elevation during the exercise Strength.

Space provided below to fill in your own regressions and progressions. Facing the tower. Strength. Lie prone with the chest near the top edge of the glideboard. Equipment Settings • Folding platform .EXERCISE LIBRARY Body Position UPRIGHT PRONE Swimmer Swimmer Starting Position Grasp handles and pull the glideboard halfway up the rails. slowly bring the legs onto the glideboard. Similar to a freestyle stroke. Teres Major.attached to glideboard • Pulley locator clamps . Hands reach overhead toward the pulleys with palms facing down. Knees can be flexed or extended. Movement Variations • Static equilibrium • Integrate trunk rotation into the movement by elevating the active shoulder and bending the elbow at the top of the movement. Triceps (Long head) Keep the head in line with spine throughout the exercise. Strength Regression Position Variations • N/A Movement Description Maintaining a slight bend in the elbows. Second Edition ® ® . Slowly bring the hand back to the starting position.removed • Center pulley .mid to high level Progression Awareness Regression Optional Accessories • N/A Progression Notes 140 Total Gym GRAVITY Foundation Course. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details. Alternate sides or repeat with same arm. With tension in the cables.low to mid position • Tower height . straddle the glideboard and anchor the handles toward the top edge. Progression Mobility Regression Prime Movers Latissimus Dorsi. bring one handle down and back in an arc motion toward the side of the hip.

Second Edition 141 ® ® . parallel to the sides of the torso. Space provided below to fill in your own regressions and progressions. Levator Scapula. Infraspinatus Movement Variations Awareness Regression Equipment Settings • Folding platform . Hands reach overhead toward the pulleys with thumbs facing the rails. Trapezius. Knees can be flexed or extended. Facing the tower. With tension in the cables. • Lead the motion with the hands • Retract the shoulders at the top of the motion • Maintain neutral wrists • Discontinue the exercise is pain occurs in the lower back or shoulders Progression Mobility Regression Progression Prime Movers Erector Spinae. straddle the glideboard and anchor the handles toward the top edge. Deltoids. Lie prone with the chest near the top edge of the glideboard.low to mid level Optional Accessories • N/A Progression Notes h Neutral grip Total Gym GRAVITY Foundation Course. press the handles out and back.low to mid position • Tower height .attached to glideboard • Pulley locator clamps . Maintain tension in the cables and slowly return with control back to the starting position. Rhomboids. Slightly raise the head and upper chest off the glideboard toward the top of the movement. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details.EXERCISE LIBRARY Body Position Upright prone Prone Reverse Fly with Back Extension Prone Reverse Fly with Back Extension Starting Position Grasp handles and pull the glideboard halfway up the rails. Strength. Strength Regression Position Variations • N/A Movement Description • Maintaining a slight bend in the elbows.removed • Center pulley . slowly bring the legs onto the glideboard.

Space provided below to fill in your own regressions and progressions. straddle the glideboard and anchor the handles toward the top edge.removed (optional) • Center pulley .low to mid position • Tower height . Maintain tension in the cables and slowly return with control back to the starting position. Strength Regression Position Variations • N/A Movement Description • With neutral wrists and elbows resting on the glideboard. Knees can be flexed or extended. Brachialis Equipment Settings • Folding platform .attached to glideboard • Pulley locator clamps . Facing the tower. • Focus on maintaining the elbow positions on the glideboard. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details. contract the biceps to pull the handles up toward the shoulders. With palms facing up. Lie prone with the chest positioned on the top half of the glideboard. Second Edition ® ® . • Keep a slight bend in the elbows to protect the joint and maintain the load on the biceps muscles Progression Mobility Regression Prime Movers Biceps. place the elbows toward top of the glideboard with hands reaching toward the pulleys.EXERCISE LIBRARY Body Position UPRIGHT PRONE Prone Biceps Curl Prone Biceps Curl Starting Position Grasp handles and pull the glideboard halfway up the rails. Strength.low to mid level Movement Variations Progression Optional Accessories • Weight Bar Awareness Regression h Unilateral • Static equilibrium Progression Notes 142 Total Gym GRAVITY Foundation Course.

Tensor Fascia Latae. kneel toward the top of the glideboard.knife single leg Notes Total Gym GRAVITY Foundation Course. (Abdominals. Press elbows into SCRUNCH Accessory padding to maintain a neutral shoulder position. Grasp the SCRUNCH Accessory cross bar on the outside with palms facing in and rest the elbows on the padded surface.extended legs Equipment Settings • SCRUNCH® Accessory . bring the glideboard up the rails by pulling the knees toward the elbows.low to mid level • Center pulley . position the shoulders directly over the elbows. Second Edition 143 ® ® . Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details.stored behind tower • Pulley locator clamps .attached to upper rails • Tower height . slowly lower the glideboard down the rails back to a neutral spine position. Obliques) h Jack Knife . Contract the abdominals to flex the spine toward the top of the movement. Sartorius. Facing the tower. Progression h Kneeling Jack . Maintaining a neutral spine.N/A Mobility Regression Progression Optional Accessories • N/A Awareness Regression Starting Position Attach the SCRUNCH Accessory to the top of the rails. With the abdominals contracted to protect the spine. • Discontinue exercise if pain occurs in lower back or shoulders • Maintain strict control of motion throughout the exercise Movement Variations h Kneeling Oblique Jack Knife Strength.EXERCISE LIBRARY Body Position Upright prone Scrunch (Jack Knife) Scrunch (Jack Knife) Movement Description • Maintaining a strong grip with shoulders positioned over the elbows. Space provided below to fill in your own regressions and progressions. Pectineus. Strength Regression Progression Prime Movers Iliopsoas.

Lower the glideboard back down the rails by returning the leg back to a 90° angle. Push glideboard halfway up rails and lie face down with head toward the tower. Secure the Ankle Harness around the active leg with the cable attached at the back of the heel. extend the active knee. Strength. Space provided below to fill in your own regressions and progressions.connected to tower pulley latch: mid to high level • Center pulley . bend the knee of the active leg to form a 90° angle. Mobility Regression Progression Prime Movers Quadriceps Equipment Settings • Leg Pulley System .N/A • Tower height . Rest hands on the top end of the glideboard.EXERCISE LIBRARY Body Position UPRIGHT PRONE Knee Extension with Leg Pulley Knee Extension with Leg Pulley Starting Position Attach the Leg Pulley System to the glideboard.low to mid level Awareness Regression Optional Accessories • Weight Bar Progression Notes 144 Total Gym GRAVITY Foundation Course. Using the quadriceps muscles. Second Edition ® ® . Strength Regression Position Variations • Foot slightly turned out (use caution) Movement Description • With the upper legs lying flat on the glideboard. Mobility and Awareness (SMA) See body position template on pages 130-132 for variation details.stored behind tower • Pulley locator clamps . Progression Movement Variations • 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°).

Second Edition 145 ® ® .EXERCISE LIBRARY Body Position INVERTED PRONE Body Position Inverted Prone Inverted Plank Inverted Pike/Tuck Inverted Push-up Overhead Press Inverted Scrunch Total Gym GRAVITY Foundation Course.

the degree of incline will inversely affect the strength and stability components of the plank and push up exercises. Press the glideboard up the rails with the feet until the entire body is aligned. h Push up position Remove the folding platform. With the inverted body position. h Basic Starting Position Prone with Press Bar Equipment Considerations • Detach the center pulley and store behind tower • Adjust tower level to appropriate incline • Remove folding platform • Attach Press Bar to lower rails for specific exercises • Attach SCRUNCH® Accessory to lower rails for specific exercises Basic Starting Position Push-up Position Basic Starting Position Plank with Press Bar Basic Starting Position Prone with Press Bar (shown top right) Attach the Press Bar to the rail base. h Kneeling With the Press Bar attached and glideboard closed. Chest should be positioned near the bottom. 146 Total Gym GRAVITY Foundation Course.EXERCISE LIBRARY Body Position INVERTED PRONE Body Position Inverted Prone Exercises • Inverted Plank • Inverted Pike/Tuck • Inverted Push-up • Overhead Press • Inverted Scrunch Description This position provides training and conditioning for the shoulders. With the glideboard closed. The glideboard can remain at the bottom in a “closed position” or up the rails in the “open position”. arms and trunk. Refrain from using this position with clients classified as hypertensive or immediately following cardiovascular exercise. facing away from the tower. Place both hands on the floor below the lower rail base. Place both hands on the Press Bar and bring the arms into a vertical position with hands under the shoulders. facing away from the tower. Second Edition ® ® . come to a kneeling position. come to a kneeling position. A lower incline emphasizes proximal stability whereas a higher incline emphasizes upper body strength. Grasp the Press Bar and lower the torso down to the glideboard. With the glideboard closed. come to a kneeling position. Knees can be flexed or extended with the feet positioned on the outside of the rails. facing away from the tower. Bring the arms into a vertical position with hands under the shoulders.

EXERCISE LIBRARY Body Position INVERTED PRONE

Basic Starting Position Plank with SCRUNCH Accessory

Basic Starting Position Plank
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”.

Strength, Mobility and Awareness (SMA)
Strength
Regression
• Trainer assists glideboard movement • Shorten the lever length • Lower the incline

Progression
• Add weight to the glideboard • Lengthen the levers • Trainer adds resistance to glideboard movement • Raise the incline • Unilateral

Equipment Modifications and Progressions
h Plank with SCRUNCH® Accessory With the SCRUNCH Accessory attached and glideboard closed, come to a kneeling position facing away from the tower. Grasp the SCRUNCH Accessory bar and place the forearms on the pad. Bring the upper arms into a vertical position with elbows under the shoulders. • Increase incline for greater upper body focus • Decrease incline for greater core focus • Use Weight Bar accessory to increase resistance

Mobility
Regression
• Reduce ROM • Position the body higher on the glide board to minimize the ROM • Modify adjustable pulley position to decrease ROM (cable exercises) • Trainer spot glideboard during end ROM

User Modifications and Progressions
• Adjust body position on glideboard for more/less ROM and load • Vary grip or hand positions

Alternate Starting Positions

General Movement Variations
• Unilateral – From the starting position, use one hand while the opposite arm remains static. Return with control to the starting position. • Plyometric variations – upper body exercises h Open glideboard

Progression
• Work through a full ROM • Modify adjustable pulley position to increase ROM (cable exercises) • Position the body on the glideboard to maximize available ROM

Trainer Tips
• Provide cues to assist in body alignment during plank exercises

Awareness
Regression
• Work through a fixed or partial ROM • Predictable tempos • Raise the incline • Increase contact surface area with the glideboard

Safety
• Maintain neutral wrist, shoulder, spinal and pelvic alignment • Move in a controlled motion throughout the entire exercise • Maintain stability of the core in dynamic movements • All movements should be pain free

Progression
• Allow the participant to have free ROM • Lower the incline • Suggested body position cues • Unpredictable tempos • Reduce contact surface area with the glideboard

h Extended legs and open glideboard

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EXERCISE LIBRARY Body Position INVERTED prone Inverted Plank

Inverted Plank

Starting Position with SCRUNCH Accessory
With the glideboard closed, come to a kneeling position facing away from the tower. Grasp the SCRUNCH 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”.

Strength, Mobility and Awareness (SMA)

See body position template on pages 146-147 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

h Shown with SCRUNCH® Accessory Note: This exercise can also be performed with the hands or forearms positioned on the floor below the lower rail base. Towels or padding are recommended underneath forearms.

Position Variations
See body position template on pages 146-147 for variation details.

Progression

Prime Movers
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.

Mobility
Regression

h Closed glideboard on knees (shown with Press Bar accessory)

Progression

Equipment Settings
Folding platform - removed • • Center pulley - stored behind tower • Pulley locator clamps - N/A • Tower height - low to mid level • Note: Lower incline requires more stability, less upper body strength; Higher incline requires more upper body strength, less stability

Awareness
Regression

Optional Accessories
• Press Bar - attached to lower rails • SCRUNCH Accessory - attached to lower rails

h Unilateral leg (shown with SCRUNCH Accessory)

Movement Variations
• N/A

Progression

Starting Position
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”.

Notes

148 Total Gym GRAVITY Foundation Course, Second Edition
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EXERCISE LIBRARY Body Position INVERTED PRONE Inverted Pike/Tuck

Inverted Pike/Tuck
Note: These exercises can also be performed with the hands or forearms positioned on the floor below the lower rail base. Towels or padding are recommended underneath forearms.

Prime Movers
Iliopsoas, Tensor Fasciae Latae, Pectineus

Position Variations
See body position template on pages 146-147 for variation details.

Equipment Settings
• Folding platform - removed • Center pulley - stored behind tower • Pulley locator clamps - N/A • Tower height - low to mid level (low incline increases stability challenge)

Optional Accessories
• Press Bar - attached to lower rail • SCRUNCH® Accessory - attached to lower rail h Single Leg

Starting Position with Press Bar
With the Press Bar 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”.

h Pike (shown with SCRUNCH Accessory)

Starting Position with Hands on Floor
h Pike (shown with Press Bar) 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”.

Movement Description
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

Movement Variations

h Tuck (shown with SCRUNCH Accessory)

h Tuck (shown with Press Bar)

continues ...

Total Gym GRAVITY Foundation Course, Second Edition 149
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EXERCISE LIBRARY Body Position INVERTED prone Inverted Pike/Tuck

Inverted Pike/Tuck
...continued from previous page

Strength, Mobility and Awareness (SMA)

Notes

See body position template on pages 146-147 for variation details. Space provided below to fill in your own regressions and progressions.

