EC
EMERGO EUROPE
Molenstraat 15
2513 BH, The Hague
The Netherlands
REP
Balanced Body, Inc
Sacramento, CA
001-916-388-2838
EC
EMERGO EUROPE
Molenstraat 15
2513 BH, The Hague
The Netherlands
REP
The Balanced Body
Allegro® Tower System
8220 Ferguson Avenue, Sacramento, CA 95828 USA
Tel 001-916-388-2838 Fax 001-916-379-9277 www.pilates.com
Important:
This manual is intended for medical and tness professionals, or persons
with experience in the use of this equipment. If there is a question regarding
appropriateness of a particular movement, please consult a licensed health
professional.
Safety Note: Warning – The Allegro contains ammable materials,
please keep away from direct heat.
Introduction
The Allegro Tower system is designed to combine the functions of the Allegro
Reformer and the Tower or Half Trapeze into one compact and portable piece of
Pilates equipment . The Allegro Tower can be installed on any Allegro and allows
additional exercises to be performed without increasing the footprint of the
apparatus. The following manual outlines the features of the Allegro Reformer and
Allegro Tower as well as suggested exercises.
Balanced Body is the world’s leading reosurce for Pilates equipment, education and
information. The Balanced Body Studio Reformer is the biggest selling Reformer on
the planet, and its Allegro Reformer now sets the Pilates standard for health and
tness clubs around the globe.
Features of the Balanced Body Allegro
Tower System
THE ALLEGRO REFORMER
The Allegro is set up as a Reformer by removing the 2 mats from the frame, inserting
the shoulder rests into their slots and threading the ropes through the cleats and the
pulleys. The following adjustments are used on the Allegro Reformer
Headrest
The headrest is used to optimally support the user’s head, neck and shoulder
placement while lying in a supine position. To determine the client’s position, the
ear should be over the center of the shoulder and the line of the jaw should be
perpendicular to the carriage. The Allegro has three headrest positions that are
adjusted by a wooden support block underneath the headrest:
Low (at) – The support block is folded toward the top of the headrest. Used
for clients with relatively at thoracic spines and shallow ribcages for leg and
footwork, and for any supine exercise.
Safety Note: The at headrest position is used for all clients in exercises
where they will be rolling up on to their shoulders. A at headrest will
keep the client from over exing the cervical spine and injuring the
neck.
Medium – The support block rests on the notch in the middle of the support
block.
High (up) – The bottom of the bar rests on the carriage. Used for clients with a
forward head or a deep rib cage to facilitate correct alignment.
Instructor Note: A towel can also be used in addition to or instead of the headrest
to adjust the height of the head.
Horizontal Footbar Adjustments
The Allegro is equipped with an adjustable footbar that can be moved in order to
accomodate users of dierent heights. To move the footbar, pull the black knobs
on the bottom of the footbar out until the bar moves freely. Slide the footbar
forward or backward until it is lined up with the correct hole on the track. Release
the black knobs and make sure the hole is fully engaged.
Hole 1 is closest to the footbar end of the Reformer and creates the longest
distance between the shoulder rests and the footbar. It is used for taller users
(over 6’ or where decreased knee and hip exion is desired.
Hole 2 is for users between 5’9” and 6’
Hole 3 is for users between 5’5” and 5’9”
Hole 4 is for users between 4’10” and 5’5”
The heights given here are suggestions. The footbar/springbar adjustment should
allow the user to have slightly less than 90° of hip exion when the carriage is all
the way in for leg and footwork.
Vertical Footbar Adjustments
To adjust the footbar vertically, squeeze the bar at the bottom of the footbar until
the pin disengages from the plate. Move the footbar to the desired height and
release the pin into the hole.
High Bar – Move the pin into the highest hole and release the clamp. The high
bar position shortens the space between the shoulder rests and the footbar. This
position is used for foot and legwork with shorter users, and with users who have
diculty keeping their back placement due to increased lumbar lordosis or a tight
back.
Middle Bar – Place the pin in the 2nd hole from the top on the plate. The middle
bar position lengthens the space between the shoulder rests and the footbar. This
decreases the exion of the knees in foot and legwork and places the torso in a
neutral standing position.
Low Bar – Place the pin in the 3rd hole on the plate. The low bar position increases
the space between the shoulder rests and the footbar to its maximum length. This
decreases the exion of the knees in foot and legwork, decreases the exion of the
torso and hips in elephant and can be useful for taller or more exible users.
No Bar – Place the pin in the lowest hole on the plate. This position is used to
move the bar out of the way for standing exercises and for exercises where the user
is lying on the box.
Spring Adjustments
Springs are used to adjust the resistance for dierent exercises. There are at least
30 dierent resistance settings that can be used on the Allegro. Suggested weight
ranges are noted under each exercise.
Changing the Spring Attachment Points
On the Allegro, spring tension is adjusted by attaching dierent combinations of
springs to the hooks or buttons on the springbar. To safely adjust the springs it is
best to have your hips squarely facing the footbar end of the Allegro by squatting in
front of it or by straddling the carriage.
Hook position – Place the spring on the hook directly in front of it. In this position
the springs are under no tension to start with. This is designated as “B” position.
There are ve B positions.
Pre-loaded position – Place the spring on the nearest button on the springbar.
This position will put the springs under a small amount of tension and will increase
the resistance of the springs. This is designated as “A” position. There are ve A
positions.
Spring Weight
Spring resistance is indicated by the approximate number of springs suggested for
a specic exercise. The spring weight indicated is a recommended starting position.
Individual adjustments can be made depending on user needs and the exercise.
1 spring (light): Primarily used for arm work or where the carriage is providing
light support
2 springs (light to moderate): Used for arm work, legwork and exercises where the
carriage is providing support to the user.
2 – 4 springs (moderate to heavy): Primarily used for legwork and to increase
resistance for stronger users.
All springs: Used to maximize resistance or to stabilize the carriage for the short
box abdominal series.
No springs: Used for added diculty in exercises where the user needs to control
2
the carriage (kneeling abdominals, elephant, long stretch series).
Spring Progressions for the Allegro
Please note that these spring combinations represent the usual progression for a
standard new machine and may vary slightly depending on the age and specic
strength of your springs. The best way to nd the optimal progressions for your
machine is to test it yourself.
Spring color-coding
These color codes are standard for Balanced Body Machines
Yellow – Very light Blue – Light
Red – Medium Green – Heavy
Spring attachment points
A – Heavier (spring is attached to the button)
B – Lighter (spring is attached to the hook)
Allegro Reformer Allegro Reformer Allegro Reformer
The Allegro Reformer comes with 3 red, 1 blue and 1 yellow Allegro
spring
Light Weight Medium Weight Heavy Weight
1 - Yellow 1 - Blue, 1 - Red 3 - Reds
1 - Blue 2 - Reds 2 - Reds, 1 - Blue,
1 - Red 1 - Red, 1 - Blue, 1 - Yellow 1 - Yellow
1 - Yellow, 1 - Blue 2 - Reds, 1 - Yellow 3 - Reds, 1 - Yellow
1 - Yellow, 1 - Red 2 - Reds, 1 - Blue 3 - Reds, 1 - Blue,
1 - Yellow
Ropes and Loops
Ropes are adjusted according to specic exercise demands and user size. To
minimize rope adjustments, double loop straps are used to allow the user to
have the ropes at two dierent lengths without having to adjust them. The rope
adjustments used in the manual are:
Regular loops: Resistance of loop or handle is somewhat taut on shoulder rests.
With the double loop straps, the user will hold the longer loop. Standard for most
exercises.
Short loops: Resistance of loop or handle is somewhat taut on silver pegs. With
double loop handles the user holds smaller loop. Used for rowing and some arm
work exercises.
Very short loops: Loop or handle is approximately 5 inches shorter than the
headrest. Used for kneeling arm work facing the straps such as chest expansion
or thigh stretch.
Long loops: Loop or handle is longer than shoulder rest by a length of one
cotton loop. Used for long spine stretch or for feet in the straps for users with
tighter hamstrings.
Risers
Risers can be adjusted by loosening the knob that holds the pulley in the slot on
the Tower and moving the pulley up or down.
THE ALLEGRO TOWER
The Allegro Tower consists of a metal frame that attaches to the head of the
Allegro Reformer. Eyebolts in the frame provide attachment points for the
springs. Loops, handles or a wooden Roll-down Bar can be attached to the
springs creating a wide variety of exercises. The Allegro Tower also has an
attached Push-through Bar.
