POWER FLEX PLATFORM Exercise & Instruction Booklet - Pilates …pilatespowergympro.com/wp-content/uploads/2014/04/PPGPRO-PO… · Integrating the Power Flex Platform Exercises with

2/2/12

P O W E R F L E X P L A T F O R M Exercise & Instruct ion Booklet

Congratulations on your purchase of the Power Flex Platform for the Pilates Power Gym® Pro! In just a few minutes each day you can strengthen and

tone the muscles of your lower body and core. The Power Flex Platform gives you increased comfort and variety for foot placement as well as additional exercises that will give you outstanding results. The Power Flex Platform provides a dynamic, flexible surface that will help you link muscle motion

and stabilization, increasing the number of muscles used with each exercise. We hope you enjoy the added benefits the Power Flex Platform gives you

during your Pilates Power Gym® Pro workouts.

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©2012 Kaswit Inc. All rights reserved. Made in China. Pilates Power Gym® is a registered trademark of Kaswit, Inc. U.S. Patent 7,163,498.

No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the express written consent of the copyright holder.

2/2/12

Important Safety Information ..............................................2-3

Assembly Instructions ..........................................................4-5

Integrating the Power Flex Platform Exercises with the Pilates Power Gym® Pro Exercise Routine... ......................... 6

Care and Storage ..................................................................... 7

Power Flex Platform Exercises ........................................7-15

Power Flex Platform Advanced Exercises ......................16-18

Progress Charts ................................................................19-20

TABLE OF CONTENTS

PROGRESS CHART

CalvesThighsHipsAbdomenWaistWeightDate

192

Please carefully read the following safety precautions and workout instructions before using the Power Flex Platform on your Pilates Power Gym® Pro Unit.

IMPORTANT SAFETY INFORMATION

You and others can be seriously injured or killed if the warnings on the equipment, in the Pilates Power Gym® Pro Owner’s Manual, Video, and in this Power Flex Platform

Booklet are not followed. Carefully review all warnings before using the equipment.

WARNING

1) Before starting this or any other exercise program, consult your physician. Your physician should assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. If you are taking medication which may affect your heart rate, a Physician’s advice is ab so lute ly essential.

2) Start out slowly and progress sensibly. Even if you are an experienced exerciser, start with the beginner workout and become familiar with all of the exercises before moving on to more advanced workouts or exercises. For best results, perform all of the exercises at the tempo recommended.

3) Do not overexert yourself with this or any other exercise program. Listen to your body and respond to any reactions you may be having. You must learn to distinguish “good” pain, like fatigue, from “bad” pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising at once and consult your physician immediately.

4) Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic exercise, such as walking, followed by stretching or follow the warm-ups demonstrated on the Pilates Power Gym® DVD provided with your original Pilates Power Gym® Pro unit.

5) Before each use, inspect equipment and all parts, including cables, tension cords, rollers, pulleys, handle assemblies and foot strap assemblies to ensure that they are in proper working condition. Never use the equipment if it is not working properly or if there are signs of wear such as frayed or worn cables, tension cords, pulleys, rollers, handle or foot strap assemblies. Failure to follow these instructions could result in serious injury or death.

6) USE CARE when getting on and off the equipment.

7) Use this equipment only for the intended use as described in this booklet. Do not modify the equipment or use at tachments not rec om mend ed by the manufacturer.

Every two weeks, measure yourself and use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.

Measuring Sites

Waist

Abdomen

Hips

Thighs (L/R)

Calves (L/R)

PROGRESS CHART

CalvesThighsHipsAbdomenWaistWeightDate

3

8) Have plenty of clearance space on all sides of your equipment. It is important to keep children, pets, furniture and other objects out of the way when using your equipment. You should have a minimum of 3 feet of clearance space on all sides of your equipment.