Strength
Regression

h Tuck with elevated knees (shown with Press Bar accessory)

Progression

Mobility
Regression

h Single Leg Tuck (shown with Press Bar accessory)

Progression

Awareness
Regression
h Oblique Pike (shown with SCRUNCH® Accessory)

Progression

150 Total Gym GRAVITY Foundation Course, Second Edition
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With the glideboard closed.attached to lower rails (shown) Movement Description Maintaining a stable trunk and neutral spine position.N/A • Tower height . Deltoids Equipment Settings • Folding platform . come to a kneeling position. h Kneeling Progression Prime Movers Pectoral Group. Glideboard should not move during the exercise Progression Movement Variations • N/A Notes Total Gym GRAVITY Foundation Course. The glideboard can remain at the bottom in a “closed position” or up the rails in the “open position”. Press the glideboard up the rails with the feet until the entire body is aligned. Place both hands on the floor below the lower rail base. Space provided below to fill in your own regressions and progressions. Progression Mobility Regression h Shown with Press Bar Note: This exercise can also be performed with the hands positioned on the floor below the lower rail base. Mobility and Awareness (SMA) See body position template on pages 146-147 for variation details.stored behind tower • Pulley locator clamps .low to mid level Awareness Regression h Single leg • Wide hands • Narrow hands Optional Accessories • Press Bar . Triceps.EXERCISE LIBRARY Body Position INVERTED PRONE Inverted Push-up Inverted Push-up Starting Position Remove the folding platform. Bring the arms into a vertical position with hands under the shoulders.removed • Center pulley . Strength. Second Edition 151 ® ® . facing away from the tower. Strength Regression Position Variations See body position template on pages 146-147 for variation details. slowly lower the body by bending the elbows and push up until the arms are nearly straight.

• If the glideboard bottoms out. come to a kneeling position.low to mid level h Unilateral Awareness Regression Optional Accessories • Press Bar . Space provided below to fill in your own regressions and progressions.N/A • Tower height . Prime Movers Deltoids. Mobility and Awareness (SMA) See body position template on pages 146-147 for variation details. Triceps. Second Edition ® ® . Strength Regression Movement Variations Progression Mobility Regression h Shown with Press Bar Note: This exercise can also be performed with the hands positioned on outside rail feet.removed • Center pulley . Pectoralis Major Progression Equipment Settings • Folding platform . facing away from the tower. Knees can be flexed or extended with the feet positioned on the outside of the rails. Grasp the Press Bar and slowly lower the torso down as the glideboard moves up the rails. With the glideboard closed. Press the glideboard up the rails until the arms are nearly straight.EXERCISE LIBRARY Body Position INVERTED prone Overhead Press Overhead Press Movement Description • Keeping the chest in contact with the glideboard. shift the body position toward the lower rail base • Maintain the neck in a neutral position throughout the exercise. • Avoid excessive wrist extension during the exercise Strength.stored behind tower • Pulley locator clamps . Progression Notes Position Variations • N/A h Plyometric Overhead Press 152 Total Gym GRAVITY Foundation Course. Position the chest near the bottom of the glideboard. slowly bend the elbows to lower the glideboard down the rails until a comfortable stretch is felt in the shoulders.attached to lower rails (shown) Starting Position Attach the Press Bar to the rail base. Elbows are slightly bent.

press the feet into the glideboard and tuck the knees in toward the chest. Prime Movers Iliopsoas. slowly press the glideboard back up the rails until legs are extended.removed • Center pulley . Elevate the knees and press the glideboard up the rails with the feet until body is aligned in a plank position. Obliques) Movement Variations Equipment Settings SCRUNCH® Accessory .. (Abdominals.stored behind tower • Pulley locator clamps . Tensor Fascia Latae..attached • • Folding platform .knee tuck Optional Accessories • N/A Starting Position With the SCRUNCH Accessory attached and glideboard closed. Total Gym GRAVITY Foundation Course.low to mid level (low incline increases stability challenge) h Single leg extended . h Knees diagonal h Oblique knee tuck h Feet diagonal Movement Description Maintaining shoulders positioned over the elbows and knees slightly elevated. h Oblique tuck continues . With the abdominals contracted to protect the spine. Grasp the SCRUNCH Accessory bar and place the forearms on the pad. Second Edition 153 ® ® . Bring the upper arms into a vertical position with elbows under the shoulders. Sartorius.N/A • Tower height . Pectineus.EXERCISE LIBRARY Body Position INVERTED PRONE Inverted Scrunch Inverted Scrunch Position Variations See body position template on pages 146-147 for variation details. come to a kneeling position facing away from the tower.

Space provided below to fill in your own regressions and progressions.EXERCISE LIBRARY Body Position INVERTED prone Inverted Scrunch Inverted Scrunch . Mobility and Awareness (SMA) See body position template on pages 146-147 for variation details. Second Edition ® ® .continued from previous page Mobility Regression Notes Strength.. Strength Regression Progression Awareness Regression Progression Progression 154 Total Gym GRAVITY Foundation Course..

EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Body Position Upright Side Lying Side Plank Side Lying Squat Hip Adduction with Leg Pulley Total Gym GRAVITY Foundation Course. Second Edition 155 ® ® .

Lie back. Slowly lie back. Place inactive leg on the squat stand and press up. legs and trunk. ensuring head is supported fully. Walk the feet to one side of the squat stand and roll on to one side. Push the glideboard halfway up the rails. Straighten the active leg toward the squat stand. h Basic Starting Position Upright Side Lying Side Plank Equipment Considerations • Adjust tower level to appropriate incline • Remove folding platform for side plank • Leg Pulley System with Ankle Harness . Disconnect the pulley from the glideboard and stow handles. Straddle the glideboard and sit at the bottom edge. With the angle of the rails low there is a higher degree of core focus and range of motion for the hip adduction. Disconnect the pulleys from the glideboard and stow the handles.EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Body Position Upright Side Lying Exercises • Side Plank • Side Lying Squat • Hip Adduction with Leg Pulley Description This position provides training and conditioning in lateral position for the shoulders. h Upright Side Lying with Leg Pulley System Attach the Leg Pulley System with Ankle Harness to the glideboard. Keeping tension in the cable. h Upright Side Lying with Squat Stand Attach the folding platform. 156 Total Gym GRAVITY Foundation Course. Place the feet on the squat stand with feet positioned shoulder-width apart. ensuring the head is supported fully. straddle the rails and sit at the bottom edge facing away from the tower. Attach the Ankle Harness to the active leg. In side lying squats an increased angle of the rails will increase the exercise intensity. bend the inactive knee and position the lower leg across the bottom edge of the glideboard. With the glideboard at bottom of rails.attached to tower Basic Starting Position Side Lying Squat with Squat Stand Basic Starting Position Hip Adduction with Leg Pulley System Basic Starting Position Side Plank (shown top right) Remove the entire folding platform. Place the top foot on the squat stand toward the front edge. Second Edition ® ® . Rest the head on the bottom arm. come to a side lying position on the glideboard with the head toward the tower. Slowly turn to the side so the active leg is stacked on top. Depending on the exercise selected in a side lying position the degree of incline on the rails will affect the intensity and focus of the exercise. Pull the glideboard halfway up the rails. The glideboard can remain at the bottom in a “closed position” or up the rails in the “open position”. Bring the bottom leg forward with a bent or extended knee.

EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Alternate Starting Positions • N/A Strength. focus on alignment • Work through a fixed or partial ROM • Predictable tempos • Raise the incline • Adjustable glideboard on a flat level Progression • Allow the participant to have free ROM • Unilateral exercise • Lower the incline • Suggested body position cues • Unpredictable tempos • Closed eyes Total Gym GRAVITY Foundation Course.e.e. Progression • Modify adjustable pulley position to increase ROM • Adjust the foot on the squat stand. i. Mobility and Awareness (SMA) Strength • Use the squat stand or the cables for assistance • Shorten the lever length • Trainer assists glideboard movement • Lower the incline Notes Equipment Modifications and Progressions • Use Weight Bar accessory to increase resistance • Add Cable Extension Kit for taller users • Adjust Incline level to increase or decrease intensity Regression User Modifications and Progressions • Adjust body position on glideboard for more/less ROM and load Progression • Add weight to the glideboard • Lengthen the lever • Trainer adds resistance to glideboard movement • Raise the incline General Movement Variations • Plyometric variations – lower body exercises • Directional variations – leg pulley exercises Mobility Regression • Reduce ROM • Adjust the foot on the squat stand. hip adduction • Trainer spot glideboard during end ROM • Use the Support Wedge Pillow Trainer Tips • Assist the client into the Leg Pulley System by attaching the snap hook 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.e. i. hip adduction • Position the body on the glideboard to maximize available ROM • Perform unilaterally to increase the available ROM Safety • Ensure plyostrut knob is securely tightened • Move in a controlled motion throughout the entire exercise • Maintain neutral shoulder. i. squats • Modify adjustable pulley position to increase ROM.e.. Second Edition 157 ® ® . i. spinal and pelvic alignment • Maintain stability of the core in dynamic movements • All movements should be pain free Awareness Regression • Position the participant(s) in neutral spine. squats • Modify adjustable pulley position to decrease ROM.

The glideboard can remain at the bottom in a “closed position” or up the rails in the “open position”. Space provided below to fill in your own regressions and progressions. Strength. Mobility and Awareness (SMA) See body position template on pages 156-157 for variation details. either by shifting the glideboard along the rails or by driving a body part in space.stored behind tower • Pulley locator clamps . Second Edition ® ® . the objective remains to maintain proximal stability between the bases of support. As movement is added to the plank position. With the bottom elbow positioned directly under the shoulder. With the glideboard at bottom of rails.low to high level (low incline increases intensity) h Knees bent Progression Optional Accessories • N/A Awareness Regression h Open glideboard with leg lift and hand reach Movement Variations • N/A Progression Notes 158 Total Gym GRAVITY Foundation Course. stack the feet and lift the hip straight off the glideboard until body is straight. Mobility Regression Equipment Settings • Folding platform .N/A • Tower height . Strength Regression Prime Movers The static plank exercise has no primary movers but requires global stabilization of the kinetic chain spanning from the bases of support. Top arm rests on the side of the torso. Disconnect the pulleys from the glideboard. Progression Position Variations See body position template on pages 156-157 for variation details.EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Side Plank Side Plank Starting Position Remove the entire folding platform.removed • Center pulley . come to a side lying position on the glideboard with the head toward the tower.

Strength Regression Position Variations Vary foot position Progression Mobility Regression Prime Movers Quadriceps.EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Side Lying Squat Side Lying Squat Starting Position Attach the folding platform.low level h Forearm supporting neck Progression Movement Description With a neutral spine position. Strength. Gluteal Group. Press the foot into the squat stand to return to the starting position. Push the glideboard halfway up the rails. Place the top foot on the squat stand toward the front edge. slowly lower the glideboard by bending the active knee and hip to around 90°. Disconnect the pulley from the glideboard and stow handles.stored behind tower • Pulley locator clamps . Optional Accessories • N/A Awareness Regression Movement Variations Plyometric Squat Progression Notes Total Gym GRAVITY Foundation Course. Second Edition 159 ® ® . straddle the rails and sit at the bottom edge facing away from the tower.N/A • Tower height . Space provided below to fill in your own regressions and progressions. Walk the feet to one side of the squat stand and roll on to one side. Bring the bottom leg forward with a bent or extended knee. Hamstrings Equipment Settings • Center pulley . Mobility and Awareness (SMA) See body position template on pages 156-157 for variation details.mid to high level • Adjustable glideboard . Slowly lie back. ensuring the head is supported fully. Ensure the knee track over the foot throughout the movement. Place the feet on the squat stand with feet positioned shoulder-width apart.

Gracilias. Strength Prime Movers Hip Adductors: Adductor Magnus. bend the inactive knee and position the lower leg across the bottom edge of the glideboard. Pull the glideboard halfway up the rails.low to mid level • Center pulley . Lie back. Straddle the glideboard and sit at the bottom edge.connected to tower pulley latch: mid to high level Mobility Regression Progression 160 Total Gym GRAVITY Foundation Course. Space provided below to fill in your own regressions and progressions.N/A • Tower height . Mobility and Awareness (SMA) See body position template on pages 156-157 for variation details. • Leg Pulley System . Straighten the active leg toward the squat stand. Awareness Regression Progression Notes Strength. Rest the head on the bottom arm. Attach the Ankle Harness to the active leg. Second Edition ® ® .low to mid level Progression Required Accessories See page 17.stored behind tower • Pulley locator clamps . Attach cable to outside ring on ankle harness.EXERCISE LIBRARY Body Position UPRIGHT SIDE LYING Hip Adduction with Leg Pulley System Hip Adduction with Leg Pulley System Starting Position Attach the Leg Pulley System with Ankle Harness to the glideboard. ensuring head is fully supported. Adductor Longus Regression Equipment Settings • Folding platform . Place one foot on the rail base and press up. Slowly turn to the side so the active leg is stacked on top. Keeping tension in the cable.removed • Adjustable glideboard .