Converting the Allegro Reformer into an Allegro Tower
Remove shoulder rests by taking pins out from behind the rests and placing them
on the oor.
Remove the ropes from the cleats and put them aside.
Detach all springs from carriage and slide it to the Tower end of the frame
Lower the footbar into the lowest position and place the Trapeze mat into the frame
at the footbar end of the Allegro.
Please see the attached diagram for a listing of the various parts of the Allegro Tower
system
Spring Attachment Points
The Allegro Tower has 25 spring attachment points ceating a variety of possible
exercises and a limitles amount of adjustability. Each upright has 5 eyebolts on the
front and 5 on the back allowing users to perform exercises from either side of the
Tower. Two eyebolts are attached to the Allegro frame to create a low position, two
eyebolts are attached to the sides of the arch of the Tower and one is attached at the
highest point in the center. Common spring attachment points are listed below and
in each exercise description.
In order to adjust the tension of the springs for a particular client, move the
attachment point further away from the client to make the spring heavier, move it
closer to the client to make it lighter.
Low: Springs are attached from eyebolts at the bottom of the Allegro frame. These
springs are used to hold the Tower bar in position.
Middle: Springs are attached to the 3rd eye hook from the bottom.
High: Springs are attached to the high points on either side of the arch at the top of
the Tower.
Allegro Tower Springs
The Allegro Tower comes with 4 sets of springs as follows:
2 Sets - Short springs
Yellow – Light
Red – Heavy
2 sets - Long springs
Yellow – Light Purple – Medium
Push-through Bar Adjustments
The Push-through Bar has three possible pivot points on the Half Trapeze frame. It
is very important that the pivot point be high enough to clear the users head when
they are lying under it. If a client has an especially large head, excessive thoracic
kyphosis or a large nose, the bar can hit them when they are doing exercises. To
adjust the Push-through Bar, push the black button on the top of the pin in order to
free the pin. Pull the pins out of the uprights, move the bar to the appropriate hole
and re-insert the pins. Always return the Push-through Bar to a safe height if it has
been moved.
Safety
It is very important that the instructor be present and spotting the client
whenever the Push-through Bar is in use. The Push-through Bar should never
be adjusted low enough to hit a client who is lying under it. The safety strap must
always be used when the Push-through Bar is sprung from below. The safety strap
must be adjusted so that the angle of the Push-through Bar, when viewed from the
side, is no lower than the four or eight o’clock position and will not hit the client
should their feet slip o the bar.
Upholstery Cleaning and Disinfecting.
You can extend the life of your upholstery by keeping it clean and free of dirt, oil and
perspiration. After each use, wipe down the upholstery with a solution of mild soap
and water. Then wipe it down with clean water and dry with a rag.
Boltaex® upholstery is coated with PreFixx Protective Finish, which oers
antibacterial protection. If you want additional disinfection, use any o-the-shelf
disinfectant spray or solution, such as Pine Sol® or Lysol®. Tea tree oil mixed with
water can also be used as a cleaner and disinfectant. Since disinfectants will leave
a fragrance residue buildup with repeated use, we recommend wiping down the
disinfected area with clean water using a sponge or soft rag.
3
How to assemble your Allegro® Reformer
IMPORTANT: Before
Parts List
Part Number Description
950-003 Accessories kit: Includes ropes, pins for risers, loops,
shoulders w/ brackets, footbar shoulder bolts and
washers, black plunger knobs for trunions, tool kit
and instructions
950-008 Headrest Kit
950-009 Footbar cover
950-010 Footbar pad
950-012 Carriage top (installed – refer to
this kit number if replacing)
950-013 Plunger lever kit for vertical spring
pins (pair)
950-024 Transport wheel bracket, nut and
bolt
950-042 Shoulders with bracket (pair)
ALL6022 Risers and pulleys (pair)
Assembly of the Allegro requires 20-30 minutes. The tools you need
are included:
• 7/16” , 13/16” open end wrench
• Large allen wrench
Refer to the exploded view at right for an overview of the complete
assembly. Before you assemble your Allegro, we recommend that
you watch the setup portion of the Allegro Setup and Safety video to
familiarize yourself with the equipment.
you begin, secure the
carriage by attaching at
least two springs to the
hooks.
Attach Springs Here
Foot strap
attachment point
Note: The hole at the top of the wheel transport bracket is used for
attaching the foot strap when using the Allegro box.
5 Year Limited Warranty
Balanced Body will repair or replace any mechanical part that malfunctions due to defects in materials and workmanship for a period of ve
years from purchase date to the original owners of Allegro Reformers.
The warranty excludes normal wear and tear, scratches to the nish,
damage due to negligence or misuse, and tears in upholstery. Springs
are warranted against breakage for two years. Balanced Body will, at its
option, repair or replace any parts deemed defective. THE CUSTOMER
MUST CALL FOR AUTHORIZATION PRIOR TO RETURNING THE EQUIPMENT.
Prices and specications subject to change without notice.
Allegro® Reformer is a registered trademark of Balanced Body, Inc.
IMPORTANT PRECAUTIONS: PLEASE READ
WARNING: To reduce the risk of serious injury, read the following
important precautions before using the Allegro.
1. Read all instructions in this manual before using the Allegro. Review
the Setup and Safety video included with the Allegro before
using the equipment. Use the Allegro only as described in these
instructions and the video.
2. It is the responsibility of the owner to ensure that all users of the
Allegro are adequately informed of all precautions.
3. Use the Allegro only on a level surface. Keep hands and feet away
from all moving parts. When the Allegro is not in use, leave at least
two springs connected to the carriage. Keep children under the age
of 12 and pets away from the Allegro at all times.
4. If you feel pain, dizziness, or shortness of breath, stop exercising
immediately.
5. Before beginning any exercise program, consult your physician.
4
Step 1: Install the Shoulder Rests
First pull out the locking pins located between the keyholes on the
carriage. Note the two protruding studs on the bottom of the shoulder rest assemblies. These studs t into the keyhole plates on the top
of the carriage. Simply lower the shoulder rest studs into the keyholes
and slide away from the padded area on the carriage. Slide the locking pin through the hole in the shoulder rest support and through the
hole in the carriage to lock the shoulder rests in position. The shoulder
rests can be installed in two positions. One position is 1” wider, and is
more comfortable for those with broad shoulders.
Shoulder Rest Assemblies
Keyhole Plates on Carriage
Shoulder
The gure at right illustrates
the storage position for the
shoulder pads. Note the key
hole storage slots positioned at
the head end of the Allegro.
Rests in
Storage
Position
Step 2: Install the Horizontal Spring Pins
The horizontal spring pins allow you to adjust the footbar horizontally
in any of four holes on the frame. These holes are called Horizontal
Footbar Adjustment Holes 1-4. The four holes at the curved edge
of the trunnion plate are used to adjust the footbar vertically. These
holes are called Vertical Footbar Adjustment Holes 1-4. See the gures
below.
Horizontal Footbar
Adjustment Hole #3
• Align the Large Horizontal Springpin Hole in the left trunnion
plate over Horizontal Adjustment Hole #3 on the frame. Then,
align one of the two supplied spring pins over the two holes.
Vertical Footbar
Adjustment Hole #2
Trunnion Plate
Horizontal
Spring Pin
Large Horizontal
Spring Pin Hole
• Screw the threaded portion of the spring pin clockwise into
the threaded hole until the spring pin is completely threaded
in the hole and the pin bottoms out against the trunnion plate.
If the pin does not screw easily into the threaded hole, use the
supplied 13/16” open end wrench to screw it in. Please DO NOT
use pliers. Move the trunnion plate slightly, side to side, until the
spring pin has clearly sprung into Hole #3.
• Tighten the horizontal spring pin an additional 1/8th turn using
the 13/16” open end wrench. Please DO NOT use pliers.
Repeat this step to install a spring pin into the right trunnion plate. Be
sure to fully disengage spring pins when changing trunnion hole positions. This will prevent spring pins from scung the frame’s anodized
nish.
Step 3: Install the Footbar
This step will be easier if you have someone help you. One person
should hold the weight of the footbar while the other guides the
footbar into position.
• Prepare to install the two shoulder bolts by sliding the two
larger inside diameter at washers along their shafts.