9) Wear appropriate clothing when exercising. Workout clothing should be comfortable and lightweight, and should allow freedom of movement. The Pilates Workout may be performed with bare feet, or you may wear flexible athletic shoes if you find that more comfortable. It is not recommended that you exercise with socks or stockings only on the feet. Wearing socks or stockings only may cause slippage of the feet when using the Foot Rest Bar Assembly or the Power Flex Platform.

10) THIS EQUIPMENT IS NOT FOR USE BY CHILDREN. To prevent injuries, keep this and all fitness equipment out of the reach of children. Follow these simple rules:

– Keep children out of rooms where you have your exercise equipment.

– Store exercise equipment in a room that can be locked.

– Know exactly where your children are when you work out.

– If you have small children at home, don’t wear headphones while you work out.

– Talk to your kids about the dangers of exercise equipment.

11) Breathe naturally, never holding your breath during an exercise. Avoid over training, you should be able to carry on a conversation while exercising.

12) Cool down after an exercise session, with 5 to 10 minutes of gentle exercise, such as walking, followed by stretching or follow the cool down stretches demonstrated in the Pilates Power Gym® DVD, provided with your Pilates Power Gym® Pro unit.

13) Handicapped or disabled people must have medical approval before using this equipment and should be under close su per vi sion when using any exercise equipment.

14) Only one person at a time should use this equipment.

15) Do not put hands, feet, or any foreign objects on or near this equipment when in use by others. Use caution not to pinch fingers or hands in moving parts when folding, setting up, or using the equipment.

16) To prevent the Pilates Power Gym® Pro from tipping and causing an injury, set up and use the equipment on a solid, level surface and follow the exercise instructions demonstrated in the DVD, the exercise instructions described in your original Pilates Power Gym® Pro Owner’s Manual, and this booklet, failure to follow these instructions could result in serious injury or death.

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12) Side Press with Side Leg Lift

Lie on your side and prop your torso up by placing your bottom forearm on the Headrest in the flat position. Place the foot of your bottom leg in the center of the Power Flex Platform, with your toes facing forward. Extend your top leg just above the Foot Rest Bar. See FIG. 12a. Press your foot against the Power Flex Platform and straighten your knee. See FIG. 12b. Hold this extended position and lift and lower the top leg for 5 repetitions. See FIG. 12c. Pause at the end of the movement, then lower the top leg and slowly return to the starting position.

Keep your abs pulled in firmly and your torso lifted throughout the exercise.

Perform 8 to 10 repetitions with one leg press and five side lifts counting as one repetition. Then, turn onto your other side and repeat the exercise on the opposite leg.

Works the outer hips, front and back thighs, inner thighs and calves.

Fig. 12a

Fig. 12b

Glideboard Incline Position Tension CordsIntermediate A #2 and #3

Advanced A or B #1, #2, #3 and/or #4

Fig. 12c

2) Using the 5mm Allen Wrench on the head of the Bolt which is on the outside of the Foot Rest Bar and the 13mm Wrench on the Nut which is to the inside of the Foot Rest Bar, remove the Bolt, Washer and Nut from both sides of the unit to remove the Foot Rest Bar. See Fig. 2.

4

ASSEMBLY INSTRUCTIONS

1) Remove the Knob at the bottom of the Pilates Power Gym® Pro unit. Repeat on other side. See Fig. 1.

knob

Fig. 1

foot rest bar

3) Lay the Foot Rest Bar and Power Flex Platform on the floor as shown. With the hook & loop area facing upward, slide the Foot Rest Bar into the Power Flex Platform. See Fig. 3.

hook & loop area

foot rest bar

Fig. 3 Fig. 4

Please follow these instructions when adding the Power Flex Platform to your Pilates Power Gym® Pro exerciser.

