CAPITAL SPORTS Pilato Manual De Instrucciones página 37

The Prance
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie on your back on the Glide Board with head on headrest, arms by your sides. Place the balls of both
feet on the Footrest Bar - legs together and toes pointing upward. Using right foot, press against the
Footrest bar while straightening the right leg. Keep left foot resting lightly on Footrest bar with left knee
slightly bent. Slowly reverse the movement bringing the right knee back to the starting position. Repeat
for Left leg. Continue alternating legs, keeping motion smooth & fluid.
Pelvic Tilt
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie on back with head on headrest and arms by your sides. Place heels on the outer corners of the
footrest bar. Turn out legs from the hips so that toes and knees are slightly directed to the sides. Tighten
buttocks, tuck your pelvis and raise your hips approximately 8-10 cm off the Glide board. Holding in
this position push against the Footrest bar until legs are straightened (do not lock your knees). Hold for
a count and slowly return to the starting position.
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs and calves
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs & lower legs
Advanced
low
1,2 and/or 3
Advanced
low
1,2 and/or 3
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