• Pick up the footbar. While holding
down the footbar spring pin
handles, guide the footbar over
the outsides of the trunnion
plates. Align each footbar
spring pin with vertical footbar
adjustment hole 1 or 2. While
continuing to support the
footbar, slowly release
the footbar spring
pin handles to allow
the spring pins to
engage the footbar
adjustment holes
on the trunnion
plate. Be sure the
pins on both sides are engaged.
5
Vertical Footbar
Adjustment Hole #2
Trunnion Plate
Washer
Pre-intalled
• Pivot the footbar slightly until the large hole at the bottom of the
footbar aligns with the remaining threaded hole in the trunnion
plate.
• Slide the shoulder bolt with two large inside diameter washers
through the left large footbar hole. Tighten the shoulder bolt
clockwise into the trunnion plate using the supplied allen wrench
until the body of the bolt bottoms out against the footbar. Repeat
on the right side. Tighten each allen bolt an additional 1/8 to 1/4
turn.
Tip: As you tighten the bolts, wiggle the footbar slightly. This will make it
easier to tighten the bolts securely.
Step 4: Install the Risers
The risers have pulleys at the top and
a small pin locking hole drilled at the
bottom. The locking pins prevent the
risers from pulling out of the frame
during use.
• Insert the risers through the
holes on the Allegro frame. Turn
the risers until the attached
pulleys point toward the footbar
and are angled towards the outside of the machine. Important:
make sure the pulleys
are angled toward the
OUTSIDE of the machine,
not the inside. Rotate the
risers slightly so that the
locking pins can be inserted. Insert the locking
pin through the Allegro
frame and risers.
Pulleys point towards the OUTSIDE
Spring Pin Handle
Spring Pin
Two Washers
Shoulder Bolt
Riser Insert Holes
Riser Storage Holes
➡
Pulleys
Risers
➡
Step 5: Thread the Ropes
Be sure that the springs are attached so the carriage is secure. Place
the large loop of the Allegro cotton loops over the shoulder rests. The
D-ring attached to the loops should point toward the risers. The ropes
have a metal snap on one end. Connect the metal snap to the D-ring
on the cotton loop. Thread the free end of the rope as follows:
• Thread the rope through the pulley top and around the pulley,
then back through the nearest eye strap on the carriage.
• Push the rope into the cam cleat, and then through the eye
strap furthest from the risers.
• Pull the end of the rope until there is no slack left. Repeat on the
other side.
To lengthen the rope, lift it out of the cam cleat, adjust the rope to the
desired length, and then push the rope back into the cam cleat. To
shorten the rope, simply pull on the free end of the rope.
Optional: Foot Plate Installation
• Make sure the footbar is in
the proper position shown in
Figure 1.
Smal l knob inser ted in secon d posit ion fro m top
on t he upp er fla nge.
Footb ar “Plung er” Knob i n seco nd rail hole from
the stoppe r.
Figure 1
• Attach the new foot plate
by inserting the lower ange
on the foot plate into the
foot plate clip as show in
Figure 2. The backside of the
footplate should be resting
against the footbar.
Alle gro foo t plate (back side)
Lower flange
Stopp er
Anti -wear s trip a nd
stan ding p latform edge
Footp late c lip
Figure 2
Stacking the Allegro Reformer
To see a demonstration of how to stack the Allegro, watch the Setup
and Safety portion of the Allegro Introductory/Level 1 video. Attach
the springs to keep the carriage from moving. Move the footbar to
the “down“ position. Remove the shoulder rests and store in the slots
at the head of the frame. Put the head rest down. Remove the risers
and store in the holes at the head of the frame. Place the ropes and
loops inside the Allegro frame. After the rst machine is in position,
put the spacer blocks in place before stacking the next machine.
Standing the Allegro vertically
It is absolutely critical that the Allegro footbar be set and
locked in the correct position for standing storage. If
possible, use two people when standing an Allegro on
end. Move and lock the footbar into the holes closest
to the foot-end of the carriage frame. Raise the footbar
to its highest position. Lift the head-end of the Allegro
frame to waist height. Then raise the frame to vertical.
Use your foot to steady the wheeled end of the frame as
you lift to vertical. The vertical Allegro will come to rest
on a platform created by the Footbar and the transport
wheels of the carriage frame.
Allegro Wall Security Strap
For additional safety, Balanced Body oers a Wall Security Strap,
which secures the Allegro Tower to a wall.
6
Cleaning
Wipe the carriage pad, headrest, footbar and shoulder rests with a
soft cloth and a mild, non-abrasive cleaner after each use. Keep the
carriage track and wheels clean from dust and dirt. Wipe the entire
track with a towel and cleaner regularly Clean the footbar trunnion
track weekly. Clean the frame with a mild, non-abrasive cleaner. Keep
the ropes and springs clear of dust. Cotton loops can be machinewashed. Hang to dry.
Lubrication
Lubricate the footbar trunnion track as needed with dry silicone spray
lubricant, available at most hardware or automative stores. Be careful
of over-spray. Do not use a “wet” lubricant like WD 40. It is not necessary to lubricate the carriage track; lubrication will attract dirt and will
make the track dicult to clean. If you hear noise coming from the
track and wheels, use only enough dry silicone to stop the noise. Wipe
o any excess.
If required, use the silicone lubricant on parts that rub together:
pulleys, footbar and standing platform hinges, etc. Apply a drop of
machine oil on the footbar locking pins as needed.
Maintenance
• In everyday commercial use, the springs should be safe to use
for one to two years. Replace any spring that is kinked, bent or
shows separations while at rest. The only acceptable separation
is a very small one where the spring begins to taper down to
the hook.
• Ropes should be replaced when they begin to look heavily
worn.
• Remove hair and debris from the axles of the wheels. Debris
can create pressure on the bearings, causing them to wear. If
you hear noise from the bearings, replace them. Otherwise, no
maintenance on the bearings is required
• Repair any tears in the upholstery with an upholstery repair kit
available at auto parts stores, or have the repair done locally. Call
Balanced Body for other upholstery and re-upholstery options.
Replacement pads are available from Balanced Body
• Replace any missing screws, retention pins, or other parts.
Questions? Call 001-916-388-2838
7
HOW TO ASSEMBLE THE ALLEGRO TOWER OF POWER
Thank you for purchasing the Balanced Body Allegro Tower of Power.
The following step-by-step instructions provide guidance for assembly
and installation.
Parts List
Prior to assembly, check the parts and components you received against
the following list. If you are missing any parts, please contact the
Balanced Body customer service department at 1-800-PILATES
(1-800-745-2837).
700-001 Tower of Power Frame
Qty Part number Description
1 600-000 Bent Frame
1 TRP0047 Assembly, Aluminum Push-Through Bar
1 GEN9406 Tee Handle Pin
Box containing parts
Qty Part number Description
2 700-002 T-slot bracket (left and right)
2 600-009 Knob Spacer
2 600-010 Pulley Spacer
4 600-011 Delrin Washer
2 GEN9857 Long Black Knobs
2 700-003 Adjustable Pulley
2 600-012 Spring Standoff
2 GEN9847 4” Eyebolt
2 GEN9021 Nylock Nut
1 900-005 Bungee with hooks for Tower
1 GEN9282 5/32” Allen Key
2 SPR9001 Red Spring
2 SPR9002 Yellow Trap Spring
2 SPR9461 Leg Spring (Standard)
2 SPR9006 Leg Spring, Yellow
1 710-010 Roll Down Bar
1 101-005 Single Cotton Loop, PAIR
1 SS6018 Safety Strap w/Carabiner
Required tools
5/32” Allen key (included)
Vise grips, pliers or adjustable wrench (not included)
Note: Additional tools may be required for installing the Standing
Platform Latch. Please refer to included Latch kit and instructions.
Assembly time
30-45 minutes
Prepare your workspace
Make sure you have enough physical space around your Allegro to work,
especially at the head- end of the machine.
Prepare your Allegro Reformer
Remove all ropes and risers and pins from the Allegro. If you are
retrofitting the Tower onto an existing Allegro, you will thread your
ropes through the pulleys later (see “Threading the Ropes”).
Remove the Logo/Label (for Allegros purchased before 2/1/04)
Allegros built prior to February 1, 2004, use a full-length logo/label
inserted on both sides of the Allegro frame. This label runs from the
stop screw at the foot end of the frame to the corner of the head-end
of the frame, and is backed with corrugated material. This label and
backing material must be removed for Tower installation. You can order
a new logo/label free of charge by calling 1-800-PILATES. Allegros built
after February 1, 2004, include a shorter label that does not need to be
removed.