Facing Lateral Lunge .Facing Forward Total Gym GRAVITY Foundation Course.Facing Tower Lunge .EXERCISE LIBRARY Body Position BASE STAND Body Position Base Stand Lunge . Second Edition 161 ® ® .

i Basic Starting Position Lunge . facing the tower. Basic Starting Position Facing Lateral Basic Starting Position Facing Forward h Lunge .EXERCISE LIBRARY Body Position BASE STAND Body Position Base Stand Exercises • Lunge Description This position provides functional stability and balance challenges to the entire body while strengthening and conditioning the lower body.facing tower Equipment Considerations • Detach the center pulley and store behind tower • Adjust tower level to appropriate incline • Remove folding platform Basic Starting Position Facing Tower (shown top right) Stand behind the lower rail base. h Lunge . Place the foot that is closest to the lower rail base on the bottom edge of the glideboard. facing away from the tower. facing sideways. The three base stand options provide unique progressions and modifications to the conventional lunge by using the movable glideboard to emphasize controlled movement. Place one foot toward the middle of the glideboard.facing forward Stand behind the lower rail base. Place the ball of one foot on the bottom edge of the glideboard.facing lateral Stand behind the lower rail base. 162 Total Gym GRAVITY Foundation Course. Medicine balls and free weights can be used to increase exercise intensity or target specific movement patterns. Second Edition ® ® .

trainer or stable object • Raise the incline • Flex the back knee and preposition the pelvis • Focus on one non-moving point Progression • Work through a larger ROM without support • Lower the incline • Add rotation • Stay up on the ball of back foot • Closed eyes Total Gym GRAVITY Foundation Course. Second Edition 163 ® ® .e. put your finger on the rail • Self-spot.e.EXERCISE LIBRARY Body Position BASE STAND Alternate Starting Positions Foot position variations Strength. Mobility and Awareness (SMA) Strength Regression • Self-spot with a support. i. i.e. trainer or stable object • Raise the incline • Work through a smaller ROM Notes Equipment Modifications and Progressions • Raise incline to reduce balance challenge for lateral and tower facing positions • Lower incline to challenge balance and stability User Modifications and Progressions • Adjust foot placement on glideboard for more or less ROM Progression • Hold an external load. hand weights. i. i.e. medicine ball • Lower the incline • Work through a full or deep ROM General Movement Variations • Hand reaches Mobility Regression • Work through a smaller ROM • Shorten stance • Lower heel (on lunges) Trainer Tips • Place hand(s) on glideboard to assist or resist the movement Progression • Work through a larger ROM • Widen stance • Raise heel (on lunges) Safety • Maintain bodyweight on the grounded leg • Move in a controlled motion throughout the entire exercise • All movements should be pain free Awareness Regression • Measure off a specific ROM.

apply bodyweight to the leading leg. Space provided below to fill in your own regressions and progressions.stored behind tower • Pulley locator clamps . Allow the back knee to bend and the back heel to raise off the ground • Use caution during this exercise. Raise and lower the glideboard in a controlled manner • When lunging forward. facing the tower. Position Variations Vary foot positions to change exercise emphasis.removed • Center pulley . Gluteal Group. Second Edition ® ® .low to mid level (low incline) Progression Optional Accessories • Slide Distance Regulator h Overhead hand reach Awareness Regression Starting Position Stand behind the lower rail base.EXERCISE LIBRARY Body Position BASE STAND Lunge . Hamstrings Equipment Settings • Folding platform . Press the foot into the glideboard as the glideboard is returned to the starting position. Mobility and Awareness (SMA) See body position template on pages 162-163 for variation details. Strength Regression Movement Variations Progression Mobility h Forward hand reach Regression Prime Movers Quadriceps. • Keep the knee positioned over the middle of the foot throughout the movement • Maintain an upright posture (unless adding hand reaches) Notes h Rotational hand reach • Hold Total Gym® Plyo Ball or hand-weights 164 Total Gym GRAVITY Foundation Course. Place one foot toward the middle of the glideboard. Strength. Beginners may need a chair or spotting when first performing movement.N/A • Tower height . Progression Movement Description • Push the glideboard up the rails by lunging forward until the leg on the glideboard forms a 90° angle at the knee.Facing Tower Lunge Facing Tower • Maintain a slow tempo during the movement.

EXERCISE LIBRARY Body Position BASE STAND Lunge . Strength.low to mid level (low incline) Progression Optional Accessories • Slide Distance Regulator h Overhead hand reach Awareness Regression Starting Position Stand behind the lower rail base. Raise and lower the glideboard in a controlled manner • Use caution during this exercise. Mobility and Awareness (SMA) See body position template on pages 162-163 for variation details. Gluteal Group. Hamstrings. Movement Description • Push the glideboard up the rails while performing a single leg squat with the stationary leg.Facing Lateral Lunge Facing Lateral • Keep the grounded hip. bring the glideboard back down the rails by pressing into the active leg into an upright position. Notes h Rotational hand reach • Hold Total Gym® Plyo Ball or hand-weights Total Gym GRAVITY Foundation Course. facing sideways. Strength Regression Movement Variations Progression Mobility Regression h Forward hand reach Prime Movers Quadriceps. Once a mild stretch is felt in the inner of the resting leg.stored behind tower • Pulley locator clamps .N/A • Tower height . Beginners may need a chair or spotting when first performing movement. knee and foot in good alignment with the knee positioned over the foot throughout the movement • Maintain an upright posture (unless adding hand reaches) • Maintain a slow tempo during the movement. Progression Position Variations Vary foot positions to change exercise emphasis. Second Edition 165 ® ® . Hip Adductors Equipment Settings • Folding platform . Place the foot that is closest to the lower rail base on the bottom edge of the glideboard. Space provided below to fill in your own regressions and progressions.removed • Center pulley .

low to mid level (low incline) Movement Variations See Lunge Facing Tower on page 164 for movement variation photos. Raise and lower the glideboard in a controlled manner • Use caution during this exercise. Strength. Gluteal Group.Facing Forward Lunge Facing Forward Starting Position Stand behind the lower rail base. Hamstrings.stored behind tower • Pulley locator clamps . Hip Adductors Progression Equipment Settings • Folding platform . Move through a comfortable range of motion then press into the stationary foot to return to an upright position.N/A • Tower height . facing away from the tower. See body position template on pages 162-163 for variation details. • Forward hand reach • Overhead hand reach • Rotational hand reach • Hold Total Gym Plyo Ball or hand-weights ® Awareness Regression Optional Accessories • Slide Distance Regulator Progression Notes 166 Total Gym GRAVITY Foundation Course. Mobility and Awareness (SMA) Position Variations Vary foot positions to change exercise emphasis. knee and foot in good alignment with the knee positioned over the foot throughout the movement • Maintain an upright posture (unless adding hand reaches) • Maintain a slow tempo during the movement. Second Edition ® ® . Progression Mobility Regression Prime Movers Quadriceps. Space provided below to fill in your own regressions and progressions. Strength Regression Movement Description • Push the glideboard up the rails while performing a single leg squat with the stationary leg. Place the ball of one foot on the bottom edge of the glideboard. Beginners may need a chair or spotting when first performing movement.removed • Center pulley . • Keep the grounded hip.EXERCISE LIBRARY Body Position BASE STAND Lunge .

Second Edition 167 ® ® .TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Total Gym GRAVITYPersonalTraining ® ® Private. Semi-Private and Team Training Programming Total Gym GRAVITY Foundation Course.

balance and strength levels. • Challenging the client’s balance and proprioception will enhance the session and boost the fun level of the workout. clients are paying for a service. • Avoid over-training one particular muscle group by alternating muscle groups when necessary. • Keep it fun. To assist in the development of a pertinent and effective program for your client. types.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® GRAVITYPersonalTraining Notes ® Program Design Programming is what bridges the gap between exercise equipment and the personal fitness trainer’s (PFT) expertise. creativity and motivational talents. Give them firstclass treatment. Second Edition ® ® . Variables to keep in mind when designing a routine: • Minimize transitions to keep the client working. What are the indicators for progression? • How can the client reach fitness goals faster? Lifestyle choices such as climbing stairs instead of using the elevator can significantly improve results. Several sample training routines are listed below to get trainers started with individual programming. it can also be one of the most difficult. • Document every training session. The ease of transitions and the wide range of exercise selection and variations make the Total Gym incline bodyweight trainer ideal for team training. consider the following questions and responsibilities: • What are the client’s goals? • What are the client’s strengths? • What are the client’s weaknesses? • What are the client’s objectives? Are they measurable? • How much time is the client willing to dedicate? • Informing the client about the purpose of each exercise. • Informing the client about progression and how the human body adapts to the environment. sets). However. Total Gym® equipment allows for a unique platform on which the PFT can demonstrate his or her knowledge. These programs were designed to provide the trainer with goal-specific routines. Remember. repetitions. • Observing the client’s kinesthetic awareness. • Educating the client about the benefits of resistance training. • Ensure safe transitions by spotting when necessary. GRAVITYPersonalTraining® programming is an effective and rewarding system of training. 168 Total Gym GRAVITY Foundation Course. Private Training Considerations Exercise programming is one of the most important responsibilities given to a personal trainer. professional expertise. • Refer to the ACSM recommendations for training variables (frequency. • Select exercises that are specific to the client’s goals. volume.

• Educate your clients on the best exercise choices for them. • Give variations and options when coaching and cueing the exercises.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Notes Semi-Private and Team Training Considerations Exercise programming for multiple clients is both challenging and rewarding. • Empower your clients to take responsibility of their progress. To assist in the development of an efficient and effective program for your clients. In designing semi-private and team training programs you will need to find the balance between meeting the needs of the individuals in the group and keeping everyone inspired. consider the following: • Select exercises that are easily modified to meet a wide range of fitness levels. motivate and keep all clients engaged through your verbal and non verbal cueing. • Keep your eye on everyone but pay attention to individuals that need your assistance. Second Edition 169 ® ® . • Educate. Total Gym GRAVITY Foundation Course. • Create group goals. • Format your workouts to allow for individual coaching opportunities.

Deltoids Triceps. Pectoral Group. Functional-equilibrium refers to the body’s natural ability to maintain dynamic stability during movement. Tensor Fascia Latae. For example. jump and land on the balance beam.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Notes Sample Exercise Programming A. Quadriceps. Teres Major. For example. Gluteal Group. This is opposed to a standard Chest Press in that the posterior support is provided by a fixed platform (bench). the client is cued to maintain an upright posture throughout the movement pattern. Deltoids Quadriceps. Gluteal Group. Obliques Pectoral Group. Trapezius. Infraspinatus Abdominals. Second Edition ® ® . Trainers can progress many exercises simply by creating more instability. Programs designed to improve balance should aim to improve kinesthetic awareness and develop neuromuscular adaptations to maintain functionalequilibrium during movement. Gluteal Group Abdominals. Tensor Fascia Latae. Obliques Deltoids. Hamstrings Abdominal. Hamstrings Quadriceps. A female gymnast must have excellent kinesthetic awareness to move. a Kneeling Torso Rotation creates more instability than a Seated Torso Rotation. Gluteal Group. Triceps. Sample Balance Routine 1 2 3 4 Lunge Facing Tower Lunge Facing Forward Lunge Facing Lateral Kneeling Torso Rotation (L and R) Base Stand Base Stand Base Stand Kneeling Lateral Quadriceps. Brachioradialis. but can improve performance and confidence in sport and every day life. Brachialis. Kinesthetic awareness is the ability to recognize where all of a person’s body parts are in a three dimensional space. Hamstrings Gluteal Group. Hip Adductors. Balance training will not only assist in injury prevention. Teres Minor. when performing a Chest Press on a Total Gym® incline bodyweight trainer. Infraspinatus Abdominals. thus creating an unstable environment in which to train. Balance Balance is the wavering sixth component of physical fitness. Balance can be learned. Trapezius. This type of training improves muscle reflex activation in order to maintain stability throughout a movement. challenged and improved. The glideboard on Total Gym incline trainers can serve as an unstable platform during exercises. Rhomboids. Gluteal Group. Gluteal Group Deltoids. Hamstrings 5 Kneeling High Elbow Row Kneeling Backward 6 Inverted Tuck Kneeling Inverted 7 Single Leg Inverted Tuck Kneeling Inverted 8 Horizontal Shoulder Abduction Kneeling Lateral 9 Kneeling Torso Rotation with Angle Variations Kneeling Lateral Seated Forward Prone 10 Static Equilibrium Chest Press 11 Push-up 12 Bridge Squat Upright Supine 13 Skiing Squatting 14 Cool Down Routine 170 Total Gym GRAVITY Foundation Course. Biceps. Hamstrings Quadriceps.

Gastrocnemius Hamstrings. Teres Major. kinesthetic awareness and improved functional performance. Deltoids. Triceps Latissimus Dorsi. Trapezius. Teres Major Latissimus Dorsi. Brachialis. Teres Major. Brachioradialis Notes 3 Bridge Squat Upright Supine 4 Lat Pull Down Upright Supine 5 Arm Pullover Upright Supine 6 Pullover Crunch Upright Supine 7 Triceps Press Down Upright Supine 8 Chest Press Seated Forward 9 Seated Row Seated Backward 10 Unilateral Row Seated Backward 11 Seated Torso Rotation (L) 12 Seated Biceps Curl 13 Hip Abduction 14 Seated Torso Rotation (R) 15 Hamstring Curl 16 Bent Leg Incline Crunch Seated Lateral Seated Backward Seated Backward Seated Lateral Inverted Supine Inverted Supine 17 Pull-up Upright Prone 18 Cool Down Routine Total Gym GRAVITY Foundation Course. Obliques Biceps. Latissimus Dorsi. Trapezius.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® B. Brachialis. Strength and Endurance (Total Body) This sample routine is progressive. This program increases strength. Hamstrings Latissimus Dorsi. Obliques Hamstrings. Second Edition 171 ® ® . Gluteal Group. Triceps. and fun! The program consists of exercises that challenge all of the major muscle groups. Teres Major. Deltoids (Anterior) Latissimus Dorsi. time effective. Serratus. Obliques. Gluteal Group. endurance. Rhomboids. moves from large to small muscle groups and provides clients additional benefits such as balance. Rhomboids. Teres Major. Rhomboids. Brachialis. Abdominals. Gluteal Group. Obliques Latissimus Dorsi. Biceps. Hip Adductors. Biceps. Biceps. Hamstrings Quadriceps. The sequencing reduces transitions. Gluteus Maximus Abdominals. Brachioradialis Gluteus Minius. Brachioradialis Abdominal. Teres Major. Biceps. Brachioradialis Hamstrings. Trapezius. Brachioradialis. Hamstrings Quadriceps. Rhomboids. Triceps. flexibility and improves body composition regardless of a client’s fitness level. safe. Brachialis. Abdominals. 1 2 Bilateral Squat Unilateral Squat Upright Supine Upright Supine Quadriceps. Pectoral Group Triceps Pectoral Group. Pectoral Group. (Long head).

