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  • Total Trainer Exercises 11-20
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11. Single Calf Raise
Glide Board Pulleys: Disengaged          Major Muscles Used: Short and / or Long Calves
This exercise is the same as the previous two, but with greater degree of difficulty. Place ball of one foot on bottom edge of Leg Press Board in the centre. Lower heel as far as possible and then extend up as far as you can, and return, with knees bent or straight as required. OPTION: Add the Power Bar & weights but only on the top rung.

12. Glute Pull
Glide Board Pulleys: Use Leg Cuff Rope/Assembly          Major Muscles Used: Rear Thigh (Glutes)
Place one foot on Leg Press Board with toes pointed straight ahead and other leg tucked on the Glide Board. Lower yourself into a squat position on one leg, to where the knee is at 900 (do not go lower than this) and push (through your heels) against Leg Press Board to almost full extension. OPTION: Add Free Weights but only on the top resistance level.

13. Adductor Pull
Glide Board Pulleys: Use Leg Cuff Rope/Assembly          Major Muscles Used: Inner Thigh
Attach Leg Cuff and get into position. Pull down through full extension and return. Repeat for other leg.


14. Adductor Pull
Glide Board Pulleys: Disengages          Major Muscles Used: Inner Thigh
On the lowest resistance level (to start with) place one foot on the top end of the Glide Rail and the other on the top of the Glide Board. Pull the Glide Board to your other foot. Be careful not to over-stretch until you are comfortable. Hold the Resistance Rail until you have your balance.

15. Abductor Pull
Glide Board Pulleys: Use Leg Cuff Rope/Assembly          Major Muscles Used: Outer Thigh
Attach Leg Cuff and get into position. Pull through full extension and return. Repeat for other leg.

16. Adductor Pull
Glide Board Pulleys: Use Leg Cuff Rope/Assembly          Major Muscles Used: Inner Thigh
Attach Leg Cuff and get into position. Pull through full extension and return. Repeat for other leg.

17. Leg Extension
Glide Board Pulleys: Use Leg Cuff Rope/Assembly          Major Muscles Used: Front Thighs
Attach Leg Cuff and get into position. Bend knee to 90° and push down to full extension and return. Repeat for other leg.

18. Hip & Thigh Extension
Glide Board Pulleys: Disengaged          Major Muscles Used: Front Thighs
Face away from the Resistance Rail kneel at the bottom of the Glide Board. Put your hands on the floor on the far side of the Rear Base Bar. With shoulders and arms remaining stationary, push the Glide Board backwards using legs and hips, and return.

19. Bench Press
Glide Board Pulleys: Engaged with Bench Bar          Major Muscles Used: Chest
Connect the Bench Bar and get into position. Position your body so that the Side Pulleys are as close to your shoulders as possible. With elbows out to the sides push directly upwards and return.

20. Chest Press
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used: Chest
Lie on Glide Board and grasp the Handles. Position your body so that the Side Pulleys are as close to your shoulders as possible. With elbows out to the sides push directly upwards and return.
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