Warning: Please place 2-3 Tension Cords in the corresponding notches in the Base Frame Assembly during assembly of the Power Flex Platform to keep the Glideboard from sliding away from the Foot Rest Bar. To safely adjust the Tension Cords please refer to your Pilates Power Gym® Pro Owner’s Manual for instructions.

bottom strap of power flex

platform

top piece is under the bar

Part Included:Power Flex Platform

Tools Included: 1 - 5mm Allen Wrench

1 - 13mm Wrench

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Fig. 2

5mm allen

wrench13mm wrench

Glideboard Incline Position Tension CordsIntermediate A #1, #2 and/or #3


11) Leg Press Combo

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet a few inches apart in the center of the Power Flex Platform with your knees bent and your heels lifted. See FIG. 11a. Push the balls of your feet against the Power Flex Platform and straighten your knees. When your legs are almost extended, remove one foot from the Power Flex Platform and lift your knee. See FIG. 11b. Slowly bend the knee of your leg on the Power Flex Platform and glide the carriage back to its starting position. Simultaneously, extend the knee of your lifted leg until the calf is just above the Foot Rest Bar. See FIG. 11c. Press back and again extend the leg on the Power Flex Platform while simultaneously lifting your other leg until it is pointing straight up. See FIG. 11d. Pause at the end of the leg lift, then slowly lower your foot to the Power Flex Platform and return to the starting position.

Keep your abs pulled in firmly and move at a slow, even tempo through all parts of the combo movement.

Perform 8 to 10 repetitions with this four-part combo movement counting as one repetition.

Works the hips, inner thighs, front and back thighs and calves.

Fig. 11a

Fig. 11c

Fig. 11b

Fig. 11d

4) Make sure the bottom strap on each side of the Power Flex Platform is as far on the Foot Rest Bar as possible and the top piece is under the top of the Foot Rest Bar as shown. See Fig. 4.

Note: The Power Flex Platform was designed to fit very tightly over the Foot Rest Bar.

5

7) With the hook & loop area to the outside, position the Foot Rest Bar with Power Flex Platform into the original position. See Fig. 7.

Fig. 7Fig. 8

8) Use the Bolts, Washers and Nuts you removed in Step 2, to attach the Foot Rest Bar on both sides of the unit. Tighten using the 5mm Allen Wrench on the outside of the Foot Rest Bar and the 13mm Wrench on the Nut to the inside of the Foot Rest Bar. See Fig. 8.

bolt

5mm allen

wrench13mm wrench washer

nut

5) Push on the Foot Rest Bar and pull on the top of the Power Flex Platform. See Fig. 5.

Fig. 5 Fig. 6

6) Pull Power Flex Platform tightly and fold over the top of the Foot Rest Bar and securely attach the hook & loop area. See Fig. 6.

hook & loop

facing outside

9) Insert the Knob in the hole just below the Bolt and securely tighten. Repeat on other side. See Fig. 9.

Fig. 9

Assembly is complete. You are now ready to begin exercising using the Power Flex

Platform on your Pilates Power Gym® Pro unit.

16

Glideboard Incline Position Tension CordsIntermediate A #2 and #3


10) Seated Single Leg Plie

Sit in the center of the Glideboard and place your hands slightly behind your hips with the fingertips facing forward. Place one foot in the center of the Power Flex Platform, with your toes pointed slightly outwards and your knee bent. Rotate your leg outward from the hip so that your knee and toes open slightly to the side. Tuck your other leg comfortably underneath your bent knee with the ankle resting on the Glideboard. See FIG. 10a. Push your foot against the Power Flex Platform and straighten your knee, while simultaneously lowering your heel against the Power Flex Platform. See FIG. 10b. Pause at the end of the movement, then slowly return to the starting position.

Keep your abs pulled in firmly and stabilize your torso with the arms throughout the exercise.

Perform 8 to 16 repetitions, then change sides and repeat the exercise with your opposite leg.

Works the hips, inner thighs, front and back thighs, calves, abs and lower back muscles.