Second Edition ® ® . Teres Major. Pectoral Group Triceps Latissimus Dorsi. Trapezius. Cardio-resistance training is simply 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. Obliques. Rhomboids. Gluteal Group. Abdominals. Rhomboids. Abdominals (Obliques) Latissimus Dorsi. Triceps (Long head) 5 Toes Out Squat Upright Supine 6 Plyometric Skiing (2-3 minutes) Upright Supine 7 Seated Row Seated Backward 8 Biceps Curl Seated Backward 9 Reverse Fly Seated Backward 10 Seated Shoulder Extension Seated Backward 11 Cardio (3 minutes) 12 Pull-up Upright Prone 13 Hamstring Curl 14 Bent Leg Incline Crunch 15 Cardio (3 minutes) 16 Chest Press Seated Forward 17 Static Chest Press 18 Torso Rotation (L and R) Seated Forward Seated Lateral Inverted Supine Inverted Supine. Triceps 23 Cross Body Pullover Crunch Upright supine 24 Cool Down Routine 172 Total Gym GRAVITY Foundation Course. Hip Adductors. Hamstrings. Abdominals. Obliques Pectoral Group. Triceps. Biceps. Abdominals. Brachioradialis Biceps. Brachioradialis Hamstrings. Teres Major. Gastrocnemius Hamstrings. Latissimus Dorsi. Triceps. Rhomboids.e. treadmill. Deltoids (Anterior) Pectoral Group. 1 2 3 4 Bilateral Squat Unilateral Squat Bilateral Heel Raise Unilateral Heel Raise Upright Supine Upright Supine Upright Supine Upright Supine Quadriceps. Hamstrings Gastrocnemius Gastrocnemius Quadriceps. jump rope. Teres Major. Teres major. Biceps. Hamstrings Quadriceps. Brachioradialis Deltoids. Rhomboids. Trapezius. Trapezius. Gastrocnemius. Gluteal Group. Obliques. Triceps (Long head). results-driven programming designed to maximize the efficiency and enjoyment of the training session.. Brachialis.) The following sequence is a sample of dynamic. Teres Major. Infraspinatus 19 Horizontal Shoulder Seated Lateral Abduction (L and R) 20 Cardio (3 minutes) 21 Pullover Crunch Upright supine 22 Triceps Press Down Upright supine Latissimus Dorsi. Brachialis. The following is a sample cardio-resistance training circuit with space allotted to utilize other cardiovascular training equipment (i. Latissimus Dorsi. Teres Major. exercise bike etc. Hamstrings Quadriceps. Deltoid Abdominals (Obliques) Deltoids. Teres Minor. Infraspinatus Deltoids (Posterior).TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Notes C. Gluteal Group. Gluteal Group. Pectoral Group. Soleus. Deltoids. Cardio-Resistance with Optional Equipment Cardio-resistance training has become one of the most time efficient workout scenarios for small studios as well as large facilities. Pectoralis Major.

Considerations: Jane has been inactive for a year since she suffered from bilateral shoulder pain leading to “rotator cuff repair”. She purchased a Total Gym GTS and 10 sessions with you to help her improve her quality of life. She is planning to participate in an adventure vacation in 6 months that includes biking. Second Edition 173 ® ® . kayaking and moderate hiking.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® GRAVITYPersonalTraining Client Scenarios ® Notes Scenario 1: Personal Training 1:1 Jane Flonda Female 54 years old Goal: Has sought you out because she purchased a Total Gym® GTS for her home and wants you to design a program for her and teach her how to use the equipment properly. She has gained over 30 pounds and is feeling a sense of loss of control leading to depression. Discuss how you would progress the program after 1 month. get fit and reduce her symptoms. Exercise Program Session Duration: Exercise Level Repetitions Pulley Placement Total Gym GRAVITY Foundation Course. Create a program on the GTS® to enhance her fitness level.

Husband and Wife He is 65 and she is 32 years old Goal: They have committed to getting back in shape after years of stress on a political campaign. They were referred to you by another couple who praised the “couples GRAVITY® sessions” that you offer at your facility. Discuss how you would progress the program after 1 month. Second Edition ® ® . Establish a workout regimen that will address each of their goals at the same time. Considerations: Joe used to participate in bodybuilding 30 years ago and wants to obtain a lean and healthy look for his physique. Considerations: Jane is healthy with no injuries and wants to get back to her beauty pageant weight. He wants challenging workouts without the pain and would like to decrease his body fat from 25% to 15% as soon as possible. They purchased 10 semi-private sessions with you. which is 20 pounds lighter then her current weight. He tried going back the gym but found that his knees were bothering him during his activities. Exercise Program Session Duration: Exercise Level Repetitions Pulley Placement 174 Total Gym GRAVITY Foundation Course. They boast about your ability to multitask during the 45 minute workouts to ensure both parties get appropriate attention to their individual fitness goals.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Notes Scenario 2: Semi Private Joe and Jane Smith.

Discuss how you would progress the program after 1 month and keep the team training together. Toy (45). He wants to gear up for the snowboarding season. He is interested in re-establishing his physical capabilities. Considerations: Tesse enjoys extreme activities and physical challenges. Considerations: Toy’s favorite exercise is Cardio Pull. Considerations: Bara. She suffered from a fall a few years ago and has some residual neurological dysfunction in her right lower extremities. They want to ensure that this investment pays off so they have agreed to pose for before and after photos. Nikki are overworked but young. Bara Apple (28). Notes Exercise Program Session Duration: Exercise Level Repetitions Pulley Placement Total Gym GRAVITY Foundation Course. team-training. Casey Percy (24). She would like to improve the function of her lower extremities and improve overall fitness levels. The goal is to have everyone workout together with a qualified Total Gym Instructor. Nikki Decks (29) Owners and staff at a surfboard manufacturing and distribution company Goal: They have decided to begin a wellness program at their company and have committed to participate in a 30 minute. fun and gets results for the various participants in the team training workout.TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Scenario 3: Team Training Jom. Bonnet. Second Edition 175 ® ® . Considerations: Jom’s favorite exercises are the Scrunch variations. Establish a 30 minute exercise regimen that is safe. May Steds (32). 3 days a week for 6 months using 4 Total Gym® incline bodyweight trainers they purchased for their facility. Casey. May. fit and ready for a good workout. Bonnet Bee (26). He is motivated by high intensity workouts. He was an avid athlete until he was consumed with office work and travel. He has some mild joint pain associated with age and past sports injuries techniques. Toy and Tesse Campachellarisso and Staff Jom (50). Tesse (27).

TOTAL GYM GRAVITY PERSONAL TRAINING ® ® Notes 176 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

TOTAL GYM GRAVITY GROUP ® ® Total Gym GRAVITYGroup ® ® Total Gym GRAVITY Foundation Course. Second Edition 177 ® ® .

effective full-body workouts. the classes allow for enhanced muscle development. increased joint range of motion and improved stability. This organization allows for quick transitions between exercises. Check out TotalGym. GRAVITYGroup is a series of high-intensity muscular endurance exercises that are designed to provide time-efficient. The classes focus on muscle isolation and integration and challenging muscular strength and endurance while including unique core and stretching exercises. careful consideration was given to the selection and sequencing of the muscles to maximize performance for efficiency and recovery. 178 Total Gym GRAVITY Foundation Course. The use of bodyweight as the resistive factor against gravity produces an individualized workout environment that one can progressively increase in intensity as strength and performance improves. These time-efficient full-body workouts include unique core and stretching exercises. core integration and increased joint range of motion. full-body workouts including unique core and stretching exercises. with Total Gym equipment. While there have been countless “body-sculpt” classes and formats created to meet the needs of all members. Strength training equipment for group fitness has come and gone since group exercise classes were introduced in the 1980s. Second Edition ® ® . The wide variety of exercises and the freedom of a dynamic pulley system allow for enhanced muscle development. Individuals are encouraged to change incline height to best suit their physical capabilities at any time during the program. • Minimizing transitions – The selection and sequencing of exercises allows for maximum time on the Total Gym incline bodyweight trainer and minimum time spent modifying body position and incline height (resistance). with a specific focus on challenging muscular strength and endurance. Optimal placement can be selected for each exercise to ensure an efficient workout. • Muscle sequencing – Due to the high intensity anaerobic nature of the GRAVITYGroup Strength workouts.com/GRAVITY to get class and exercise ideas from all over the world. • Pulley placement – The pulley system allows for a variety of force angles that can be modified by changing the pulley placement. The Strength Series® allows for semi-private and large group strength and endurance classes that are designed for time-efficient. these efforts still fall short of the ability to truly customize a workout for each individual in a group setting while hitting all body parts in a balanced manner with proper overload progression capabilities. A single piece of equipment that could provide a full-body workout without compromising correct technique had been elusive until now. The classes are designed with a wide variety of goals in mind and there are thousands of variations to keep workouts fresh and exciting. which focus on a variety of muscle groups. The Design of Total Gym GRAVITYGroup Strength Series The GRAVITYGroup philosophy is to provide a series of high-intensity muscular endurance workouts that are scientifically sound and effective. Total Gym GRAVITYGroup programming offers the ability to provide group strength training with many of the same benefits one receives from spending hours in the weight room.TOTAL GYM GRAVITY GROUP ® ® Total Gym GRAVITYGroup Training ® ® Notes What is Total Gym GRAVITYGroup? GRAVITYGroup is an amazing way to deliver a sound workout to a large group of individuals with a wide variety of goals. yet effective. Consider the following: • Maximizing body positioning – Workouts are developed around the eleven body positions on the incline bodyweight trainer glideboard. core integration. customized programming can be achieved with proven results. By offering a variety of exercises and the freedom of a dynamic pulley system. Fortunately.

TOTAL GYM GRAVITY GROUP ® ® Exercise Variations and Terminology • Bilateral – Moving both limbs simultaneously. • Choose words that are easy to understand and establish a mental picture of the movement. Refer to the Total Gym® incline training exercise templates.” “great. For example. • Explain a specific movement pattern several ways to ensure understanding. • Pulse – Repeated. • Line of pull – Represents the direction in which a resistive force is being applied. • Static equilibrium – Both arms move simultaneously in opposite directions while maintaining cable resistance without movement of the glideboard. Equipment Set-up 2. face participants when cueing. how. Client Positioning 3. say. • Ask questions for motivation and clarity such as “Could you do eight more?” or “Would your training benefit by lowering the incline?” • Communicate proper technique with descriptive phrases that emphasize the essence of the exercise. chest high. If no public address system is in use. Movement with Variations The 3-step process will create fluidity and increase the efficiency of your training. such as announcing the number of repetitions or what exercise is coming up next. “Bring hands forward and together. • Test yourself and your instructors by recording a class and critiquing the communication skills.” • Choose positive. as if you are hugging a tree.” etc. when and why to describe a movement. Total Gym GRAVITY Foundation Course. Variation in voice tone and volume will produce more attention and maintain motivation. where. when you are describing the Chest Fly. Focus on words that indicate what. These cueing techniques are designed to ensure class comprehension and motivation. will allow the participant to focus on the task at hand and be ready for the next movement. uplifting words and phrases. The cueing required for the GRAVITYGroup® Strength class is unique. Below are some tips on how to maximize class participation with effective cueing: Verbal Cueing All cueing provided to your participants through your verbal communication. Notes Instructional Guidelines 3-Step Approach to Cueing 1. Sound travels in a straight line. • Project your voice clearly. • Cueing ahead. The group exercise environment has always required skillful cueing for its success. Include only the most important cues. small one-count movements. • Unilateral – Moving a single limb. • Static hold – Maintain an isometric contraction at a specific point in the movement. Second Edition 179 ® ® . Avoid repetitive words or phrases like “good job.

This will also allow the instructor to move around the room and correct or compliment various techniques.. selecting from a wide variety of styles and eras........... Use 2 beats per direction of movement Double Time/Pulses.... Use 8 beats per direction of movement Half Time....... • Recognize the variety of levels in class and respect all participants in your group.... Try to place them in areas easily viewed by newer participants... gesture and visual techniques... Use 4 beats per direction of movement Single Time.. • Ensure good visibility throughout the class setting. • Only use finger tips or the heel of the hand.... Feel free to move around the class and demonstrate from a standing position. 180 Total Gym GRAVITY Foundation Course. precise motion.. Music from 125–128 BPM is ideal........... It is important to remember that the tempo beats per minute (BPM) is only a guide.. • Know and follow your individual facility rules and regulations. The recommended tempo is 125–128 BPM. In the exercise templates you will see the following tempo descriptions: Full Time... • Be comfortable demonstrating exercise technique on and off of the Total Gym® incline bodyweight trainer...... Hands-On Correctional Technique The following guidelines must be followed before hands-on correction can be utilized: • Away ask for permission first before using hands-on corrections............ • Select a tempo that ensures each movement can be performed through a full active range of motion and executed with control. do not touch...... Music Music in GRAVITYGroup Strength classes provides motivation and speed of movement (tempo)...... Beats out. • For optimum results... • When in doubt.. Second Edition ® ® .. • The first set of a new movement pattern should be performed at a slow tempo to ensure easy learning of the movement pattern. • Precise demonstration of each exercise can ensure proper and safe execution............. • Demonstrate each exercise several times prior to and throughout the workout.. Participants should move at a comfortable pace........... never sacrificing form or technique for speed of movement. Choose music that will motivate your students. Re-explain or demonstrate again.. Use 1 beat per direction of movement Beats in....... Use various beats per direction of movement Tempo • Start at the top of the musical phrase so that class can begin together...... • Keep control of the whole group while addressing their needs in a supportive way.... • Perform the first demonstration of a movement slowly with clear... try to encourage regular participants to help as role models in class... • Be sensitive to body language to determine if a person is uncomfortable with hands-on corrections...TOTAL GYM GRAVITY GROUP ® ® Notes Non-Verbal Cueing All cueing given to your participants through the use of non-verbal communication such as demonstration............ Coaching When teaching GRAVITYGroup® move from instructing to coaching..