Foot bar En d
Figure 1
T-slot bracket assembly–left
Sta nding platfo rm
T-slo t brack et ass embly– right
Head-End
Note : Left and R ight a s view ed from this end.
Install the Support Brackets (Part# 700-002)
Find the left and right T-Slot Support Bracket Assemblies among the
par ts. Figure 1 indicates the proper orientation of the left and right
brackets at the head-end of the frame.
Loosen the four screws on each bracket assembly until all the plates in
the bracket assembly are completely loose and can move independently
of each other. (see Figure 2). The bracket assembly is held together
with “capture screws”.
8
Loos ened
scre ws
Bot tom lip of A llegro frame
Figu re 2
Corn er scre w
Bot tom lip of A llegro frame
Inn er pla te
Figu re 2a
Tilt the inner bracket plate into the bottom lip of the Allegro label
channel (Figure 2a). The bracket plate should insert next to - not over
- the corner screw that holds the frame together. The frame corner
screw will act as a positioning guide (refer to Figure 2 again for location
of corner screw).
Straighten the bracket so that the entire surface of the inner bracket
plate is positioned in the label channel (see Figure 3).
Insert a short black knob through the outer plate and into the bracket.
This knob will act as a “support bolt” (see Figure 3). Turn the knob two
to three times to give some stability to the bracket assembly. These
support bolts will position and secure the bottom of the Tower frame.
Do not completely tighten yet - you will need to install the Tower frame
first (see next sec tion).
Inn er tub e of
brac ket
Sup port Bolt
Kno b
Inn er Pla te
ATTACH THE TOWER OF POWER FRAME (Part# 700-001)
NOTE: The T-handle pins are positioned on the inside of the frame for
shipping purposes only. They will be moved to the outside of the frame
in the nex t section.
Remove the Push-through-Bar by pushing in the button on the head of
the T-handle pin, while holding the
Push-through Bar steady. Set aside the
Push-through Bar. Position the Tower
frame at the head-end of the Allegro as
shown in Figure 5. The back of the Tower
is identified by a serial number located
in the lower left corner of the frame,
and should be facing away from
the Allegro.
Figu re 5
Spa cer
Ser ial
Num ber
T-pin locat ion (w ill
be positi oned o n
out side o f frame
late r)
Push -throug h
bar (shou ld be
remov ed bef ore
Tower instal lation )
Pivo t bolt knobs
Slo t 2
Top of
Slot 1
Brac ket
scre ws
Mat ing Su rface
Figu re 3
bet ween b racket
and lips of
All egro fra me
Re-insert the four screws into
the inner bracket plate. Using
the 5/32” Allen key, turn each
screw a few times. When all
four screws are engaged, slide
the entire assembly toward
the frame end. When the
assembly is touching the frame
corner screw, tighten all four
screws securely (see Figure 4).
NOTE: It is crucial that these
Figu re 4
screws remain tight. Please
check them on a regular basis
to make sure they are tight at
all times.
Repeat assembly on other side
of Allegro frame.
Corn er scre w
Sup port
Bol t
Kno b
Ins erted
scre ws
Note : Tall
sid e of
brac ket
sho uld be
touc hing t he
corn er scre w
Lower the Tower frame into the support brackets. The bottom of the
Tower frame has slots that will fit over the support bolt knob.
With someone holding the frame ver tically in place, insert a second set
of short, black knobs as shown in Figure 5. These knobs will act as “pivot
bolts”. The pivot bolt knobs are used to secure the frame to the support
bracket. Install the pair of pivot bolt knobs and spacers star ting from
the inside of the frame and going outside. These pivot bolt knobs will
go through the slotted hole in the Tower frame and into the support
brackets (note spacer position, Fig. 5). Tighten the pivot bolt knobs until
fully secure. Go back and tighten the support bolt knobs securely.
REINSTALLING THE PUSH
THROUGH BAR (PTB)
(Par t# TRP-0047)
The Push-through Bar adjusts
vertically in all Balanced Body
Tower and Trapeze frames. It is
easily moved up and down by
using the quick-release T-handle
pins. Install the PTB in the
desired location on the Tower
frame using the quick-release
T-handle pins. They should be
positioned on the outside of the
Tower frame and pass completely
through the frame and then the
PTB. (See Figure 6)
9
But ton of T-handl e
pin after re-ins tall
3 h ole po sition s
Figu re 6
But ton of
T-han dle
pin before
re-i nstall
The Push Th rough B ar is held in pla ce with
the T-handl e pins
INSTALL THE PULLEYS
(Par t#700-003)
Pla stic
Washe r
Eye- loop, pul ley
and Spacer
pre- assem bled
Install the riser/pulley assembly
as shown in Figure 7. The spacers
and washers should be positioned
through the Tower frame. To install
the pulleys you will need:
Kno b
Spa cer
2 long black knobs (also referred to
as “pulley knobs”)
Pivo t
2 eye-loops/pulley/spacer
Bol t
Kno b
assemblies
4 plastic washers
Figu re 7
Ins tallat ion of Adjus table Pulley
2 spacers
THREADING THE ROPES
NOTE: If you are retrofitting the Tower to an existing Allegro you will use
your existing ropes.
Be sure that the springs are attached so the carriage is secure. Place the
large loop of the Allegro cotton loops over the shoulder rests. The D-ring
attached to the loops should point toward the risers. The ropes have a
metal snap on one end. Connect the metal snap to the D-ring on the
cotton loop. Thread the free end of the rope as follows:
• Thread the rope through the pulley top and around the pulley, then
back through the nearest eye strap on the carriage.
• Push the rope into the cam cleat, and then through the eye strap
fur thest from the risers.
• Pull the end of the rope until there is no slack left. Repeat on the other
side.
To lengthen the rope, lift it out of the cam cleat, adjust the rope to
the desired length, and then push the rope back into the cam cleat. To
shorten the rope, pull on the free end of the rope.
Nylo ck nut
USIN G THE PREIN STALLED PUSH THROUG H BA R SA FET Y STRAP
(Par t# SS6018)
The PTB safety strap is used only for top-sprung PTB exercises. The
illustration at right shows the
safety strap correctly used to
secure the push-through bar.
The strap includes numerous
loops or “contact points”
so that you can adjust the
“stopping point” of the PTB
when it is released during
exercise.
The Allegro Tower comes
with a standard three-sided
PTB. For users looking for
increased PTB function and
flexibility, Balanced Body can
provide an additional insert
shaft in order to create a foursided PTB. To order, call 1
Push -throug h Bar secure d to t he Tower using the
safe ty st rap
-800-PILATES.
INSTALL THE STANDING PLATFORM LATCH (Part #600-013)
It is critical to secure the Allegro standing platform when using the mat
conversion. Install the standing platform latch kit before using the mat
conversion. See separate instructions included with latch kit.
INSTALL MAT CONVERSION PAD (Par t# AL3000)
Disconnect all the carriage springs.
Move the carriage to the head- end of the Allegro frame and clear the
ropes out of the way.
Lift the headrest over the top of the frame to insure that the carriage is
positioned all the way to the head-end. (see Figure 9).
Place the mat in the open space between the standing platform and the
carriage edge.
NOTE: Be sure the standing platform is properly
secured with the latch when using the mat
conversion. Remove the shoulder rests from
the carriage (optional).
Figu re 8
INSTALL THE SPRING “STANDOFFS” ASSEMBLY (Part# 700-004)
The spring “stand-offs” are used for bottom sprung PTB exercises. They
are installed in the small hole at the head-end of the Allegro frame that
is used for the riser attachment pin.
Remove the Nylock nuts from the eyebolt assemblies.
Insert the eyebolts through the holes in the Allegro frame so the spacer
fits snugly against the outside of the frame.
Using a wrench or pliers, thread and securely tighten the Nylock nut on
the inside of the frame (see Figure 8).
Spr ing
4” Eyebolt
10
Mat Pad
Sli de carr iage t oward
tower
Figu re 9
Ins tallat ion of the l arge ma t on the Al legro.