ADVANCED EXERCISES

Fig. 10a

Fig. 10b

6

INTEGRATING THE POWER FLEX PLATFORM EXERCISES WITH THE PILATES POWER

GYM® PRO EXERCISE ROUTINEThe Power Flex Platform exercises can replace some of the original exercises found in the Pilates Power Gym® Pro 8 -Week Workout Routine that is included in your original Pilates Power Gym® Pro Owner’s Manual. The Power Flex Platform gives you more exercise variations and can provide additional comfort to enhance the satisfaction of your Pilates Power Gym® Pro workouts. Please refer to the list below and read both the Power Flex Platform Exercise & Instruction Booklet as well as your original Pilates Power Gym® Pro Owner’s Manual, including all warnings and progressions, for more information on how to use the Power Flex Platform to enhance your exercise routine. Do the additional bonus Advanced Exercises found on pages 16-18 at the end of your workout routine for an additional challenge.

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Glideboard Incline Position Tension CordsBeginner A #2 and/or #3


9) Single Leg Side Press

Lie on your side and prop your torso up by placing your bottom forearm on the Headrest in the flat position. Bend the knee of your bottom leg and relax that leg on the Glideboard. Place the foot of your top leg in the center of the Power Flex Platform, with your toes facing forward. See FIG. 9a. Press your foot against the Power Flex Platform and straighten your knee. See FIG. 9b. Pause at the end of the movement, then slowly return to the starting position.

Keep your abs pulled in firmly and your torso lifted throughout the exercise.

Perform 8 to 16 repetitions, then turn onto your other side and repeat the exercise on the opposite leg.

Works the hips, front and back thighs and calves.

Fig. 9a

Fig. 9b

Pilates Power Gym® ProExercise

Pilates Power Gym® ProPower Flex Platform Exercise

Second Position Plie First Position Knee Lift Press

Heel Drop Narrow Press with Heal Pulse

Narrow Squat Jog

First Position Plie First Position Plie Press

Prance First Position Prance

The Hundreds Seated Curl and Press

Zorro Seated Butterfly Press

Side Leg Press Single Leg Side Press

Frog Knee Lift Prance

714



CARE AND STORAGEYour Power Flex Platform was carefully designed to require minimum maintenance. To keep your Power Flex Platform clean, wipe sweat, dust or other residue off with water and a soft, clean cloth after each use.

POWER FLEX PLATFORM EXERCISES

1) First Position Plie Press

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet in the center of the Power Flex Platform and make a “V” shape so your heels touch and lift your heels slightly. Keep your heels together, bend your knees and rotate your legs outward from the hips so that your knees open slightly to the sides. See FIG. 1a. Push the balls of your feet against the Power Flex Platform and straighten your knees, squeezing your inner thighs together. See FIG. 1b. Pause at the end of the movement, then slowly return to the starting position.

Keep your abs pulled in firmly and maintain the lifted heel position throughout the exercise.

Perform 8 to 16 repetitions.


Fig. 1a

Fig. 1b



8) Seated Butterfly Press

Sit in the center of the Glideboard and place your hands slightly behind your hips with the fingertips facing forward. Place your feet in the center of the Power Flex Platform with your heels together, and make a “V” shape so your heels touch and lift your heels slightly. Keep your heels together, bend your knees and rotate your legs outward from the hips so that your knees open slightly to the sides. See FIG. 8a. Push your feet against the Power Flex Platform and straighten your knees, squeezing your inner thighs together. See FIG. 8b. Pause at the end of the movement, then slowly return to the starting position.



Works the hips, inner thighs, front and back thighs, calves, abs and lower back muscles.

Fig. 8a

Fig. 8b

8

2) First Position Prance

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet in the center of the Power Flex Platform with your heels together and your knees bent. Lift your heels and rotate your legs outward from the hips so that your knees and toes open slightly to the sides. Push the balls of your feet against the Power Flex Platform and straighten your knees. See FIG. 2a. Bend one knee and lift that foot slightly off the Power Flex Platform while simultaneously lowering the opposite heel. See FIG. 2b. Repeat the movement, alternating legs in a smooth prancing motion.

