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Seated Backward_Sequence

Maximizing Time & Efficiency

Exercise Group: Abdominals

Exercise Level: Introductory

Over 200 exercises can be performed on the Total Gym incline bodyweight trainer. See how to move easily from one exercise to the next—in sequences based on body position and machine set up—to maximize time and efficiency in your workout.


Advanced Cable Work
Advanced Cable Work

Advanced, high-level progressions for shoulders, arms, chest and back, with recruitment of core stabilizers.
Arm Cable Exercises
Arm Cable Exercises

Single arm cable sequence for shoulders, biceps and back.
Compound Movement Progressions
Compound Movement Progressions

Torso Rotation, Horizontal Shoulder Abduction, Single Arm Chest Fly, Lateral Triceps Extension, Biceps Curl and Overhead Press
Compound Movements
Compound Movements

This is a great body position for upper body compound movements promoting dynamic core stability.
Horizontal Shoulder Abduction
Horizontal Shoulder Abduction

Plank
Plank

The ultimate in instability to promote stability and core strength, Plank on Total Gym has several progressions to increase the intensity of the exercise.
Rowing
Rowing

Various rowing sequences with cables work the back and shoulders.
Shoulder Rotation
Shoulder Rotation

Internal, External Shoulder Rotation—options for varied shoulder work
Single Cable Combo
Single Cable Combo

Core balance and control are gained in this advanced body position on the glideboard.
Trunk Progressions
Trunk Progressions

Recruits core through dynamic stability training with advanced upper extremity variations of Chest Fly, Shoulder Abduction, Torso Rotation, Biceps Curls, Triceps Extensions,  Internal & External Sholder Rotation and Sholder Press.
Upper Extremity Progressions
Upper Extremity Progressions

Isolate shoulder and arm muscle groups with these exercises sequences.