Remo ve
sho ulder rests
(opt ional)
A. Lift
B. Ti lt
toward
fram e
D. Lowe r
C. Make su re Tower
is clear of thi s
fas tener
Figu re 10
FOLDING, MOVING AND STANDING AN ALLEGRO TOWER
NOTE: Always exercise caution when moving, lifting or storing an Allegro
or an Allegro Tower. Use proper lifting technique to avoid injury. The
Tower increases the weight of the Allegro and can be awkward to lift. It is
recommended that two people move and stand an Allegro Tower.
The Tower can be folded onto the Allegro for storage and space conservation
(see Figure 10).
TO FOLD:
Remove all Tower springs.
Secure the Push-Through Bar to the top of the Tower with the bungee cord.
Remove mat conversion pad. Move the carriage to the Footbar end of the
frame and attach all carriage springs to spring hooks.
Loosen the following knobs (1-2 turns):
Large black middle knobs (pivot bolt knobs).
Large black lower knobs (support bolt knobs).
Standing at the end of the Tower, firmly grasp both sides of the Tower frame.
Place one foot on Allegro frame end for stability. Lift the Tower frame
vertically so that the bottom of the Tower frame clears the lower support
bolts.
Take one step forward into the frame, lowering the Tower onto the carriage.
Tighten pivot bolt knobs.
Check that there are no springs, eyebolts, or sharp/pointed parts resting on
or denting the carriage pad.
TO MOVE:
Stand at the head-end of the Allegro (Tower-end) facing the Tower and
carriage.
Grasp the Allegro frame firmly with two hands. Be sure to lift with your
hands on the Allegro frame, not on the Tower frame.
Using your legs, lift the frame to waist level.
Roll the Allegro to the desired location using the transport wheels at the
foot-end of the carriage frame.
NOTE: Raising the Allegro Tower to a more vertical position increases its
maneuverability. Please exercise caution when lifting the frame above
waist height. Use two people if possible. Beware of ceiling height, light
fixtures, low doorways and exit signs. Doorways are usually too narrow to
roll through, requiring the Allegro to be turned on its side.
TO STAND:
It is absolutely critical that the Allegro footbar be set
and locked in the correc t position for standing storage.
If possible, use two people when standing an Allegro on
end. All Allegros can be stored on end, including Allegros
with and without legs, and Allegros with Towers.
Check for overhead clearance. An Allegro requires
approximately 93 inches of vertical clearance. Lower
the Tower frame onto the carriage (see instructions for
folding Tower).
Move and lock the Footbar into the holes closest to the
foot-end of the carriage frame. This is the position
fur thest from the carriage. Be sure that the Footbar
plunger pins securely lock into the frame holes.
Raise the Footbar to its highest position by squeezing
both height adjustment levers. Be sure that the Footbar
lever pins drop securely into the highest holes on the plate.
The Footbar is now locked in its longest and highest position.
Double-check the Footbar position and ceiling height.
Using two people, lift the head-end of the Allegro frame to waist height.
Then raise the frame to vertical. Use your foot to steady the wheeled end
of the frame as you lift to vertical. Do not lift the Allegro by holding the
Tower frame.
The vertical Allegro will come to rest on a platform created by the Footbar
and the transpor t wheels of the carriage frame.
ADDITIONAL ITEMS
Bungee with Hooks for Tower
Use the short bungee cord with hooks to secure the Push-through Bar at
the top of the frame when not in use or when folding the Tower.
Leg and Arm Springs
The Tower is equipped with:
Two (2) yellow springs
Two (2) red springs
Two (2) long purple springs (often called “leg springs”, equivalent to long
blue springs)
Two (2) single loop hand/foot straps
Roll Down Bar (Part# RD6013)
The Roll Down Bar is included for additional exercises. Attach to the
Tower using two springs of the same length and resistance.
NOTE: When using the Roll Down Bar, secure the Push-through Bar to the
top of the Tower using the bungee cord.
Allegro Vertical Storage Strap
For additional safety, Balanced Body offers a Vertical Storage Strap, which
fastens the Allegro Tower to a wall.
If you have any questions about installation and assembly, please call
1-800-PILATES (1-800-745-2837) or 001-916-388-2838 (International)
11
How to install the Allegro legs kit
Components provided in your kit:
(4) Nylock hex
nuts
(4) 1/2” long black socket screws
(2) Black shoulder posts
(
4) Legs (not shown)
(2) Transport wheel brackets
Tools needed:
Phillips screwdriver (for Allegros with serial numbers 008342 and
lower)
Ratchet and 1/2” socket (for Allegros with serial numbers above
008342)
Large standard screwdriver
Two 1/2” wrenches
7/16” wrench
(4) Leg pads
(1) Large Allen
wrench (3/16”)
(16) 3/4” long black socket screws
(1) Small Allen wrench
(5/32”)
(2) 1-1/4” long silver
screws
12
Turn the Allegro upside down.
First, attach all of the springs to keep the carriage stationary. Be sure
that the riser posts are locked into place with their locking pins. Place
the footbar in its highest position and check that all pins are locked so
that the footbar is secure. Then, with the help of a strong friend, lift the
Allegro from both ends and carefully turn it upside down and set it on
the floor. You may want to provide some sort of padding under the riser
posts to protect the floor.
Install the legs.
If you have an Allegro with serial number 008342 or lower, use the
Phillips screwdriver to remove the screws holding the four rubber feet
to the bottom of the Allegro. If you have an Allegro with a serial number
higher than 008342, use the ratchet and 1/2” socket to remove these
screws.
Next, place one of the legs onto the frame, aligning the four holes
in the leg with the brass colored inserts visible at each corner of the
frame. Using the 3/4” long socket head screws, fasten each leg to the
frame. (Tip - using your fingers, thread a screw into each of the holes
before you begin to tighten any of them.) Tighten the screws using the
provided large Allen wrench. When all four legs are tightened, peel the
backing off the shaped leg pads and stick them to the bottom of each
leg.
Install the red wheels onto the new
transport wheel brackets.
Using the two 1/2” wrenches, loosen and remove the nut on the bolt that
holds the red transport wheels to the old bracket. Watch for washers and
observe where they are placed so that you can replace them correctly when
you fasten the wheels to the new brackets. Leave the old transport wheel
brackets in place as they provide attachment points for the foot strap. Install
the wheels on the inside of the transport wheel brackets.
Install the shoulder posts.
Return the Allegro to the upright position. Remove the shoulder rests from
the carriage. Under the shoulder rest you will see two silver-colored screws
that protrude downward to lock the shoulder rests into place on the carriage.
Using the large standard screwdriver, remove the screw furthest from the pad
and closest to the end of the shoulder rest brackets – (see photo). You will
have to put some pressure on these screws to overcome the thread-locking
compound that is applied during the manufacturing process. Remove the
spacers between the screws and the bottoms of the brackets.
Install the new transport wheel brackets.
Install the two new transport wheel brackets to the two legs on the
footbar end of the machine. Near the tip of the leg, you will find holes
to match the two holes in the brackets. Install the brackets so that
the screws are towards the center of the machine and the protruding
flange is towards the outside of the machine (see photo below). Fasten
the brackets to the leg with the 1/2” black socket head screws and the
nylock nuts. Use a 7/16” wrench to hold the nut on the inside of the leg
while you tighten the screw with the small Allen wrench.
Remove and
replace this
screw
When these screws are removed, replace them with the provided 1 1/4” long
silver screws. Be sure to replace the spacers. Tighten these screws rmly.
Finish by turning the shoulder rest brackets over and screwing the two black
posts onto the exposed threads of the two new screws (see photo below).
Grip the posts rmly and tighten them as much as possible.
Screw the shoulder
posts onto
the exposed threads of
the new screws
If you have any questions, please
call Balanced Body at 1-800-PILATES
(1-800-745-2837) or 001-916-388-2838
(International)
13
HOW TO INSTALL YOUR ALLEGRO® WALL SECURITY STRAP
The Allegro® Wall Security Strap is designed to mount on walls
with standard wood framing. If you have a different type of wall
construction (brick, concrete, etc.), it may require a different
fastener. Check with your local hardware store.
PARTS INCLUDED
1 adjustable belt strap (101-000)
1 3 1/2” eye -fastener (GEN9149)
TOOLS YOU WILL NEED
Drill with 1/8” bit (not included)
Phillips or flathead screwdriver (not included)
INSTALL THE EYEFASTENER
Find a stud in the wall where you would like to stand your Allegro.
