Total Trainer Pilates User Manual

MAX USERS WEIGHT: 120Kg-264lbs

Total Trainer Pilates Specifications

General

Brand	Total Trainer
Model	Pilates
Category	Fitness Equipment
Language	English

Summary

Introduction

Total Trainer Pilates Parts Identification

How Your Total Trainer Pilates Works

Resistance Formula

Explains how resistance levels are calculated based on body weight and settings.

Setting Up Your Total Trainer Pilates

Unfolding and Resistance Adjustment

Guide on unfolding the machine and changing resistance levels.

Setting Up Your Total Trainer Pilates - Attachments

Pull-Up/Press Bar and Leg Press Board Setup

Instructions for setting up pull-up bar and leg press board.

Setting Up Your Total Trainer Pilates - Ropes and Pulleys

Setting Up Your Total Trainer Pilates - Bench Bar

Setting Up Your Total Trainer Pilates - Leg Cuffs

Leg Cuff Rope and Leg Cuffs Setup

Instructions for setting up and using the leg cuff rope and cuffs.

Setting Up Your Total Trainer Pilates - Harness and Strap

AB Harness and Sit-Up/Leg Curl Strap Setup

Instructions for attaching AB Harness and Sit-Up/Leg Curl Strap.

Setting Up Your Total Trainer Pilates - Power Bar and Extension

Power Bar and PILATES Rope Extension Setup

Guide for using Power Bar and connecting PILATES Rope Extension.

Setting Up Your Total Trainer Pilates - PILATES Accessories

PILATES Shoulder Pads, Cords, and Leg Bar Setup

Instructions for setting up PILATES Shoulder Pads, Cords, and Leg Bar.

Setting Up Your Total Trainer Pilates - Folding

Total Trainer Exercises - Overview

Program Cards and Movement Styles

Information on program cards and different exercise movement styles.

Total Trainer Exercises - Getting Started

Getting on the Easy Way

Provides instructions and examples for safely getting on the equipment.

Total Trainer Exercises - Positioning

Correct Positioning on the Glide Board

Guidance on optimal body positioning for effective exercise execution.

Total Trainer Exercises - Warm-up and Cool Down

Total Trainer Exercises - Stretches

Total Trainer Exercises - Specific Stretches

Back, Hamstring, and Tricep Stretches

Details stretches for the back, hamstrings, and triceps.

Total Trainer Exercises - More Stretches

Mid Section, Upper Body, and Adductor Stretches

Details stretches for the mid-section, upper body, and adductors.

Total Trainer Exercises - Back Stretches

Back Flexion and Extension Stretches

Instructions for back flexion and extension stretches for the lower back.

Total Trainer Exercises - Leg Press Board

Leg Press and Glute Press

Instructions for performing Leg Press and Glute Press exercises.

Total Trainer Exercises - Leg Press Board Part 2

Abductor Press, Adductor Press, and Skiing

Instructions for Abductor Press, Adductor Press, and Skiing exercises.

Total Trainer Exercises - Leg Press Board Part 3

Decline Crunch, Single Leg Press, and Calf Raise

Instructions for Decline Crunch, Single Leg Press, and Calf Raise exercises.

Total Trainer Exercises - Sit-Up, Leg Curl, Pull-Up

Leg Curl Exercise

Instructions for performing the Leg Curl exercise.

Sit-Up and Pull-Up Exercises

Instructions for performing Sit-Up and Pull-Up exercises.

Total Trainer Exercises - Chin-Up, Press, and Shoulder Press

Chin-Up, Behind Neck Press, and Shoulder Press

Instructions for Chin-Up, Behind Neck Press, and Shoulder Press exercises.

Total Trainer Exercises - Push-Ups and Hip Extension

Advanced and Beginner Push-Up Exercises

Instructions for Advanced and Beginner Push-Up exercises.

Hip & Thigh Extension Exercise

Instructions for performing the Hip & Thigh Extension exercise.

Total Trainer Exercises - Pullovers and Lat Pulldown

Pullover and Bent Arm Pullover Exercises

Instructions for Pullover and Bent Arm Pullover exercises.

Lat Pulldown Exercise

Instructions for performing the Lat Pulldown exercise.

Total Trainer Exercises - Tricep Press and Crunch

Tricep Press, Advanced Crunch, and Dips

Instructions for Tricep Press, Advanced Crunch, and Dips exercises.

Total Trainer Exercises - Chest and Rotation

Chest Fly, Chest Press, and Rotation Punch

Instructions for Chest Fly, Chest Press, and Rotation Punch exercises.