. Straight Formation or Curved Share with Instructor Share with Instructor Total Gym GRAVITY Foundation Course. i.e. i. you may wish to move between the front and back of the room..e. you will not be visible to all participants due to their positioning on the Total Gym incline bodyweight trainers.TOTAL GYM GRAVITY GROUP ® ® Preparing for Total Gym GRAVITYGroup Strength Class ® ® Notes Class Format Be aware that at times during the workout. Torso Rotation and Single Arm Chest Fly.. Here are some positioning recommendations: • Exercises requiring the instructor to face the base should be done at the front of the room. To maximize visibility of the instructor.e. Arm Pullover and Chest Press. • Exercises requiring the instructor to be positioned laterally on the Total Gym incline bodyweight trainers should be demonstrated prior to participation or the instructor should stand and be mobile. i. Row and Biceps Curl. • Exercises requiring the instructor to face the tower should be done in the back of the room. Wide Rear Fly. Second Edition 181 ® ® .

demonstrate how to change the incline levels on Total Gym incline training models. Introduce Students to Total Gym® Incline Training Name and describe the main components of the Total Gym incline bodyweight trainers. demonstrate how to adjust the placement of the pulley on the LAT bars. • Review safety. • LAT bars: Demonstrate how the LAT bars are not only used as part of the adjustable pulley system. Have them adjust to the position in preparation for class. but can be lowered for pull-ups. • Remind participants that the class is not a competition and that listening to one’s own body is essential to training intelligently. • Pulley placement: For all new participants. • Pulley locator clamps at mid inside position. Then allow each participant to do so. Adjusting Total Gym Incline Bodyweight Trainers • Incline level (tower): First. Second Edition ® ® . • Folding foot holder: Demonstrate how the foot holder moves into position while in use. Have them adjust to a mid to high level in preparation for class. 182 Total Gym GRAVITY Foundation Course. Total Gym Incline Bodyweight Set Up Prior to beginning class. • Assure participants that they can change incline levels at any time throughout the workout to meet individual intensity demands. • Ask if there are any medical issues of which you need to be aware. • LAT bars in vertical position. • Center pulley detached from the glideboard. • Folding foot holder in down position. set up equipment for ease of transitions. • Squat stand set at level according to individual biomechanics.TOTAL GYM GRAVITY GROUP ® ® Notes Introduction • Introduce yourself. • Tower height at mid to high level. • Ask if there is anyone new to the class. • Telescoping squat stand: Gauge squat stand height by ensuring patella does not cross anterior to the toes when in a 90° squat position.

• Hair should be tied back. Watch for movement compensation and adjust equipment. form and tempo. • Always place feet outside the rails when getting up from the Total Gym incline training equipment. • Incline guidelines given are based on an individual’s ability to execute the exercise with control and correct form. • Educate your participants on how the core is involved during the exercises and how body awareness and core stability is critical when working on the Total Gym incline bodyweight trainers. Second Edition 183 ® ® . • Anchor your hands down on the glideboard and/or place the feet on the floor. Total Gym GRAVITY Foundation Course. • Advise class participants to wear appropriate footwear and workout attire for the class. body position or range of motion of the exercise. Ask if any one has previous injuries that may limit range of motion or performance of any exercise. Introduction to your Class • During the GRAVITYGroup Strength workout give participants permission to modify incline level (intensity) to maintain correct movement. • Inform them that loose clothing can get caught in the moving parts. • Perform all movements in control during both concentric and eccentric contractions. • Remind your participants to stay within the normal pain-free range of joint and muscular movement during each exercise. exercise.TOTAL GYM GRAVITY GROUP ® ® Total Gym GRAVITYGroup Safety ® ® Notes Before Class • Ensure that all equipment is in good working condition and set up for the workout. • Control the movement of the glideboard when getting on and off of the glideboard.

Low Range = lower third of tower Mid Range = middle third of tower High Range = top third of tower LAT Bar Pulley Placement refers to PowerTower® and GTS® models only. This is an opportunity for instructors to educate. Transitions refer to a change of body position and/or equipment adjustments. Raise or lower the level so that completion of the exercise is with good form and desired exertion. teach clients how to adjust their own equipment and give a break in the workout. Second Edition ® ® . Start in Upright Supine without the Cables Upright Supine without Cables Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Squat Bilateral Squat Bilateral Squat Bilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Toe Out Squat Toe Out Squat Toe Out Squat Reps Tempo Counts 4 8 8 2 8 8 2 8 8 2 8 8 Full Time Half Time Single Time Full Time Half Time Single Time Full Time Half Time Single Time Full Time Half Time Single Time 64 64 32 32 64 32 32 64 32 32 64 32 Transition to Upright Supine with Cables 184 Total Gym GRAVITY Foundation Course. level suggestions are based on certain average fitness norms for each exercise.TOTAL GYM GRAVITY GROUP ® ® Notes Workout .Strength Fundamentals Since each Total Gym® incline bodyweight trainer may vary in number of resistance levels offered. Each individual’s specific fitness level should be considered when selecting a level.

TOTAL GYM GRAVITY GROUP ® ® Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Lat Pull Down Transition to Arm Pullover Arm Pullover Arm Pullover Arm Pullover with Crunch Arm Pullover with Crunch. draw the legs toward the chest and the chest toward the legs Transition to Triceps Press Triceps Press Triceps Press Alternating Triceps Press Alternating Triceps Press Transition to Seated Forward Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Chest Press Unilateral Chest Press Chest Stretch Transition to Seated Backward Reps Tempo Counts 8 12 1 Half Time Single Time Hold 64 48 32 2 4 8 16 Full Time Half Time Single Time Static Equilibrium 32 32 32 64 2 4 8 8 16 16 8 Full Time Half Time Half Time Half Time Hold. legs up hold then Crunch Arm Pullover with Crunch. Second Edition 185 ® ® . leg coming up Arm Pullover with Crunch. draw the legs toward the chest Arm Pullover with Crunch. Double Time. Hold Double Time 32 32 64 64 32 32 16 Reps Tempo Counts 8 Half Time 64 Notes Total Gym GRAVITY Foundation Course. Double Time. Hold Hold.

other side Seated Lateral.TOTAL GYM GRAVITY GROUP ® ® Notes Workout . Second Edition ® ® .Strength Fundamentals (continued) Seated Backward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Seated Row Transition to Unilateral Seated Row One Arm Row 12 Single Time 48 Reps Tempo Counts 8 Half Time 64 Transition to Unilateral Seated Row 2nd side One Arm Row Transition to Biceps Curl Biceps Curl Unilateral Biceps Curl Unilateral Biceps Curl Transition to Seated Lateral Seated Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Torso Rotation Torso Rotation Reps Tempo Counts 8 16 Half Time Single Time 64 64 4 8 16 Half Time Single Time Static Equilibrium 32 32 32 12 Single Time 48 Transition to Seated Lateral. other side Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Torso Rotation Torso Rotation Transition to Inverted Supine Reps Tempo Counts 8 16 Half Time Single Time 64 64 186 Total Gym GRAVITY Foundation Course.

stay at the top Pull-up 4 8 1 8 Half Time Single Time Hold Single Time 32 32 16 32 Transition to Stretching Upright Supine without Cables Cool Down Knee to Chest Hamstring Stretch Piriformis (outside of hip) Stretch Shoulder Stretch Chest Stretch Total Gym GRAVITY Foundation Course.TOTAL GYM GRAVITY GROUP ® ® Inverted Supine Level: Low to Mid Range LAT Bar Pulley Placement: n/a Exercise Abdominal Crunch Abdominal Crunch Abdominal Crunch Abdominal Crunch with Rotation Abdominal Crunch with Rotation Transition to Hamstring Curl Hamstring Curl Hamstring Curl Transition to Prone Upright Prone Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Pull-up Pull-up Pull-up Reps Tempo Counts 2 4 8 Full Time Half Time Single Time 32 32 32 2 8 Full Time Half Time 32 64 Reps Tempo Counts 8 8 1 8 16 Half Time Single Time Hold Half Time Single Time 64 32 32 64 32 Notes 2nd set Pull-up Pull-up Pull-up . Second Edition 187 ® ® .

LAT bars and pulley system. folding foot holder. Second Edition ® ® . • Straddle the glideboard and sit at the bottom edge. Total Gym Incline Bodyweight Trainer Set Up • Tower Height – mid to high • Pulley – mid inside position • Squat stand set at level according to individual biomechanics • Glideboard disengaged • LAT bars in vertical position • Folding foot holder in down position Instructor Cues • Adjust tower height to an appropriate resistance. • Disengage pulley system.TOTAL GYM GRAVITY GROUP ® ® Notes Total Gym GRAVITYGroup Strength Fundamentals Introduction ® ® ™ Total Time: 5 minutes Introduction to Total Gym Incline Training • Tower • Glideboard • Rails • Dynamic Arm Pulley System • LAT bars • Telescoping squat stand • Folding foot holder Adjusting Total Gym Incline Bodyweight Trainer Components Overview of Body Positions Safety Aspects • Select the correct resistance level • Check workout attire/hair • Maintain control of glideboard • Move in pain-free range of motion • Ensure correct body alignment Instruct participants how to adjust the telescoping squat stand. Briefly review the basic positioning on the glideboard. Have participant set up equipment for the first exercise. • Lie back on the glideboard. • Ensure foot holder is in the down position. Tempo • 128 beats per minute (BPM) 188 Total Gym GRAVITY Foundation Course. • Height of squat stand should be determined by femur length of participant. • Place both feet on the squat stand shoulder-width apart. making sure head is fully supported.

Strength Plus Since each Total Gym® incline bodyweight trainer may vary in number of resistance levels offered. teach clients how to adjust their own equipment and give a break in the workout. Each individual’s specific fitness level should be considered when selecting a level. Raise or lower the level so that completion of the exercise is with good form and desired exertion. Transitions refer to a change of body position and/or equipment adjustments. Press Up Half Time Single Time 32 32 32 32 Reps Tempo Counts 2 4 8 2 4 8 2 4 8 1 16 16 Full Time Half Time Single Time Full Time Half Time Single Time Full Time Half Time Single Time Down and Hold Single Time Single Time 32 32 32 32 32 32 32 32 32 8 64 64 Notes Side Lying Squat 2 Side Lying Squat 8 32 Transition to Upright Side Lying. Low Range = lower third of tower Mid Range = middle third of tower High Range = top third of tower LAT Bar Pulley Placement refers to PowerTower® and GTS® models only.TOTAL GYM GRAVITY GROUP ® ® Workout . level suggestions are based on certain average fitness norms for each exercise. Start in Upright Supine without the Cables Upright Supine without Cables Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Squat Bilateral Squat Bilateral Squat Bilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Squat Unilateral Set Up Bilateral Plyometric Squat Bilateral Plyometric Squat Alternating Unilateral Plyometric Squat Transition to Upright Side Lying Side Lying Squat Side Lying Squat Side Lying Squat 2 4 8 Full Time Half Time Single Time Down Half Time Two Pulses. This is an opportunity for instructors to educate. other side Total Gym GRAVITY Foundation Course. Second Edition 189 ® ® .

Legs Up Arm Pullover with Crunch. Fast 16 190 Total Gym GRAVITY Foundation Course. Press Up Half Time Single Time 32 32 32 32 Side Lying Squat 2 Side Lying Squat 8 32 Transition to Upright Supine without the Cables Toe Out Squat in Bridge Toe Out Squat in Bridge Toe Out Squat in Bridge 2 4 8 Full Time Half Time Single Time 32 32 32 Transition to Upright Supine with Cables Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Lat Pull Down Lat Pull Down Lat Pull Down Arm Pullover Arm Pullover Arm Pullover with Crunch Arm Pullover with Crunch Arm Pullover with Crunch. Legs Up Arm Pullover with Crunch.Strength Plus (continued) Side Lying Squat Side Lying Squat Side Lying Squat 2 4 8 Full Time Half Time Single Time Down Half Time Two Pulses. Single Time 16 Static Equilibrium. Leg Variations arm and legs extended Transition to Triceps Press Triceps Press Alternating Triceps Press Alternating Triceps Press Alternating Triceps Press Transition to Seated Forward 4 8 8 n/a Half Time Single Time 32 32 Reps Tempo Counts 2 4 8 2 4 4 12 4 8 1 1 Full Time Half Time Single Time Full Time Half Time Half Time Hold and Pulse Hold Pulse Hold and Pulse Full Time 32 32 32 32 32 32 32 32 16 16 16 Static Equilibrium. Leg Variations Arm Pullover with Crunch.TOTAL GYM GRAVITY GROUP ® ® Notes Workout . Second Edition ® ® .

rotate. center. out. out. high Chest Press Reps Tempo Counts 4 8 16 n/a Half Time Half Time Single Time Static Equilibrium 32 64 64 32 Notes Transition to Seated/Kneeling Lateral Seated/Kneeling Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Torso Rotation Torso Rotation with Variations in. Second Edition 191 ® ® .TOTAL GYM GRAVITY GROUP ® ® Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Chest Press Chest Press with variations . out. center Chest Fly Biceps Curl Transition to Seated Backward Reps Tempo Counts 8 2 4 8 8 Half Time Half Time Single Time Half Time Half Time 64 32 32 64 64 Total Gym GRAVITY Foundation Course. other side Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Torso Rotation Torso Rotation with Variations in. rotate. rotate. other side Seated/Kneeling Lateral. center Chest Fly Biceps Curl Reps Tempo Counts 8 2 4 8 8 Half Time Half Time Single Time Half Time Half Time 64 32 32 64 64 Transition to Seated Lateral. rotate. low. center Torso Rotation with Variations in. center Torso Rotation with Variations in. out. center. low. center. high Unilateral Chest Press with variations .center.

Fast Full Time Half Time Single Time 32 32 16 16 32 32 32 8 Half Time 64 192 Total Gym GRAVITY Foundation Course.Strength Plus (continued) Seated Backward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Seated Row Transition to Unilateral Seated Row Unilateral Seated Row Unilateral Seated Row Transition to Unilateral Seated Row Unilateral Seated Row Unilateral Seated Row 4 8 Half Time Single Time 32 32 4 8 Half Time Single Time 32 32 Reps Tempo Counts 4 Half Time 32 Transition to Bilateral High Elbow Row Backward High Elbow Row Transition the Pulleys to low-inside Biceps Curl Alternating Biceps Curl Biceps Curl Biceps Curl Hip Abduction Hip Abduction Hip Abduction Transition to Inverted Supine Inverted Supine Level: Low to Mid Range LAT Bar Pulley Placement: n/a Exercise Crunch Crunch with Rotation Crunch Crunch Hamstring Curl Hamstring Curl Hamstring Curl Transition to Prone Reps Tempo Counts 8 8 8 1 4 2 8 Half Time Half Time Single Time Hold 14 Half Time Up 4.Down 4 Single Time 64 64 32 16 32 16 32 4 8 8 n/a 2 4 8 Half Time Single Time Static Equilibrium Static Equilibrium. Second Edition ® ® .TOTAL GYM GRAVITY GROUP ® ® Notes Workout . Pulse 3.