Make sure you have ample space on both sides of the stud as well
as above for the Allegro. Using a 1/8” drill bit, pre-drill a hole
into the stud. The hole should be positioned 5’ to 5 1/2’ above the
floor. Secure the eye-fastener into the pre-drilled hole with the
screwdriver until the shaft of the fastener is completely within the
wall.
ATTACH THE STRAP TO THE
FASTENER
Lengthen the strap by moving
the adjustable belt clip to the
end of the strap.
Drape the strap over your index
finger so that the strap ends
are hanging equally on both
sides. Using your other hand,
pinch the strap about six inches
below your finger, creating a
loop. Remove your index finger.
Push the loop through the
opening of the eye-fastener
and out the other side. Feed
both strap ends through the
loop and then tighten, creating
a knot around the opening of
the eye -fastener.
Loop pushe d throu gh the open ing of the
eye- fasten er.
MOUNT THE ALLEGRO TO THE
WALL
Follow your Allegro or Allegro
Tower instructions for proper
standing procedure.
Move the Allegro against the wall with the footbar pointed away
from the wall or perpendicular to the wall.
Wrap the strap ends around one rail and connect the ends like a
belt, using the adjustable clip. (NOTE: Do not try to wrap the strap
ends around the entire frame – it will not fit.) Pull the slack on the
strap to tighten.
IMPORTANT: Balanced Body is not responsible for any damage or
injury caused by improper wall mount installation, or the use of
incorrect or improper wall mounting equipment.
Stra p ends fed t hrough the lo op
If you have any questions, please call Balanced Body
at 1-800-PILATES (1-800-745-2587) or
001-916-388-2838 (International).
14
®
How to install your Allegro Reformer
Standing Platform latch
How to install your Allegro standing platform latch
This new latch is designed to retrofit your Allegro Reformer. This retro fit is
mandatory for use with the Allegro® Tower of Power.™
It is easy to install with a few simple tools.
You will need:
Screwdriver with a Phillips head
Adjustable wrench
Parts included in the kit
1 Latch plate
2 Nylock nuts
2 Pre-load studs
1 3/16 Allen key (Gen 9280)
2 bumpers
1 sheet metal screw (Gen 9064, not shown)
1 packet lubricant (Not shown)
Remove bolts
1. Locate the pre- load studs on the machine (see Figure 1
2.Us ing the Allen key and adjustable wrench, remove the two bolts and nut s
above the sprin g hooks as shown. These are the two bolts closes t to the right
hand side of the machine. Set as ide. You can use these in installin g your
latch. Nylock nuts are easier to tighten when they’ve been used once . We
have included spare Nylock nuts for your convenience.
Install Latch on frame
1. Note the two tabs on the latch (see fig. 2a)
2. Slide latch so that the bolt holes are visible through the slots in Latch. (Fig.
#2b)
3. Insert the provided pre-load studs into Latch slots and through bolt hol es.
4. Install the Nylock nut on each stud. Tighten comp letely. (Fig. 2c)
Figure 1
Figure 2a Figure 2b Figure 2c
15
Attach spring to frame
1. Using a Phillips head screwdriver, remove the small sheet metal screw from
the right end hole of the standing platform hinge. Keep nearby, you can use
this screw in the latch retrofit. (Figure 3a)
Please note : if this screw is stripped or lost during assembly, use the spare
sheet metal screw provided.
2. Thread sheet me tal screw into loo p on end of spring attached to the corner
of the latch plate.
3. Place screw in the hole from which it was removed. (Figure 3b)
4. Use your Phillips head screwdr iver to tighten down. Please note to stretch
and bend spring gently when tightening down screw to prevent spring coil
from catching under screw.
Attach bumpers
(optional)
1. Remove the black Velcro tabs located on the Allegro rail and cover edge.
(Figures 4a & b)
2. Attach one clear self-stick bumper on each side of the cover edge where the
Velcro tabs were. (Figure 4c)
Maintenance
Upon first use and over time, you can apply Dr y Silicone spray to t he latch
mechanism
End hole
Figure 3a Figure 3b Figure 3c
Figure 4a Figure 4b Figure 4c
If you have any questions, please call call
Balanced Body at
001-916-388-2838.
Completed Assembly
07/06
16
Reformer Exercises
Denition of Exercise Set-up Terms
Level: The level of expertise needed to undertake exercise.
Reps: How many times the exercise is performed.
Springs: How many springs should be attached during exercise.
Bar: Proper position of the footbar during exercise.*
Head rest: Proper position of the head rest during exercise.*
Loops: Which loops should be used during exercise.*
Focus: What should be emphasized during exercise.
Precautions: Physical conditions that may limit or exclude a participant.
Footwork, All Levels
10 reps Springs: 2 – 4 springs Bar: Middle or High Head rest: Up
Focus
Breathing – exhale out/inhale in, or inhale out/exhale in
Neutral spine
Pelvic stability
Hip, leg and ankle alignment
Hip, leg and ankle strengthening
Circulation
Isolation – release unnecessary tension in the upper body and hips
Precautions
Sensitive to ankle, knee, hip exion, spinal compression
Starting position
Supine on carriage, feet on foot bar, legs hip width apart
Heels
Heels on foot bar, push back and return
Toes
Ball of foot on bar, heels slightly raised, push back and return
Prehensile
Ball of foot wrapped around the bar, push back and return
Pilates V
Ball of foot on bar, turned out, low releve, heels together, push back and return
Flex/Releve
Ball of foot on bar, parallel, legs straight, plantar ex ankle, dorsiex ankle,
plantar ex ankle, bend knees, push back to starting position
2nd position
Heels at ends of bar, slight turn out, push back and return
Running in place
Ball of foot on bar, dorsiex one heel, bend the other knee, alternate legs 20-50
times
Exercises may need to be modied for people with these conditions.
Prerequisites: Specic exercises that must be mastered before undertaking a
new exercise.
Starting Position: Where to begin the exercise on the Reformer.
*If applicable
Heels Toes
Prehensile
Pilates V
17
Rollback, Level 1
10 reps Springs: 1 – 2 Bar: None Loops: Short
Focus
Breath - exhale roll down/inhale roll up or inhale down/exhale up
Spinal exibility
Abdominal strength
Shoulders down
Neck long
Soft hip exors
Precautions
Back injuries, neck injuries, hip exor injuries. Be cautious with osteoporosis
Prerequisites
Comfortable in spinal exion
Starting position
Seated facing ropes, knees bent, loops in hands with arms straight and elbows
soft
Standard Exercise
Hold loops with arms straight, roll down, curving back and staying lifted, roll
back up maintaining slight exion in spine
Oblique Variation
Rotate knees to one side and torso to the other, roll down, switch rotation and
roll up
Arm work Variations
Roll back and with low back on carriage add bicep curls or deltoid lifts for 3 reps, roll up
Hundred, All Levels
10 sets Springs: 1 – 3 Bar: None Loops: Regular Headrest: Up
Focus
Percussive breathing - in for 5, out for 5
Stable pelvis – imprinted or neutral
Hollow abdominals
Abdominal strength
Shoulders down
Neck long
Precautions
Back injuries, neck injuries, hip exor injuries, osteoporosis
Prerequisites
Hundred on the mat
Starting Position
Lying supine on carriage, knees at 90 degrees, hands in loops, arms to ceiling
Level 1
Knees bent at 90 degrees, reach arms to sides as the head and upper body lift o
the carriage, pulse arms with breath
Level 2
Legs straight up to ceiling, reach arms to sides as the head and upper body lift o
the carriage, pulse arms with breath
Level 3
Reach arms to sides as the head and upper body lift o the carriage, straighten
legs to ceiling then lower legs keeping low back on mat, pulse arms with breath
18
Coordination, Level 2
6 reps Springs: 1 – 2 Bar: None Loops: Regular Headrest: Up
Focus
Breath – inhale start, exhale reach, inhale open/close, exhale return
Stable pelvis – imprinted or neutral
Hollow abdominals
Abdominal strength
Adductor strengthening
Shoulders down
Neck long
Precautions
Back injuries, neck injuries, hip exor injuries, be cautious with osteoporosis.