Keep your abs pulled in firmly and one foot in contact with the Power Flex Platform at all times.

Perform 8 to 16 repetitions with one press right and one press left counting as a single repetition. See FIG. 2b and FIG. 2c.

Works the front and back thighs, inner thighs and calves.

Fig. 2a

Fig. 2b


Advanced A or B #1, #2 and/or #3

Fig. 2c



13

7) Seated Curl and Press

Sit in the center of the Glideboard and place your hands slightly behind your hips with the fingertips facing forward. Place your feet a few inches apart in the center of the Power Flex Platform with your knees bent and your heels lifted. Curl your back forward, bringing your forehead toward your knees. See FIG. 7a. Push your feet against the Power Flex Platform and straighten your knees, simultaneously extending your spine until your back is straight. See FIG. 7b. Pause at the end of the movement, then slowly return to the starting position.



Works the hips, front and back thighs, calves, abs and lower back muscles.

Fig. 7a

Fig. 7b

9



3) First Position Knee Lift Press

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet in the center of the Power Flex Platform with your heels together and your knees bent. Lift your heels and rotate your legs outward from the hips so that your knees and toes open slightly to the sides. See FIG. 3a. Push the balls of your feet against the Power Flex Platform and begin to straighten your knees. When your legs are almost extended, remove one foot from the Power Flex Platform and lift your knee. Continue pressing with your other leg until it is fully extended. See FIG. 3b. Pause at the end of the movement, then slowly return to the starting position. Repeat the movement, lifting the other leg.

Keep your abs pulled in firmly and maintain the lifted heel position throughout the exercise.

Perform 8 to 16 repetitions, alternating sides with each repetition.


Fig. 3a

Fig. 3b

12



6) Jog

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet a few inches apart in the center of the Power Flex Platform with your knees bent and your heels lifted. Push the balls of your feet against the Power Flex Platform and straighten your knees, lowering your heels as you press. See FIG. 6a. Bend one knee and lift that heel off the Power Flex Platform while simultaneously lowering the opposite heel. See FIG. 6b. Repeat the movement, alternating legs in a smooth “jogging” motion.


Perform 8 to 16 repetitions with one press right and one press left counting as a single repetition.


Fig. 6a

Fig. 6b

10 11

4) Knee Lift Prance

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet in the center of the Power Flex Platform with your heels together and make a “V” shape so your heels touch and lift your heels slightly. Keep your heels together, bend your knees and rotate your legs outward from the hips so that your knees open slightly to the sides. Push the balls of your feet against the Power Flex Platform and straighten your knees slightly. See FIG. 4a. Lift one foot off of the Power Flex Platform and continue lifting that knee up and slightly open to the side while simultaneously lowering the opposite heel. See FIG. 4b. Repeat the movement, alternating legs in a smooth prancing motion.


Perform 8 to 16 repetitions with one press right and one press left counting as a single repetition.




Fig. 4a

Fig. 4b

5) Narrow Press with Heal Pulse

Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet a few inches apart in the center of the Power Flex Platform with your knees bent and your heels lifted. See FIG. 5a. Push your feet against the Power Flex Platform and straighten your knees, lowering your heels as you press. See FIG. 5b. Hold your legs in this extended position and lift and lower your heels for 5 pulsing repetitions. See FIG. 5c. Pause at the end of the last heel lift, then slowly return to the starting position.

Keep your abs pulled in firmly and your knees straight during the heel lifts.

Perform 8 to 10 repetitions with one leg press and five heel lifts counting as a single repetition.


Fig. 5a

Fig. 5b



Fig. 5c

Documents

POWER FLEX PLATFORM Exercise & Instruction Booklet - Pilates …pilatespowergympro.com/wp-content/uploads/2014/04/PPGPRO-PO… · Integrating the Power Flex Platform Exercises with