Total Trainer Exercises - Pulls and Push

Under Arm Pull, Abductor Push, and Reverse Fly

Instructions for Under Arm Pull, Abductor Push, and Reverse Fly exercises.

Total Trainer Exercises - Rows and Raises

Seated Row, Upright Row, and Front Raise

Instructions for Seated Row, Upright Row, and Front Raise exercises.

Total Trainer Exercises - Side Raise and Curls

Side Raise, Bicep Curl, and Reverse Curl

Instructions for Side Raise, Bicep Curl, and Reverse Curl exercises.

Total Trainer Exercises - Wrist, Shrugs, Tricep Extension

Wrist Curl, Shrugs, and Tricep Extension

Instructions for Wrist Curl, Shrugs, and Tricep Extension exercises.

Total Trainer Exercises - Posture, Butterfly, Swimming

Posture Pull, Butterfly Stroke, and Swimming Power Stroke

Instructions for Posture Pull, Butterfly Stroke, and Swimming Power Stroke.

Total Trainer Exercises - Shoulders and Forehand

Shoulder Rotations and Tennis Forehand

Instructions for Shoulder Rotations and Tennis Forehand exercises.

Total Trainer Exercises - Backhand and Golf Swing

Tennis Backhand and Oblique Twist Golf Swing

Instructions for Tennis Backhand and Oblique Twist Golf Swing exercises.

Total Trainer Exercises - AB Harness Crunch

AB Crunch Exercise Steps

Step-by-step guide for performing the AB Crunch exercise.

Total Trainer Exercises - Side Pulley Setup

Bench Press, Tricep Extension, and Bicep Curl (Side Pulley)

Exercises using Side Pulley for Bench Press, Tricep Extension, and Bicep Curl.

Total Trainer Exercises - Side Pulley Setup Part 2

Upright Row, Front Raise, and Side Raise (Side Pulley)

Exercises using Side Pulley for Upright Row, Front Raise, and Side Raise.

Total Trainer Pilates Exercises - Bench Bar

Bench Press with Bench Bar

Instructions for performing Bench Press using the Bench Bar accessory.

Total Trainer Exercises - Leg Cuff Rope and Leg Cuffs

Hamstring Extension, Adductor Pull, Leg Extension

Instructions for leg exercises using leg cuffs and rope.

Pilates Workout Introduction

Key Principles of Pilates Body Conditioning

Outlines the six core principles of the Pilates method for body conditioning.

Pilates Workout Warm-Up Exercises

Toes and Arches Warm-Up

Covers initial warm-up exercises focusing on foot positioning and extension.

Pilates Workout Warm-Up Exercises Part 2

Arch Pulses, Heels, and Heel Pulses

Details warm-up exercises for arch pulses, heel positions, and pulses.

Pilates Workout Warm-Up Exercises Part 3

Tendon Stretch and Wide Position

Warm-up exercises focusing on tendon stretch and wide leg positioning.

Pilates Workout Warm-Up Exercises Part 4

The Hundred Variations

Details variations of 'The Hundred' exercise for core strengthening.

Pilates Workout Leg Exercises

Leg Lowers and Leg Circles

Instructions for leg exercises focusing on control and hamstring stretch.

Pilates Workout Arm Exercises

Arm Circles, Arm Beats, and Salute

Exercises targeting arm strength, endurance, and shoulder mobility.

Pilates Workout Stomach Massage Series

Hug-A-Tree and Stomach Massage Variations

Exercises designed for abdominal engagement and spinal mobility.

Pilates Workout Stomach Massage Series Part 2

Stomach Massage: Arms Back and Reach Up

Instructions for stomach massage exercises focusing on arm position and reach.

Pilates Workout Isolated Areas Exercises

The Elephant and Knee Stretches

Exercises focusing on hip flexibility, knee support, and back posture.

Pilates Workout Arms & Abdominals Series

Down Stretch, Roll Back, and Bicep Curl

Exercises for stretching, core strength, and bicep development.

Pilates Workout Arms & Abdominals Series Part 2

Sitting Chest Expansion and Side Stretch

Exercises for chest expansion, core engagement, and lateral flexibility.

Pilates Workout Buttocks & Thighs + Cool Down

Wide Position with Pelvic Lift

Exercise to strengthen glutes and thighs with pelvic control.

Running Cool Down

Concludes the workout with a simulated running cool-down exercise.

Total Trainer Pilates Warranty