Prerequisites
Mat or Reformer Hundred
Starting Position
Lie supine on carriage, knees at 90 degrees, hands in loops with elbows bent at
90 degrees and upper arms on carriage
Standard exercise
Reach arms to sides as the head and upper body lift o the carriage to Hundred
position, open and close legs, bend knees rst, then lower head and return arms
to starting position
Reverse Abdominals, Level 4
10 reps Springs: 1 – 2 Bar: None Loops: Regular
Focus
Breath - exhale to pull the knees in, inhale to release
Abdominal strength
Iliopsoas strength
Iliopsoas and abdominal coordination
Imprinted spine
Shoulders down
Neck long
Precautions
Back injuries, neck injuries, hip exor injuries, osteoporosis
Prerequisites
Mat Roll-up, strong abdominals, ability to maintain imprinted spine
Starting position
Supine facing ropes with an imprinted spine, knees bent at 90 degrees, loops
around the knees, head supported with the hands, elbows wide
Standard Exercise
Maintaining imprinted spine, hollow out abdominals and pull knees above 90
degrees while exing the torso and lifting the head up, return legs to starting
position maintaining an imprinted spine
Oblique Variation
Rotate torso to the right, reach left hand across toward right knee, pull knees
in toward the chest as arm reaches across (Repeat 4 – 8 times on one side and
switch)
19
Kneeling Abdominals, Levels 1-2
10 reps Springs: 0 – 2 Bar: None Loops: None
Focus
Breath – Exhale as knees pull in/ inhale to return to starting position
Pelvic stability
Abdominal strength
Pelvic stability
Scapular stability
Precaution
Shoulder, elbow and wrist problems, inability to kneel
Prerequisites
Mat all fours hollowing (pregnant cat abdominals)
Starting position
Kneel on all fours facing straps with hands on the edges of the frame
Standard Exercise (at back)
Face straps with knees against shoulder rests, keeping spine neutral and parallel
to the ground, pull carriage toward the head by exing at the hips
Variation – Oblique 1
Place both hands on one frame allowing torso to side bend and rotate while
keeping hips as square as possible, pull both legs in increasing the movement of
the torso
Variation – Single leg 1
Lift one leg o carriage and extend it in a staight line behind you, keeping
the shoulders as square as possible pull one leg in maintaining a neutral back
position
Starting position, facing straps
Flat Back
Oblique 1
Single Leg 1
20
Feet in Straps, Level 1
6 reps Set up: 2 springs Bar: Any Loops: Regular
Focus
Breath - exhale out/inhale in or inhale out/exhale in
Spine to mat or neutral spine
Hollow abdominals
Abdominal strength
Pelvic Stability
Hamstring, adductor and gluteal strength
Hamstring and adductor exibility
Leg and hip alignment
Hip range of motion
Precautions
Hip exor injury, limited hamstring exibility, back injuries, weak abdominals
Prerequisites
Adequate hamstring exibility, ability to stabilize the back, Hundred
Starting Position
Supine on carriage, loops around arches
Leg lowers
Hips stable, begin with inner thighs together, lower and raise legs
Variations: Legs parallel, turned out or turned in Magic circle or ball between the
legs
Scissors
Hips stable, begin with inner thighs together, open legs to sides and return
Variations: Legs stay over hips, legs move down toward the bar while carriage
moves (V’s)
Circles
Hips stable, begin with inner thighs together, moving legs down and around in
circles or D’s, reverse directions Variations: Legs parallel, turned out or turned in,
or knees in straps
Starting Positions - Leg Lowers 1
Leg Lowers 2
Scissors 1 / Circles 1
Scissors 2
Circles 2
Circles 3
21
Pulling Straps, Level 1
4 – 8 reps Springs: 1 - 2 springs Box: Long Loops: Regular
Bar: Low or none
Focus
Breath – inhale pull, exhale release
Hip bones to mat
Hollow abdominals
Triceps, latissimus, lower trap and upper back strength
Head in line
Scapula placement
Leg and torso alignment
Precautions
Shoulder, elbow and wrist injuries, some back problems
Prerequisites
Ability to lie prone
Starting Position
Lie prone on long box with chest o front edge of box, foot bar down, facing
ropes, grasp ropes.
Arms down
Pull ropes to hips along edge of carriage
Arms out to sides
Pull ropes to hips with arms extended out to the side
Upper back lift
Pull ropes along edge of carriage and lift upper back
Triceps press
Pull ropes to hips along edge of carriage, keeping elbows in place, ex and
extend the elbow
Pulling Straps
Swan (Level 2)
Starting Position:
Prone on long box, facing low or middle footbar, hands on bar.
Press out to straight arms, press down on the bar to lift into back extension, press
torso back to at, bend elbows.
Pulling Straps with Upper Back Lift
Swan
22
Short Box - Abdominals, All levels
6 reps Springs: 4 - 5 Box: Short Strap: Foot strap Pole in hands
Focus
Breath – inhale down/exhale back or exhale down/inhale back
Abdominal strengthening
Abdominal hollowing
Back strengthening
Back exibility
Precautions
Back, neck and shoulder injuries, osteoporosis
Prerequisites
Reformer Rollbacks, Cadillac Rollbacks
Starting Position
Sitting on short box, facing footbar, feet under foot strap, knees slightly bent
Standard Exercise
Roll down with a long curve and roll back up
Oblique variation
Roll down with a long curve, rotate the torso to each side, roll back up
23
Pelvic Lift, Level 2
6 reps Springs: 2 - 3 Headrest: Down
Focus
Breath – exhale up, inhale back, exhale in, inhale roll down
Hamstring and gluteal strengthening
Abdominal hollowing
Pelvic stability
Spinal mobility
Precautions
Back problems, limited knee exion, limit roll up with cervical problems
Prerequisites
Mat Pelvic Press
Starting position
Lying supine, ball of feet or heels on bar, legs parallel or V-feet and hips
externally rotated
Standard Exercise
Roll pelvis up o the carriage, push back, keeping hips at one level, bring carriage
in, roll down
Leg positions
Legs parallel, heels under sit bones
Legs parallel and inner thighs together
Legs in Pilates V with heels together
Heel frame width apart with the hips turned out.
Arm Work, Level 1 - 2
4 - 10 reps Springs: 1-2 Box: long, short or none
Loops: very short, short or regular
Focus
Breath – inhale pull/exhale release
Biceps, triceps, pectoralis and deltoid strengthening
Scapular stabilization
Torso stabilization
Sitting posture
Precautions
Wrist, arm or shoulder problems, back problems with limited sitting ability
Sitting variations for all exercises
Sitting on carriage, cross-legged, legs straight or kneeling
Exercises Facing the Straps
Biceps
Holding very short loops in hands, bend elbows to pull straps to shoulders.
Triceps/Posterior Deltoid
Loops in hands, arms straight, pull straps back level with hips and pulse arms back
Exercises Facing Footbar
Serve a tray
Sitting facing footbar, regular loops in hands, elbows bent, reach forward,
straighten arms, open arms to the side palm up and return
Hug a tree
Sitting facing footbar, regular loops in hands, arms out to sides, soft elbows, bring
ngertips toward each other
Biceps
Triceps
Serve a tray
Hug a tree
24
Standing, Level 1 - 3
8 reps Springs: 1 spring Standing platform
Focus
Breath – exhale out, inhale in
Adductor and abductor strengthening
Abdominal hollowing
Standing alignment
Balance
Precautions
Balance problems
Prerequisites
None
Starting position
Standing with one foot on standing platform, and one on the carriage. Face side
of the room parallel to the side of the Allegro. Put the rst foot on the frame and
the second foot on the carriage.
Standard Exercise
Stretch legs open, close legs
Leg Position Variations
Legs straight, parallel, turned out
Legs bent, parallel, turned out
25
Allegro Tower Exercises
Denition of Exercise Set-up Terms
Level: The level of expertise needed to undertake exercise.
Reps: How many times the exercise is performed.
Springs: Number and location of springs on the Allegro Tower.
Loops: Which loops should be used during exercise.*
Focus: What should be emphasized during exercise.
Precautions: Physical conditions that may limit or exclude a participant.
Exercises may need to be modied for people with these conditions.
Rollbacks, Level 1
6-10 Reps
Springs: 2 long yellow or 2 short yellow springs from high position
Rollback Bar or handles
Focus
Breathing – exhale roll down, inhale at the bottom, exhale to roll up
Balance between abdominals and lumbar extensors
Soft neck and shoulders
Maintain C-curve
Soft hip exors
Precautions
Shoulder and neck problems, some low back problems, osteoporosis
Starting position
Sit facing Tower, holding on to bar or handles, knees soft, feet on metal bars.
