Maximize the 14 Body Positions on Your Total Gym! – Position 2

Maximize the 14 Different Body Positions on Your Total Gym!

Position #2 – Seated/Kneeling/High Kneeling Backward

Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.

This is Part 2 of a 7-Part series and will cover the 3 different positions with your body facing the tower. (Scroll to the bottom of this article to see all 14 body positions)

One of the biggest benefits of the Total Gym is its impressive versatility, which saves time. Today, I want to highlight Compound Exercises, which is simply the term we use to describe doing two or more exercises at once.

Here are a few examples from today’s video, so make sure you give it a gander!

In the Seated Backward Position, I quickly demonstrate the following exercises:

1. High Row – This strengthens the rear shoulders and upper back and is my favorite exercise for improving your posture!
2. Mid Row – to target the mid back, your Lats – (cool workout term for ‘latissimus dorsi’)
3. Low Row – to target the lower back, your lower Lats
4. Bicep curls – you gotta get those guns toned, pumped, and ready for summer!
5. Chest expansion – another great postural improving exercise taken from my Pilates training
6. Goal Posts – Hey all my fellow pickleball, tennis players, and golfers! This is an effective exercise to strengthen the four muscles that comprise your rotator cuff. Also grateful for rehabbing your rotator cuff muscles.

As you’ll see in the video, you can perform all of these exercises with your legs up on the glide board. Why do this? Because it’ll give you a wonderful, deep hamstring and lower back stretch as you let your torso reach up for the tower at the start of each repetition.

According to the World Health Organization (WHO), lower back pain is the leading cause of disability and will affect 80% of people sometime in their lives! We can avoid being a part of this statistic by keeping the hamstrings and lower back muscles flexible while doing these six exercises on your Total Gym.

Furthermore, going from the forward stretch to the exercise position (where your torso is perpendicular to the glide board) strengthens your lower back. A three-for-one special that does a wealth of good for your body!

I also demonstrate several Kneeling and High-Kneeling positions, which are awesome for challenging your balance and proprioception.

So go check out the video, stay healthy, and keep the questions and comments coming. I love this stuff and I’m here to help!

Here are the 14 Body Positions on Your Total Gym:

1. Seated Forward
2. Seated Backward – Today’s Highlight
3. Kneeling Backward – Today’s Highlight
4. High-Kneeling Backward – Today’s Highlight
5. Lying Upright Supine
6. Lying Upright Prone
7. Line Inverted Supine
8. Line Inverted Prone
9. Seated Sideways Right
10. Kneeling Sideways Right
11. High Kneeling Sideways Right
12. Seated Sideways Left
13. Kneeling Sideways Left
14. High Kneeling Sideways Left