You
Congratulations on your purchase of the XL glider system the best machine to get you looking your best and feeling even better
Hi, I'm Heidi ender this video is designed to teach you all about your XL glider
We'll go over how to set up use and easily store your XL glider
first off
Let's familiarize ourselves with the XL glider your XL glider basically consists of this sturdy steel frame
Two sure-fit gliding platforms rugged aircraft cables and comfortable foam padded hand grips
You may have also ordered the optional electronics and hydraulic resistance package
Your electronics will allow you to keep track of every calorie you burn as well as your distance speed and time
Your hydraulic pistons attached to the brackets on the front frame of your XL glider
When you connect the pistons to their posts you get an intense high calorie burning workout
When you receive your XL glider, please read your owner's manual carefully
Before we learn how to set up and fold our XL gliders for easy storage
Let's go over how to attach the hand grips. You'll need a Phillips head screwdriver
Attaching your hand grips is as easy as one two three one insert the hand grips two line up the holes and
Three insert the screws and tighten securely
Now we're ready to set up our XL glider to set up your XL glider
Simply grab the front crossbar near the padded hand grips with both hands
Lift the machine up so it's standing on end grab the side support rails pull back and let the machine down gently
Carefully unlock the foot pedals, and you're done. The XL glider also conveniently folds for easy storage
To break down the XL glider just grab the front crossbar near the handrails with both hands and pull back
Step back and just let the XL glider fold up all by itself
Lock the foot platforms, and you're ready to slide it under a bed, or stand it up in a closet
Before we begin to learn some of the exercises you can do on the XL glider
Let's make sure we're ready first of all make sure your XL glider is on a solid flat carpeted surface
Check to be sure you have plenty of clearance space in front of and behind your XL glider
It's also a good idea to keep a water bottle handy when you're working out
It's very important to keep your body well hydrated. You may also want to keep a towel nearby
Another very important thing to remember is to wear a good pair of athletic shoes and avoid bulky clothing
Remember to exercise intelligently. When you're first learning an exercise keep the movement small until you feel comfortable
And then gradually increase your intensity
Also, please monitor yourself. You always want to work out at a level that's comfortable for your body
You should always be able to talk during your workout. If you find yourself gasping for air, you're working too hard
Please slow it down. It's okay to take a break if you need one. Remember you should enjoy your workout, not endure it
Remember you should enjoy your workout, not endure it
Now you're ready to get on your XL glider. Before you step on your XL glider, please make sure all of your cables are secured
And the machine is fully extended. Stand behind your XL glider facing the front crossbar
Place one hand on each back bar and place your left foot between the two foot pedals
Transfer your hands one at a time to the front crossbar. Keep your hands on the front crossbar until you're completely on the XL glider
Carefully place your right foot on the right foot pedal and step on
Next, bring your left foot up to the left foot platform and step on
Keep your hands in place until you feel completely comfortable and balanced
Now you're ready to start gliding
Let's get started. It's important to warm up before every workout. This allows you to get blood flowing to all your major muscle groups
Which helps to reduce the risk of injury
A great exercise to warm up with is the basic glide. Your hands will stay on the front crossbar
Keep your knees soft and gently begin to move your feet back and forth
While you're doing the basic glide, keep your heels flat on the foot platforms
You'll want to do the basic glide for about 10 minutes before you begin every workout
From here we're going to do a little stretching. The first stretch we do will target the front of your legs
Gently move your hands to the center of the handrails
Slowly push back on the right handrail, moving your right leg backwards
When you feel a good stretch in the front of your leg, hold it for at least 8 seconds
Slowly release your right leg. Do the same movement with your left leg and hold it for at least 8 seconds
Now we'll stretch the back of our legs. Your hands are still at the center of the handrails
Gently pull back with your right arm, pulling your right leg in front of you
Once you feel a comfortable stretch through the back of your right leg, hold it for at least 8 seconds
Do the same thing with your left leg
Now that we're all warmed up and stretched out, let's get into some serious gliding
Let's go back to our basic glide. Remember, your hands are on the front crossbar
And you're gently pushing the foot pedals back and forth, keeping your heels on the foot platforms
Once you feel comfortable with this movement, you can add in your upper body by slowly moving your hands
to the bottom of the padded handrails. Eventually you can move them up to about the center of the handrails
From this position, you can easily move into a power glide
Keeping your knees soft, simply open up your stride
Now you should allow your heels to gently lift off the foot pedals as each foot moves back
Once you feel comfortable with the power glide, try moving into the cross-country skiing movement
Your stride can stay the same, or if you'd like, you can try to open it up even wider
Your heels will still lift slightly as you push back on the foot pedals
Your hands will slowly slide up to the top of the handrails
Now you can really rotate those shoulders, getting both that upper body and lower body really moving
From here, we can add some upper body resistance training
Keep your hands towards the top of the handrails. Come up slightly on your toes and stay on your toes
Slowly begin to lean forward. The key to this movement is to think of your legs as weights
Focus on pushing them back behind you with your arms
Please, only lean as far forward as you feel comfortable
As you get stronger, you'll be able to lean farther forward
We've hit the upper body. Now let's move down and target those buns
Slowly center up on the machine. Gently slide your hands back down to the center of the handrails
and go back into a power glide
We're going to go into a move called the Hesitation. It looks like this
One, two, hold. One, two, hold. Just stride two and then squeeze that glute
Stride two and squeeze that glute
Stride two and then squeeze that glute. Stride two and squeeze
Your heels still lift slightly as you push back
We've worked the back of the legs. Now let's focus on the front
Go back into your power glide. Now simply squat down
Your heels will rise naturally and you'll stay on the ball of the foot during this exercise
Remember to keep your back straight and your shoulders back
You should really feel this all through the front of your thighs
This next movement is called the Advanced Power Jog
Like the name says, this is an advanced movement
This is a goal you can set for yourself
From the power glide position, simply let go of the handrails and let your arms swing naturally
As you feel more confident, you can really open up your stride
Now you're jogging on air
Once you feel very comfortable with all of the movements
You can begin to combine different movements and create your own customized workout
Please take about five minutes after your workout to cool down
A good way to gradually bring your heart rate down is to shorten your power glide stride
Eventually working your way into the basic glide
When you're ready to get off your XL glider, make sure you've come to a complete stop
And you feel completely balanced on both foot platforms
Place both of your hands on the front crossbar
Keep them in this position until you've completely dismounted your XL glider
Carefully bring your left foot down and place it on the floor between the two foot platforms
From here, carefully bring your right foot down behind the back bar and place it securely on the floor
Let go of the front crossbar, straighten up, and lift your left foot out and away from the machine
Again, congratulations on the purchase of the XL glider system
Remember, set reasonable goals for yourself
Follow your healthy eating plan included in the system
And most importantly, have fun!