Standard Exercise
Hold bar with arms straight, roll down, curving back and staying lifted, roll back
up maintaining slight exion in spine
Oblique Variations
Wooden bar (Water skiing)
Sit diagonally on table, place left foot against pole, cross right foot over ankle,
place left hand on bar and reach right arm open while rotating torso to the right.
Roll down and up maintaining rotation, then switch sides.
Prerequisites: Specic exercises that must be mastered before undertaking a
new exercise.
Starting Position: Where to begin the exercise on the Allegro Tower.
*If applicable
Roll Backs
Water skiing
26
Feet in Straps, Level 1
6-10 reps
Springs: Long springs from middle or high position
Loops around arches
Focus
Breath - exhale out/inhale in or inhale out/exhale in
Neutral spine
Hollow abdominals
Pelvic stability
Hamstring, adductor and gluteal strength
Hamstring and adductor exibility
Leg alignment
Precautions
Back injuries, some knee injuries and hamstring strains
Starting Position
Lie supine with head toward Tower loops around arches
Leg Lowers
Both legs loops and inner thighs together, lower legs toward the table and
maintain pelvic stability.
Variations: Parallel, turned-out, turned-in, holding a ball or magic circle between
the legs
Circles
With both legs in loops circle the legs in both directions, maintaining pelvic
stability.
Variations: parallel, turned-out, turned-in
Scissors
With both legs in loops, lower legs toward table then open and close legs and
maintain pelvic stability.
Variations: parallel, turned-out, turned-in
Walking
With both legs loops alternately bring one leg down toward the table and then
the other, while maintaining pelvic stability.
Variations: parallel, turned-out, turned-in
Leg Lowers
Circles
Walking (springs middle position)
27
Feet in Straps Sidelying – Adductor Pull, Level
1-3
6-10 reps
Springs: Long springs from middle position
Loops around arches
Focus
Breath - exhale down/inhale up
Correct side-lying position (waist up, hips and shoulders in line)
Hollow abdominals
Pelvic stability and isolation of the leg from the pelvis
Adductor, medial hamstring and external rotation strengthening
Precautions
Some back injuries, knee injuries, and unstable sacroiliac joints
Starting Position
Lie on your side on Allegro Tower with back of body in line with back edge of mat
and legs slightly forward.
Support body by bracing the bottom arm against upright pole or resting head on
arm.
Place loop around arch
Standard Exercise
Pull top leg down toward bottom leg.
Maintain correct side-lying position.
Variations: parallel, turned-out (larger range of motion), turned-in.
Ovals
Maintaining correct alignment, move top leg in a small circle in both directions.
Variations: parallel, turned-out, turned-in
Front-Back Kick
Maintaining correct alignment, swing top leg forward and back (as in the Side
Kick on the mat).
Variations: parallel, turned-out, turned-in
Adductor Pull
Front-Back Kick
28
Foot and Legwork, Level 1
10 reps
Springs: 2 long purple springs from the bottom on Push-through Bar
Safety strap on
Focus
Breath – inhale push, exhale return
Spine to mat or neutral spine
Leg, ankle and foot alignment
Calf and hamstring exibility
Foot, ankle and lower leg strength
Precautions
Back injuries, knee injuries
Starting Position
Supine on Allegro Tower with feet on Push-through Bar, and springs attached
from low position onto the Push-through Bar
Plies
Lie supine with the Push-through Bar in line with anterior hip crease, ex knees,
ex hips, with metatarsals or heels on the bar, and straighten legs and return.
Foot position variations: Heels, Toes
Leg variations: parallel, turned out, v-feet, wide 2nd position, single leg
Plie/Releve
Lie supine with the Push-through Bar in line with anterior hip crease, hips exed,
knees bent, metatarsals or toes on the bar.
Push the bar up toward the ceiling straightening the knee, plantarex the ankle,
dorsiex the ankle and return.
Variations: parallel, turned out, single leg
Plantarexion
Lie supine with Push-through Bar in line with anterior hip crease, legs straight,
metatarsals or toes are on bar, plantarex and dorsiex the ankles.
Variations: parallel, turned out, single leg, running in place
Plies
Plantarexion - 2 legs
Plantarexion - alternating legs
29
Seated Push Through, Level 1
6 reps Springs: 1 short red spring from above on Push-through
Bar
Focus
Breath – exhale stretch forward, inhale stretch up or reverse
Spinal exion and extension
Hamstring exibility
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with spinal mobility
Precautions
Some back injuries, shoulder injuries
Prerequisites
Mat – Spine Stretch
Starting Position
Sit on table facing Tower, with feet against upright bars, and both hands on the
Push-through Bar (knees can be bent or straight depending on exibility).
Standard Exercise
Push bar down, curve spine forward beginning with top of head, reach the bar
forward and stretch.
Return by hollowing out abdominals and stacking one vertebra on top of another
until sitting up on the sit bones.
Press bar up and lean forward from hips with a at back before beginning again
Cat, Level 3
4 reps Springs: 2 short springs from above on Push-through Bar
Focus
Breath – exhale roll down, inhale to extend out, exhale pull back, inhale uncurl.
Spinal exibility
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with full spinal mobility
Precautions
Back injuries, shoulder injuries, knee injuries, and osteoporosis
Prerequisites
Mat – Cat/camel stretch
Starting Position
Kneeling on table, hands on Push-through Bar with the bar close to the body.
Standard Exercise
Press bar down and roll the spine down beginning with top of head.
Reach bar away as spine elongates into extension.
Return by pulling abdominals in and curling spine back into exion before
stacking vertebra one on top of the other to return to the starting position. (Keep
the hips pressed forward over the knees as much as possible.)
30
Circle Saw, Level 2
4 reps Springs: 2 short yellow springs from above on Pushthrough Bar
Focus
Breath – exhale stretch, inhale to circle out, exhale reach, inhale circle back
Spinal exibility in rotation
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with full spinal mobility
Precautions
Some back injuries, shoulder injuries
Prerequisites
Mat - Saw
Starting Position
Sit on table facing Tower, with feet against upright bars, right hand pushing up
on the Push-through Bar, left hand reaching toward right foot.
Standard Exercise
Sweep left hand toward left foot and continue to circle arm out and around,
allowing torso to lean back while maintaining abdominal lift and torso integrity
until the left hand reaches over the right arm toward the right foot.
Reverse the circle
Do four repetitions using each arm, keep both sit bones anchored for pelvic
stability (or release one slightly to increase stretch).
Seated Double Arms, Level 1-2
4-10 reps
Springs: 1 - 2 short red springs from high position on Push-through
Bar
Dowel or padded stick
Focus
Breath – exhale pull, inhale release or inhale pull, exhale release
Scapular stability and mobility
Shoulders down
Abdominal hollowing
Balance on sit bones
Precautions
Shoulder injuries, modify for tight adductors
Starting Position
Straddle table facing Tower, hands on Push-through bar, or sit cross-legged inside
frame of Push-through Bar. Can also stand on outside of Allegro facing Tower.
Pull downs with stick
Hold the dowel or padded stick as wide as possible with palms facing you.
Pull bar down, focusing on soft neck and upper shoulders.
Return bar to starting position without raising the shoulders.
Pull downs with stick
31
Parakeet, Level 4
4-6 reps
Springs: 2 short red springs from high positions on to the Push-through Bar
Focus
Breath – varies
Pelvic stability
Hamstring and gluteal strengthening
Abdominal hollowing
Spinal articulation in exion
Leg and torso alignment
Precautions
Back injuries, neck injuries, and osteoporosis
Starting Position
Lie supine with head toward footbar of table and toes gripping Push-through
Bar with the legs straight. When bar is pulled down, tailbone should not come
o table.
Standard Exercise
Bend knees and press the bar out until legs are straight, keeping a rm grip on
the bar with toes or arch of foot. Lift arms over head.
Reach the arms towards the feet and roll the torso up o the mat until the hands
are reaching toward the Push-through bar.
Roll back down bringing the hands beside the torso.
Pull bar back by bending knees and press bar up toward ceiling rolling the spine
o the table into a shoulder stand.
Lift one foot o bar and return it maintaining pelvic placement.
Lift other foot o and return it.
Bend and straighten knees, maintaining torso height, roll down and repeat.
32
Loading...