TOTAL GYM GRAVITY GROUP ® ® Upright Prone Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Pull-up Reps Tempo Counts 8 Half Time Up. Second Edition 193 ® ® . Go Down Pulse the Bottom Half Single Time 64 64 Notes Pull-up n/a Pull-up 8 32 Transition to Stretching Upright Supine Cool Down and Stretches Hamstring Low Back and Glutes Medius Piriformis Shoulder Triceps Biceps and Chest Upper Back Chest Total Gym GRAVITY Foundation Course. Pulse the Top Half.

Briefly review the basic positioning on the glideboard.TOTAL GYM GRAVITY GROUP ® ® Notes Total Gym GRAVITYGroup Strength Series Strength Plus Introduction ® ® ™ Total Time: 5 minutes Introduction to Total Gym Incline Training • Tower • Glideboard • Rails • Dynamic Arm Pulley System • LAT bars • Telescoping squat stand • Folding foot holder Adjusting Total Gym Incline Bodyweight Trainer Components Overview of Body Positions Safety Aspects • Select the correct resistance level • Check workout attire/hair • Maintain control of glideboard • Move in pain free range of motion • Ensure correct body alignment Instruct participants how to adjust the telescoping squat stand. • Ensure foot holder is in the down position. • Lie back on the glideboard. folding foot holder. LAT bars and pulley system. making sure head is fully supported. Second Edition ® ® . • Disengage pulley system. • Place both feet on the squat stand shoulder-width apart. Tempo • 128 beats per minute (BPM) 194 Total Gym GRAVITY Foundation Course. Total Gym Incline Bodyweight Trainer Set Up • Tower height – mid to high • Pulley – mid inside position • Squat stand set at level according to individual biomechanics • Glideboard disengaged • LAT bars in vertical position • Folding foot holder in down position Instructor Cues • Adjust tower height to an appropriate resistance. • Straddle the glideboard and sit at the bottom edge. • Height of squat stand should be determined by femur length of participant. Have participant set up equipment for the first exercise.

Sit at the bottom of the glideboard with legs placed on the squat stand. Second Edition 195 ® ® . 2. slowly back out of the stretch until only a mild stretch along the hip and gluteal section is felt. Hamstring Stretch – Lie back on the glideboard. Reach forward with arms extended. 3. Total Gym GRAVITY Foundation Course. Slowly allow the glideboard to slide down the rails until there is a stretch along the outside of the gluteal muscles. Piriformis Stretch – Cross the ankle of one leg over the knee of the opposite leg. Lower Back Stretch – Sit up with both feet on the squat stand and flex forward at the hips and lower back. hold this position and then straighten the knee actively. Side-Lying Quadriceps Stretch – Assume a side-lying position. shoulder-width apart. If there is any gluteal pain. Keep one leg supporting weight with slight knee flexion. Pull the top leg back by holding just below the ankle. Tower Height: Mid to high Pulley: Detached Instructor Cues: • Slow and controlled • Passive and active range of motion achieved • Breathe through stretches Tempo: Slow and controlled Repetitions: One each side Notes Stretching Series 1. 4. Repeat for both legs. Bring the opposite leg with knee bent toward the body. Think of the stretch as making the shape of a “4” with the legs.TOTAL GYM GRAVITY GROUP ® ® Cool Down Routine Starting Position: Seated Forward.

6. Reach and grab LAT bars. extending through the fingertips. 9. 7. 10. With shoulders pulled down away from the ears. 8. Upper Back Stretch – Reach forward with arms. Gluteal Stretch – Lie back on the glideboard with one foot supported on the squat stand. Second Edition ® ® . Remove legs from squat stand. with flexion at the elbow. allowing heels to be free of support. Allow one arm to drop behind the head and down the back. Allow glideboard to lower as you move feet into a dorsiflexed position. Seated Deltoids Stretch – Cross one arm over and in front of the chest. pull the arm in front of the chest toward the torso using the other arm. Pull the opposite knee toward the chest while the lumbar spine maintains contact with the glideboard. Hang freely.TOTAL GYM GRAVITY GROUP ® ® Notes 5. allowing the scapulae to abduct and protract. Hanging Stretch – Lie back on glideboard. Seated Triceps Stretch – Bring the arms overhead. Calf Stretch – Place toes at the bottom of the squat stand. 196 Total Gym GRAVITY Foundation Course.

CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Creating a Profitable GRAVITY Business Model ® Total Gym GRAVITY Foundation Course. Second Edition 197 ® ® .

semi-private and GRAVITYTeam training. Using these marketing tools regularly helps ensure that GRAVITY is a success for both the trainer and the facility. 198 Total Gym GRAVITY Foundation Course. advertisements and posters for trainers and facilities to promote GRAVITY classes. By integrating the four business components that comprise the GRAVITYSystem. Thirty years later. results-oriented and profitable. At the core of the GRAVITYSystem® is the ability for an individual trainer or facility to drive revenue and profits by leveraging the versatility of Total Gym equipment. along with online extras to certified GRAVITY trainers. functionality. Marketing Support – GRAVITY® Marketing Support is the foundation to introducing. measurable. From its inception in the 1980’s. With face-toface and DVD supported quarterly training available for all programs. From post-rehab to athletic strength training. semi-private and team training sessions. personal training was synonymous with celebrity culture. trainers and facilities can increase their income opportunities while providing more cost-effective training opportunities for members. 3. It includes flyers. • A variety of programs that can be created and developed according to a PFTs professional expertise and knowledge. as well as isolated joint articulations for clients of all ages and fitness levels. • A business model that is specific. The Business of Personal Training Personal training is a business that initially grew organically within the fitness industry. Total Gym pioneered the equipment-based team-training model with the GRAVITYSystem. evolve and grow a business in personal training through creative private. Total Gym incline bodyweight training and GRAVITY programming combined to provide a trainer. Total Gym incline training offers versatility. new workout routines and programming ideas. synergistic. • A trainer-centric equipment training experience that cannot be replicated . Personal trainers are seen as credible health advocates who play a vital role in assisting and directing millions of people achieve their fitness goals every day. Product – Total Gym incline bodyweight training is the equipment platform on which all of the other business components are based. facility and client. 4.CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Creating a Profitable Business Model Notes What is Total Gym GRAVITYPersonalTraining ? ® ® GRAVITYPersonalTraining is a compilation of over 100 gravity-based exercises utilizing bodyweight and Total Gym incline bodyweight training to improve the effectiveness and efficiency of private. GRAVITY training sessions and the GRAVITYSystem. Total Gym provides quality ongoing education for all GRAVITY instructors via TotalGym. free-flowing movement patterns. Total Gym stands alone in the incline plane resistance equipment category and every trainer in a facility can harness the versatility of Total Gym products.com/ GRAVITY. Programming – Trainers and facilities can utilize programming options to expand training opportunities. Total Gym supplies consistent updates. with personal training a standard industrybased qualification. Instructor Education and Training – Completing the GRAVITYFoundation Course is just the beginning of a training career with Total Gym.com/GRAVITY. 2. personal training has become a widely accepted training method available to the masses. and multi-planar and dynamic training opportunities on a portable piece of equipment. press releases. • One unique piece of equipment that accommodates functional. Second Edition ® ® . promoting and supporting the GRAVITYSystem and is available to trainers and facilities. or with the assistance of TotalGym. The GRAVITYSystem has four main components: 1. GRAVITYPersonalTraining® offers PFTs the opportunity to build. from movie stars to pop stars a Personal Fitness Trainer (PFT) was the accessory that every famous person had to have.

CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Total Gym GRAVITYPersonal Training: Private Long established as the ‘standard’ for personal fitness trainers (PFT). Upon completion of the program. the goal is to build on individual personal training sessions and offer creative programs based on the above criteria to grow your business. improved mobility/ joint functionality. PFTs utilizing Total Gym can offer a variety of session options and training price points based upon the GRAVITY programs. personalized and highly specific training tailored to a client’s unique needs. Rather than being bound to a single ‘training rate’ per hour. hypertrophy. or for a specific training goal such as a marathon or preparation for a favorite seasonal activity like skiing. Most clients seek a PFT to provide them with the motivation. Private personal training can be sold in a wide variety of ways from single session to multiple session packages. Whatever the reason. • Length of the program or number of sessions per week. the Total Gym GRAVITY Foundation Course. • Time of Day – dependent on whether the session is offered at a peak or non peak time. guidance and advice. clients will experience a varied and specific program tailored to their individual needs. Total Gym incline bodyweight training can be the foundation for creating a successful personal training business for both in-facility PFTs and facilities. By definition.. Private personal training sessions on Total Gym® incline bodyweight trainers provide personal trainers the opportunity to create time-efficient and physiologically effective training programs all on one piece of equipment. region and country. There is a start and end date to the program and clients are closely managed and monitored throughout the length of the program with the specific goal or outcome in mind. • Type of Program – results oriented programs such as weight loss.00 50. Notes GRAVITYPersonal Training: Private Sample One session 4 session package 10 session package Price per session 60. Second Edition 199 ® ® . one on one private training is the primary model of education in the fitness industry. clients seek out personal training because PFTs provide a service that a client cannot replicate on their own. In this way clients become fully engaged and committed to the program and are highly motivated to achieve their program goals. the versatility of Total Gym incline training can be harnessed to provide a biomechanically safe training experience. careful monitoring. location. • Length of time per session. or for their specialized knowledge to help them achieve their training goals. a PFT is someone who provides individual.00 Working with GRAVITY programming. Typically personal training sessions can be purchased for a one time session fee or a reduced cost for multiple sessions. The price will vary based on the industry standard in your facility. particular physiological needs.00 Length of session 60 minutes 60 minutes 60 minutes Package price n/a 200. With a wide range of exercise options. The reasons for engaging a PFT are varied: lack of motivation. etc. Trainers can be assured that regardless of a client’s ability. Below are examples of the types of GRAVITYPersonal Training: Private programs that can be created utilizing Total Gym equipment. The GRAVITYPersonal Training program design and price is dependant on: • Trainer Expertise: the specific skill set and knowledge required to create and monitor the program.00 450. These program samples are based upon specific deliverables.00 45. This assurance directly impacts a trainer’s ability to generate more revenue from Total Gym GRAVITY programming.

For example. The goal of the semi-private training model is to generate more income than the highest rate for a private session. Clients per Session 1 2 3 Length of Session 60 minutes 60 minutes 60 minutes Cost per Session $60 $45 $35 Total per Session $60 $90 $105 This model demonstrates how moving to semi private training is more affordable for clients while providing a higher ROI (return on investment) for the PFT. social interaction and partner motivation. GRAVITYPersonalTraining: Semi Private Total Gym GRAVITY programming provides PFTs a unique and manageable system for semi-private training. it will increase income per session and create a dynamic training environment. 60 min. 45 mins.200 $1.200 $1. the sample below shows discounted semi-private sessions.800 GRAVITY Programs* Total Body Conditioning Mobility Training Muscular Hypertrophy Functional Training Weight Loss 2 2 2 2 2 $50 $75 $75 $100 $100 $500 $1. GRAVITYPersonalTraining®: Private Program Sample GRAVITY® Programs* Total Body Conditioning Mobility Training Muscular Hypertrophy Functional Training Weight Loss Price for Program $300 $720 $1080 $1440 $2160 Price per Session $30 $45 $45 $60 $60 Length of Program 10 weeks 8 weeks 8 weeks 12 weeks 12 weeks Length of Session 30 mins. Second Edition ® ® .400 $3. 60 mins. 45 mins. GRAVITY Semi Private Program Sample Attendees per Session Price per Session Total Revenue per Program With the addition of another attendee per session.600 10 weeks 8 weeks 8 weeks 12 weeks 12 weeks *Note: Suggested GRAVITY Programs are not products of Total Gym. The client benefits from a more affordable option for personal training. Sessions per Week 1 2 3 2 3 *Note: Suggested GRAVITY Programs are not products of Total Gym. 200 Total Gym GRAVITY Foundation Course. The sessions can be done based on the client’s specific goals or set up in a GRAVITY program as shown in the samples for private personal training. the client may have completed a “12-Week Weight Loss” program and now will move to a “Total Body Conditioning” program. they are created by knowledgeable GRAVITY PFTs using their knowledge of personal training and the Total Gym products. For the trainer. Price for Program $250 $600 $900 $1. Session(s) per week 1 2 3 2 3 Length of Program Length of Session 30 min. 45 min. 45 min. they are created by knowledgeable GRAVITY PFTs using their knowledge of personal training and the Total Gym products.CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Notes client and trainer would collaborate in identifying the next step.800 $2. 60 min. 60 mins.

