2/2/12
POWER FLEX PLATFORM
Exercise & Instruction 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.
20
©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
CalvesThighs
Hips
Abdomen
Waist
Weight
Date
19
2
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
CalvesThighs
Hips
Abdomen
Waist
Weight
Date
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.
18
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 Cords
Intermediate 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
17
Fig. 2
5mm
allen
wrench
13mm
wrench
Glideboard Incline Position Tension Cords
Intermediate A #1, #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
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. 7
Fig. 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
wrench
13mm
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 Cords
Intermediate A #2 and #3
Advanced A or B #1, #2, #3 and/or #4
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 ROUTINE
The 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.
15
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
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® Pro
Exercise
Pilates Power Gym® Pro
Power 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
7
14
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
CARE AND STORAGE
Your 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.
Works the hips, inner thighs,
front and back thighs and calves.
Fig. 1a
Fig. 1b
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
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.
Keep your abs pulled in firmly and
stabilize your torso with the arms
throughout the exercise.
Perform 8 to 16 repetitions.
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
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2 and/or #3
Fig. 2c
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
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.
Keep your abs pulled in firmly and
stabilize your torso with the arms
throughout the exercise.
Perform 8 to 16 repetitions.
Works the hips, front and back thighs,
calves, abs and lower back muscles.
Fig. 7a
Fig. 7b
9
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
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.
Works the hips, inner thighs,
front and back thighs and calves.
Fig. 3a
Fig. 3b
12
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2 and/or #3
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.
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.
Works the front and back thighs, inner
thighs and calves.
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.
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.
Works the front and back thighs, inner
thighs and calves.
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2 and/or #3
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.
Works the hips, inner thighs,
front and back thighs and calves.
Fig. 5a
Fig. 5b
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
Fig. 5c
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