Clients participating in GRAVITYTeam training benefit from personal attention on equipment dedicated solely for them. GRAVITYTeam Training also becomes a practical alternative for clients who may: • Want to sample private training as it is generally more affordable. some trainers are busy early morning. Depending on the location of the facility. Total Gym GRAVITY Foundation Course. private training has advantages and disadvantages.600 $9. while enjoying the dynamic atmosphere of a team environment. lunchtime and early evening. The programming options are endless. • Like to train with individuals who have the same goals. weekly 2 x 45 min. • Would like to train more frequently with a qualified trainer.980 $25 $40 $40 $55 $55 $1. GRAVITYTeam Training offers PFTs the opportunity to manage their existing client base while introducing new training programs designed to expand their client base and increase the profitability of their training sessions. Second Edition 201 ® Length of Program 10 8 8 12 12 Price for Program . weekly 2 x 60 min.200 $4. weekly ® GRAVITYTeam Programs* Total Body Conditioning Mobility Training Muscular Hypertrophy Functional Training Weight Loss 5 5 5 5 5 $250 $640 $960 $1. leaving large periods of time where training opportunities are limited or non-existent. Common problems experienced by PFTs in growing their business are the inability to see more clients in a day due to the popularity of specific timeslots and the number of hours available to train in one day.CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® GRAVITYTeam Training For many experienced PFTs.900 $125 $200 $200 $275 $275 *Note: Suggested GRAVITY Programs are not products of Total Gym. facility goals and objectives. they are created by knowledgeable GRAVITY PFTs using their knowledge of personal training and the Total Gym products. GRAVITYTeam Training also benefits you in several ways: • Cost-effective • Trainer-led and supported • Creates great client camaraderie by bringing like-minded clients together • Highly motivating • Highly profitable Notes GRAVITYTeam Training Programs There are a wide variety of sample programs for GRAVITYTeam Training based on the training focus. • Prefer training within the dynamics of a small group. weekly 3 x 60 min. This means that many PFTs are available on average 12 hours a day yet may only be billing 5-8 hours of private trainer time per day. weekly 3 x 45 min.800 $6. GRAVITYTeam Training® Program Sample Total Revenue per Program Attendees per Session Price per Session Income per Session Length of Session(s) per week 1 x 30 min.320 $1.250 $3. the trainer’s expertise and clients needs. • Want to train with their friends / family / work colleagues / team mates.

Second Edition ® ® . For example: Sports Specific Training.CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Notes Working ON your Business versus Working IN your Business An important step in creating successful team training is identifying how much time a personal fitness trainer or facility works ON their business rather than working IN the business. This will allow a higher volume of clients to participate in training sessions when the facility is at its busiest. City-based facilities may focus on programs that include all the above suggestions while being time-specific and time-efficient. Private Personal Training sessions only be available at offpeak times or at peak times for a substantially higher fee. etc. Suburban locations may favor programs focusing on demographics such as: Weight Loss. Youth Programs. Seasonal Activities. which includes: • Ensuring the right trainer is conducting the training • Monitoring that training is meeting clients’ needs • Identifying training objectives and measuring the level of achievement Personal fitness trainers and facilities that implement GRAVITYTeam training need to consider the following: • Skill sets and areas of expertise. Working ON the business requires implementing systems and processes designed to increase current client base and training opportunities. A city-based location may decide to offer team training at peak times only and restrict these sessions to 30 or 45-minute time slots. Many PFTs and facilities find it challenging to reach their desired potential because the day-to-day activities consume most of their time and attention. Many PFTs are passionate about specific modalities of training. 202 Total Gym GRAVITY Foundation Course. advertising and implementing. Introducing GRAVITYTeam Training into your business model or into a facility requires time and attention dedicated to planning. • Membership demographics. Utilize ‘Signature’ GRAVITY® programs to create a portfolio of team training programs that are synonymous with your facility’s demographics and your PFTs expertise. From a facility perspective. • Creating programs. Success comes from focusing on the ‘business’ of team training. as well as positively impact revenue. Special Events. Recreational activities such as Tennis/Golf. everybody is busy DOING what the business DOES rather than managing the GROWTH of the business. Youth. They may have a skill set geared to certain activities and therefore they could be encouraged and given incentives to create programs utilizing their skill sets. Special Populations. Total Body Strength and Conditioning. management works with their in-house team to identify specific programs that best suit their membership demographics.

Proven strategies include: • Dedicating a GRAVITY coordinator to work ON the business while others are working IN the business.com/GRAVITY offers a wide range of team training formats with diverse training objectives. ‘programming that hits the largest market range’ and ‘GRAVITY providing a systematic progression of exercises that safely accommodates all fitness levels. when one program is full. • Designing GRAVITYTeam training programs that match your clientele and facility culture. shapes and ages. • Soliciting testimonial feedback from participants at the completion of the GRAVITYTeam training program to substantiate the effectiveness of the program.CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Implementing GRAVITYTeam Training Total Gym® incline bodyweight training with GRAVITY® programming is the perfect vehicle to platform GRAVITYPersonalTraining® due to its exceptional ability to meet the needs of any membership population. • Creating an ‘entry level’ GRAVITYTeam training program for the deconditioned member. complete with professional marketing materials that are ready to implement at your facility. and applying what you are learning with what you already know. Highly promote the skill sets of these trainers. • Frequent marketing and promotion of GRAVITYTeam training. introduce another. • Announcing GRAVITYTeam training with highly visible marketing materials. TotalGym. • Having all new members experience an introduction on Total Gym incline bodyweight trainers with a GRAVITY certified personal fitness trainer. you will have all the tools to create a profitable business with GRAVITY programming. When implementing GRAVITYTeam training it is important to develop an easy-to-manage launch plan that benefits the membership population. Incorporating GRAVITYPersonalTraining is a value proposition that will set personal fitness trainers or facilities apart from the competition. Notes Total Gym GRAVITY Foundation Course. • Enrolling PFTs to create GRAVITYTeam trainings around their areas of expertise and specialized knowledge bases.’ By completing your GRAVITYFoundation Course. increases sales and revenues (for both PFTs and the facility) and promotes overall success of the business. • Developing an incentive package for trainers to reward their efforts in embracing GRAVITYTeam training. The GRAVITYSystem® provides a turn-key platform to launch profitable GRAVITYTeam training programs. Second Edition 203 ® ® . • Creating a demand by promoting ONE program at a time. Existing testimonials from GRAVITY personal fitness trainers and GRAVITY facility owners consistently speak to ‘affordable results’. ‘innovative programming’.

CREATING A PROFITABLE GRAVITY BUSINESS MODEL ® Notes 204 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

LAUNCHING GRAVITY ® Launching GRAVITY ® Total Gym GRAVITY Foundation Course. Second Edition 205 ® ® .

New GRAVITY Instructors schedule practice sessions where they deliver the program to each other to gain knowledge and experience with the cueing principles. Classes begin with fully prepared and practiced instructors. reception. with more sessions beginning in week two. assembled and inspected. banners. maintenance— to get everyone familiar with the program so they can all speak about it from a personal experience. Week 3-5 Pre-launch Week 1-2 Pre-launch GRAVITY Launch Event Complimentary trial sessions. GRAVITY branding on display. drawings. a sales and reception staff that can talk appreciably about the program. management and guest services—will ensure the favorable outcome and success of the launch process and the new GRAVITY program. GRAVITY merchandise and marketing material is displayed. Sessions presented in cascading style. Two Mon/Wed-six week sessions. a major event around the GRAVITY launch is in order. Additionally. keep everyone focused and help to ensure that the objectives of the GRAVITY program are met. Second Edition ® ® . The launch is a team effort. Active involvement of every member of staff—trainers. Keep in mind a facility’s business reasons for investing in GRAVITY programming. featuring complementary introductory sessions. this provides ‘newbies’ for the instructors to practice with the Total Gym incline bodyweight trainers. all serve to create the launch excitement building up to the GRAVITY launch event. procurement. GRAVITY sessions are then scheduled with staff—sales. Two Tuesday/ Thursday six-week sessions. and members excited and ready to begin. This will give the launch specificity. tee shirts worn by staff. the opportunities to maximize success become endless. each member of staff must know what is expected of them and why.LAUNCHING GRAVITY ® Launching GRAVITY Notes ® When the official launch of GRAVITY sees a fully committed staff behind the process. five. Countdown to GRAVITY Launch Week 4-6 Pre-launch Equipment is delivered. Initial limited schedule ensures that the sessions are full and in demand. guest services. promotional giveaways. i. and prelaunch promotions. Since a major investment of resources has been made toward the implementation of GRAVITY. sign-ups on site. Advertising begins in the club promoting the GRAVITY Launch Event. Total Gym® GRAVITY Foundation CourseTM is completed by instructors. Launch Date 206 Total Gym GRAVITY Foundation Course. to begin the following week.e. balloons around the equipment. sales. worn and posted throughout the facility. Posters. etc.

It is time to schedule trainer practice sessions. Begin by becoming proficient in the Strength Fundamentals and Strength Plus workouts. Notes Total Gym GRAVITY Foundation Course. rails. • Team Training Management – team training combines the best skill sets from Group and Personal Training with the additional responsibility of ‘coaching’. • Program Design – for group training. they should be able to demonstrate exceptional form and technique. bodyweight and gravitational force as individual components all impacting exercise intensity. be technically proficient in demonstrating and explaining correct joint alignment. movement quality and control through all planes of motion. This is especially important when working with a Total Gym incline bodyweight trainer.LAUNCHING GRAVITY ® The Trainer’s Role Having completed the GRAVITY Foundation course. body position. Instructors should have knowledge of exercise physiology. dynamic arm pulley system. a product that combines a moving glideboard. Focus these sessions on achieving expertise in three key areas: • Product – become completely comfortable with the Total Gym incline bodyweight trainer and accessories. • Form and Technique – even though the instructor may not physically participate in the GRAVITY session. personal trainers can begin to explore program design. adjustable glideboard. Expert management of a team training session incorporates well-chosen visual and verbal cues delivered in a clear and timely manner. Become competent with folding and unfolding the unit. allow new GRAVITY Instructors to work together and assess each other on the following: • GRAVITY Terminology – assisting each other in using the correct terminology when referring to each feature of the Total Gym incline training equipment. squat stand. new GRAVITY Instructors now have the responsibility to apply their learned practical skills. Second Edition 207 ® ® . Each of the scheduled GRAVITY practice sessions. folding foot holder. aligning with the principles of resistance training and selecting exercises specific to the clients’ goals using the free-flowing functionality provided on Total Gym incline bodyweight trainers. LAT bars. This requires practice and familiarity with the equipment. exercise selection and safety considerations. Understand the features (tower. This will standardize the vocabulary associated with GRAVITY programming in the facility and will result in clear and concise cues being used at all times. With the huge array of exercises available on Total Gym incline bodyweight trainers. the focus of each training session is to maximize the efficiency of each workout through minimal transitions. therefore ensuring clients receive personal attention within a team environment. and dynamic arm pulley system) of the unit and the benefits these features provide to the client individually and collectively.

exercise history. Schedule Complimentary Member and Staff GRAVITY Sessions With all the anticipation in the facility surrounding GRAVITY. Allocate two weeks for scheduled rehearsals with the training team only. GRAVITY Instructors should be fully prepared to deliver an authentic training session. Second Edition ® ® . Trainers will need to work together to create a ‘brand standard’ within the facility for GRAVITY. the week or two before the official GRAVITY launch is dedicated to GRAVITY sessions for all staff members and a select client group. 208 Total Gym GRAVITY Foundation Course. Throughout this time period the facility will want to be busy promoting the GRAVITY launch. will know that GRAVITY is coming. GRAVITY® programming is the bridge that fuses exercise equipment with trainer knowledge. Departmental attendance reinforces the business objectives behind GRAVITY and the ‘turn-key’ effect it will have on each department. • Transitions – take advantage of Total Gym technology by minimizing the number of body position transitions in one session. For best overall results. • Progression – apply the variables associated with resistance training that can be altered or increased to improve structural and functional adaptations. it is preferred that all staff members attend the practice sessions. These ‘practice teaching sessions’ should be taught as if they were sessions with actual clients. avoid overtraining or exhausting one particular muscle group. Since GRAVITY programs will be new to many clients it is vital that clients know what they can expect from the program regardless of who is presenting the session. • Exercise selection – exercises need to be appropriate to a client’s skills and abilities the specific training goals of the group program or individual client session. create interest and establish the program brand for the club. Where possible GRAVITY looping DVDs will be playing on any in-house multi-media and reception team members and all trainers will be wearing GRAVITY T-shirts. Remember that program design should consider the following. etc. Every person in the club. GRAVITY posters ideally will be clearly visible in all areas of the facility. These sessions allow new GRAVITY Instructors to experience the reality of training participants with no previous exposure to Total Gym incline training.LAUNCHING GRAVITY ® Notes • Program Design – instructors may be passionate about or have expertise in a particular exercise discipline. There are a vast amount of marketing materials available freely at TotalGym. When offering a full-body workout. • Sales Team – understanding the versatility of Total Gym incline bodyweight training ensures that GRAVITY and its applications can be presented to every prospective member regardless of age. member or employee. they understand what GRAVITY is and ‘how it works’. • Client position – maximize client positioning on Total Gym® incline bodyweight trainers with well planned exercise selections along with any variations. The sales team will want to have an understanding of GRAVITY as an affordable training option.com/GRAVITY that can be used to generate excitement. When they experience a GRAVITY workout personally. and learn how to present it based on the potential client’s goals or fitness level. fitness level. This increases their competency and builds confidence when speaking to clients about the program. The practice sessions help resolve any issues that may prevent the smooth running of the sessions post-launch and highlight areas that may need further practice.

LAUNCHING GRAVITY ® • Reception Team – frequently a client’s first point of contact is the reception team. Reception staff is instrumental in relaying information and advising members about what is happening in a facility. Each session must deliver a comprehensive full-body workout that is energized and dynamic and generates excitement about the program. The session also highlights the significance of the trainer and the value they bring to the program. see how easy it is to lift and lower the rails. move the pulley clamps and change the level of the squat stand so that when needed. All staff and trainers should be wearing GRAVITY gear. Everybody who walks into the facility should become immediately aware that something extraordinary is taking place and experience a heightened sense of expectation. how to expand the programming into other facilities. It is vital that the training department is a cohesive team that supports the business direction for the GRAVITY investment. including them in the training and encouraging them to ‘spread the word’. The maintenance team needs to experience that feeling. they can address any maintenance issues and know exactly how the Total Gym incline bodyweight trainers should function and feel. Second Edition 209 ® ® . Getting the reception team on board with GRAVITY will have huge impact on the program’s success. who in the gym can use it. they will be a huge asset in generating interest around the launch. adjust the LAT bars. • Maintenance – any individual(s) who are responsible for maintaining equipment in the facility should also experience GRAVITY. they are approached regularly regarding personal training opportunities By educating them about GRAVITY. a smoothness that is free flowing. with specific instructors in the preceding days and week before the Launch Event. how GRAVITY can be marketed. which can negatively impact the ongoing success of the program. • Operations/Procurement – often overlooked. The session demonstrates how to increase profitability through price specific programming while making training more affordable and retention more achievable. the goal is for members to finish the session and sign-up for the GRAVITY programs. the ‘behind the scenes’ members of staff are essential to the practice sessions. the facility should ‘look’ and ‘feel’ ready for GRAVITY. By participating they understand how the equipment works. Total Gym GRAVITY Foundation Course. what GRAVITY programming offers the facility and its clients. Choose an area that is clearly visible to set up the equipment: decorate the area with GRAVITY balloons. • Training Team – all personal trainers in the facility need to experience a GRAVITY session even if they do not teach the program. Attendees and participants will have signed-up for specific classes. Notes The Launch Event The day or week of the GRAVITY Launch Event will be exciting for everyone. Exclusion of any training staff population may result in a ‘mixed message’ about GRAVITY. Remember. With the focus on creating the biggest impact and a first impression that lasts. Working out on Total Gym incline training has a special feel to it. how training standards are maintained and most importantly. Each GRAVITY session scheduled for the day MUST be full. GRAVITY posters and GRAVITY banners. what marketing support is available. This will ensure understanding and support of the GRAVITY concept and its applications. • Management Team – participating in a team training session brings to life the business model adopted by the facility. Members expect the reception team to be knowledgeable about all services provided and will often be influenced by a receptionist’s personal opinion. • Group X Team – these instructors have the most consistent face-to-face time with the largest number of members at any time. Incredibly influential and highly interactive.

• Take photos throughout the day and display them on storyboards afterward in the facility. • Enhance instructor’s profiles within the facility. On this board display all GRAVITY program descriptions. i.LAUNCHING GRAVITY ® Notes There are a few things necessary to ensure that the Launch Event is successful and can be replicated again to generate interest and revenue from GRAVITY®: • Sign-up participants BEFORE the event. • Create an evaluation/testimonial form for participants to complete after each session. 210 Total Gym GRAVITY Foundation Course. Have predetermined session times planned. • Increase training opportunities for instructors and clients. Display these on story-boards and post in newsletters. trainers and clients. invite members of the head office. • Generate a profitable return on investment for facilities. Use these photos in any internal newsletter to report on the event. Set specific times throughout the day and register participants to their chosen time. Include testimonials and pictures from GRAVITY clients and each month highlight a GRAVITY success story. If the session is not full with members. Display photos and profiles of the GRAVITY training team. • Invite local press and media to the event. Planning and implementing a regular launch schedule to promote GRAVITY will: • Support the business objectives. Every Total Gym unit must have an allocated participant and every session must be full. when one session is ‘Sold Out’. then use staff to participate in the session. The key to creating longevity and profitability with GRAVITY programming is to host regular launches. Clients commit to a set training session for a set period of time. when the programs are held and how much they cost. • Create start-up GRAVITY packages for members to purchase on the day of the Launch Event. • Create a story-board in the club specifically dedicated to GRAVITY.e. then sell another.six weeks. and if part of a large chain. forward thinking and strategy. Manage GRAVITY as a business with proactive. Second Edition ® ® . • Positively impact retention levels. Tues/Thurs 7:00 AM .

EXERCISE PROGRAM TEMPLATES Exercise Program Templates Total Gym GRAVITY Foundation Course. Second Edition 211 ® ® .

212 Total Gym GRAVITY Foundation Course. Second Edition ® ® .EXERCISE PROGRAM TEMPLATES Exercise Program Name: Session Duration: Exercise Level Repetitions LAT Bar Pulley Placement* Age: Goals: Health History: Current Physical Activity: *LAT Bar Pulley Placement refers to PowerTower® and GTS® models only.

EXERCISE PROGRAM TEMPLATES Exercise Program Name: Session Duration: Exercise Level Repetitions LAT Bar Pulley Placement* Age: Goals: Health History: Current Physical Activity: *LAT Bar Pulley Placement refers to PowerTower® and GTS® models only. Total Gym GRAVITY Foundation Course. Second Edition 213 ® ® .

EXERCISE PROGRAM TEMPLATES Exercise Program Name: Session Duration: Exercise Level Repetitions LAT Bar Pulley Placement* Age: Goals: Health History: Current Physical Activity: *LAT Bar Pulley Placement refers to PowerTower® and GTS® models only. 214 Total Gym GRAVITY Foundation Course. Second Edition ® ® .

............................. 148 Inverted Push-up................. 109 Push-up.... 105 Hip Abduction....... 65 H Hamstring Curl....................................................................................................Facing Lateral............................................................................................. 70 Triceps Dip with Dip Bars......... 159 Side Plank....... 120 Total Gym GRAVITY Foundation Course. 85 Row.. 58 Cross Body Shoulder Raise....................................... 112 Shoulder Extension......... 123 Cross Body Shoulder Raise with Back Extension............... 98 K Knee Extension with Leg Pulley................................. 104 Prone Biceps Curl.................. 76 Inverted Biceps Curl....................... 62 O Overhead Press............ 158 Single Arm Chest Fly............................... 124 Side Lying Squat.......................................... 133 Plyometric Squat................................................................................................................. 64 C Cable Abdominal Crunch..................... 153 P Pike.. 84 L Lat Pull Down............................. 86 Shoulder Shrug.................................................................. 90 Front Raise..... 103 Surfer Lat Pull................... 142 Prone Reverse Fly with Back Extension......... 143 Shoulder Adduction.. 135 Plank .................. 87 Biceps Curl with Extended Shoulders..................... 152 Overhead Press with Cables...............................................................................Facing Forward............ 75 Lumbar Extension................................ 97 Swimmer.......Facing Tower.......................................................... 102 Chest Fly........ 166 Lunge .................................... 89 F Forearm Curl............. 111 Lateral Biceps Curl..... 125 Inverted Front Raise.......................... 151 Inverted Scrunch............................. 121 Inverted Pike/Tuck............................................... 113 Assisted Crunch...................................................... 144 R Reverse Fly........................................................................................... 136 B Bent Leg Incline Crunch................................................................ 126 Heel Raise.... 115 U Upright Row.................................. 139 Pullover Crunch......................... 122 Inverted Lateral Shoulder Raise.. 74 Lateral Shoulder Press.............................................. 110 Cardio Pull......... 106 Horizontal Shoulder Abduction. 91 Hip Adduction with Leg Pulley System......................... 149 Inverted Plank......... 73 T Torso Rotation..... 140 E External Shoulder Rotation with Abduction.............. 114 Triceps Kickback... 60 Chest Press......................................................... 128 Hamstring Curl with Trunk Flexion........................... 141 Pull-up........... Second Edition 215 ® ® .............................................................................................. 127 Biceps Curl. 164 Lying Leg Lift.................................... 108 S Scrunch (Jack Knife).............................................. 72 Sprint Start..... 160 Hip Extension with Leg Pulley System............................................................................................................ 96 Lunge .. 165 Lunge ......................... 107 I Internal Shoulder Rotation.... 137 Squat.. 71 Lateral Triceps Extension............. 88 Triceps Press Down.................. 63 Overhead Triceps Press...............alphabetical EXERCISE index Alphabetical Exercise Index A Arm Pullover......................

.................... 85 Shoulder Adduction.................................................. 152 Overhead Press with Cables................................................................................................ 113 Cross Body Shoulder Raise with Back Extension........... 122 Inverted Lateral Shoulder Raise........................................ 148 Inverted Scrunch..... 166 Lunge ............. 121 Lateral Shoulder Press......................... 96 Prone Reverse Fly with Back Extension.............................Facing Tower...........................................Facing Forward....................... 126 Inverted Pike/Tuck....... 58 Inverted Push-up.... 109 Torso Rotation.................................................................. 115 Chest Chest Fly................................. 89 Front Raise................................. 133 Scrunch (Jack Knife).................................................... 124 Upright Row.... 63 Shoulder Extension.................................... 139 Reverse Fly................................................................. 151 Single Arm Chest Fly........... 125 Lateral Biceps Curl............. 111 Lumbar Extension... 90 Inverted Biceps Curl........ 103 Arms Biceps Curl......................... 135 Plank ........ 144 Lunge .......................... Second Edition ® ® .... 76 Inverted Front Raise.. 141 Pull-up................ 75 Overhead Triceps Press.. 87 Biceps Curl with Extended Shoulders.............................. 158 Surfer Lat Pull..................... 143 Side Plank................................ 86 Shoulder Shrug..... 128 Heel Raise. 142 Push-up............... 65 Prone Biceps Curl...................................... 74 Lateral Triceps Extension................... 112 Swimmer.................................................. 159 Sprint Start.......................................... 102 Hamstring Curl with Trunk Flexion............... 153 Lying Leg Lift... 160 Hip Extension with Leg Pulley System...................................................... 137 Squat........................ 71 Overhead Press.............................. 127 Cable Abdominal Crunch................................... 105 Hip Abduction................ANATOMICAL EXERCISE INDEX Anatomical Exercise Index Abdominals Assisted Crunch......... 165 Lunge ............................................ 114 Triceps Kickback................................ 60 Chest Press............................ 104 Side Lying Squat.. 164 Plyometric Squat...................................................................................................................................................................................... 106 Knee Extension with Leg Pulley System....... 120 Compound Cardio Pull... 70 Back Arm Pullover.................... 123 Pullover Crunch....................................................................................................................................................................... 72 Shoulders External Shoulder Rotation with Abduction........... 108 Pike........ 84 Legs Hamstring Curl.................................... 97 216 Total Gym GRAVITY Foundation Course........................................... 136 Triceps Dip with Dip Bars...................................... 98 Lat Pull Down...................................................Facing Lateral......... 62 Horizontal Shoulder Abduction..................... 149 Inverted Plank............................................. 91 Hip Adduction with Leg Pulley System.. 64 Forearm Curl................. 107 Bent Leg Incline Crunch........ 110 Cross Body Shoulder Raise................ 88 Triceps Press Down............................................... 73 Internal Shoulder Rotation............................................. 140 Row....................

Victor Hirsch. RT. 5. Jensen.3 (2009): 687-708. Print. 20. 2010. 2008. Biomechanics of the shoulder. pp. 8th ed. 2005. Strength Fitness: Fourth Edition. MD: Lippincott Williams and Wilkins.. Champaign.NO. Baltimore. FA Davis. 1995 5. Edited by P. Biomechanical basis of human movement. 15. M. Neumann DA (2002). and Armstrong A. P. 91-132 23.Mechanical muscle models. 32(1):235-42.. Sahrmann.BIBLIOGRAPHY Bibliography 1. Ebben. 8. Print. T. Chapter 5. 2009. Hamill. 1983 14.” Physical Therapy Products Sept.. and Steele. and Knutzen. P. Inclined. “Progression Models in Resistance Training for Healthy Adults. In Neumann DA: Kinesiology of the Musculoskeletal System: Foundations for Physical Rehabilitation. Therapeutic Exercise for Lumbopelvic Stabilization: a Motor Control Approach for the Treatment and Prevention of Low Back Pain. nutrition and human performance. Paul W. W. 1998. Starkey. Med Sci Sports Exerc. 26(5): S116. 3. D. 13. Boston.: Lippincott Williams and Wilkins.P. Exercise physiology: Energy. M. 2002. Wood. and Florence Peterson Kendall.. The Ciba Collection of Medical Illustrations. In strength and power in sport. 9. Craig. Liebenson. Voelkerding. Print. Frankel. Rehabilitation of the Spine: a Practitioner’s Manual. 2. et al. IA: Brown and Benchmark. C. Print. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription. The Physiology of the joints. Dubuque. 2007. Web. (2001). Whalen. Frank H. Single versus multiple sets in long-term recreational weightlifters. pp. Katch V. 2004. Churchill-Livingston. 7.L. Edinburgh: Elsevier. 4th Ed. 16. 1992. Muscles: Testing and Function with Posture and Pain. Cipriani D. McGill. Shirley. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. 1979. Joint structure and function: A comprehensive analysis. DR. Philadelphia: Lippincott Williams & Wilkins. Welsh.A. 18. and Levangie. Basic Biomechanics of the Musculoskeletal System. P. IL: Human Kinetics.. Kapandji. 1994: 69-72. W. Westcott. Edinburgh: Churchill Livingstone.L. pp. de Hoyos.B. Louis: Mosby. 1994. Second Edition 217 ® ® . Philadelphia: Lippincott Williams and Wilkins. Netter. 318-339 Total Gym GRAVITY Foundation Course. Richardson. 12. and Carolyn Richardson. Garzarella L. 22. Huijing. 1996 11... Print. Baltimore. CJ. Medicine and Science in Sports and Exercise. 59:248. Julie Hides.A. In Nordin M & Frankel VH: Basic Biomechanics of the Musculoskeletal System. p. Print. Philadelphia [u. Medicine and Science in Sports and Exercise 441. Print.” Review. 21:825-837. Blackwell Scientific Publications. IA. Jan. Strength training for women: Debunking myths that block opportunity. Pollock. New York. 2000 6. Philadelphia. 17. Diagnosis and Treatment of Movement Impairment Syndromes. Stuart. 1998. Equivalent improvements strength following high-intensity.. Journal of Biomechanics. Print. Hodges. Baltimore: Williams and Wilkins. Chapter 12. 78-79. “A Closer Look at Squatting Exercises: Standing vs. J. McArdle WD. D. 19. Philadelphia: Mosby. Florence Peterson. NJ: Ciba-Geigy.. Craig J et al. Norkin. Myers. The Physician and Sports Medicine.a. R. Thomas W. 10. VOL 26 . Therapy. Katch F. M. Applied anatomy and physiology of the vertebral column. Komi. 3I. low and high volume training. Kendall. 1995. CR. Shoulder complex. 1974. 1983. Summit. Carter. Carolyn. pp. vol.. St. 4. 21. K. Print. Influence of physical activity on the regulation of bone density.L. and Margareta Nordin.. Pollock. Nelson D. 130-150. Hass. Low Back Disorders: Evidence-based Prevention and Rehabilitation. MD: Lippincott Williams and Wilkins. Phys. Print. 2007.

Notes 218 Total Gym GRAVITY Foundation Course. Second Edition ® ® .