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.
2/2/12
 PROGRESS CHART
TABLE OF CONTENTS
Date Weight Waist Abdomen Hips Thighs Calves

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

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

20
 Please carefully read the following safety precautions and
workout instructions before using the Power Flex
Platform on your Pilates Power Gym Pro Unit. PROGRESS CHART
IMPORTANT SAFETY INFORMATION
Every two weeks, measure
yourself and use the chart below
WARNING to record your progress. Before
writing on it, make as many
Measuring Sites
Waist
You and others can be seriously injured or killed if the warnings on the equipment, Abdomen
in the Pilates Power Gym Pro Owners Manual, Video, and in this Power Flex Platform
copies as you think youll need. Hips
Booklet are not followed. Carefully review all warnings before using the equipment.
We suggest you keep these in a
notebook. You will find it both Thighs (L/R)
informative and motivational
1) Before starting this or any other exercise program, consult your physician. Your to look back at what youve
physician should assist you in determining the target heart rate zone appropriate for your done. This data will help you Calves (L/R)
age and physical condition. Certain exercise programs or types of equipment may not chart future fitness goals as you
be appropriate for all people. This is especially important for people over the age of 35, continue to improve.
pregnant women, or those with pre-existing health problems or balance impairments.
If you are taking medication which may affect your heart rate, a Physicians advice
Date
is absolutely essential. Weight Waist Abdomen Hips Thighs Calves

2) S
 tart 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) D
 o 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) B
 efore 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 attachments not recommended by the manufacturer.

2 19
12) Side Press with Side Leg Lift Fig. 12a
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
Fig. 12b
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. 12c
Glideboard Incline Position
Intermediate A #2 and #3
Advanced A or B
18
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) W
 ear 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, dont 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 supervision 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 Owners Manual, and this booklet, failure to follow these instructions
could result in serious injury or death.
Tension Cords
#1, #2, #3 and/or #4
3
 11) Leg Press Combo
Lie on your back with your head on the Headrest and your arms resting at your sides.
ASSEMBLY INSTRUCTIONS 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
Please follow these instructions when adding the Power Flex
Power Flex Platform and straighten your knees. When your legs are almost extended,
Platform to your Pilates Power Gym Pro exerciser.
remove one foot from the Power Flex Platform and lift your knee. See FIG. 11b.
Warning: Please place 2-3 Tension Cords in the corresponding notches in the Slowly bend the knee of your leg on the Power Flex Platform and glide the carriage
Base Frame Assembly during assembly of the Power Flex Platform to keep back to its starting position. Simultaneously, extend the knee of your lifted leg until
the Glideboard from sliding away from the Foot Rest Bar. To safely adjust the calf is just above the Foot Rest Bar. See FIG. 11c. Press back and again extend
the Tension Cords please refer to your Pilates Power Gym Pro Owners the leg on the Power Flex Platform while simultaneously lifting your other leg until
Manual for instructions. 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.
Part Included:
Power Flex Platform Keep your abs pulled in firmly and move at a slow, even tempo through all parts of
the combo movement.
Tools Included:
1 - 5mm Allen Perform 8 to 10 repetitions with this four-part combo movement counting as
Wrench
one repetition.
1 - 13mm Wrench
Works the hips, inner thighs, front and back thighs and calves.
1) Remove the 2) Using the 5mm foot rest
Knob at the Allen Wrench on bar
Fig. 11a Fig. 11b
bottom of the the head of the Bolt
Pilates Power which is on the
Gym Pro unit. outside of the Foot
Repeat on other Rest Bar and the
side. See Fig. 1. 13mm Wrench on 5mm
allen
the Nut which is 13mm wrench
knob wrench
to the inside of
Fig. 1 the Foot Rest Bar, Fig. 2
remove the Bolt, Washer
and Nut from both sides of the unit
to remove the Foot Rest Bar. See Fig. 2.
Fig. 11c Fig. 11d
3) Lay the Foot Rest foot rest
4) Make sure the
hook & top piece is
Bar and Power bar loop area bottom strap under the bar
Flex Platform on each side of
on the floor as the Power Flex
shown. With the Platform is as far
hook & loop area on the Foot Rest
facing upward, Bar as possible
slide the Foot and the top piece is
Rest Bar into under the top of the
the Power Flex Foot Rest Bar as
Platform. See shown. See Fig. 4. bottom strap
Fig. 3. Note: The Power Flex of power flex
platform
Platform was designed
Fig. 3 to fit very tightly over Fig. 4
the Foot Rest Bar. Glideboard Incline Position Tension Cords
Intermediate A #1, #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4

4 17
 ADV A N C E D E X E R C IS ES
10) Seated Single Leg Plie 5) Push on the Foot 6) Pull Power Flex
Rest Bar and Platform tightly and
Sit in the center of the Glideboard and Fig. 10a pull on the top fold over the top of
place your hands slightly behind your of the Power the Foot Rest Bar
Flex Platform. and securely attach
hips with the fingertips facing forward. See Fig. 5. the hook & loop
Place one foot in the center of the Power area. See Fig. 6.
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 Fig. 5 Fig. 6

Glideboard. See FIG. 10a. Push your

foot against the Power Flex Platform
and straighten your knee, while 7) With the hook 8) Use the Bolts, Washers
Fig. 10b and Nuts you removed
& loop area
simultaneously lowering your heel to the outside, in Step 2, to attach
against the Power Flex Platform. position the the Foot Rest Bar on
both sides of the unit.
See FIG. 10b. Pause at the end of the Foot Rest Bar
Tighten using the 5mm
with Power
movement, then slowly return to Flex Platform
Allen Wrench on the bolt
outside of the Foot
the starting position. into the original hook &
Rest Bar and the 13mm 5mm
loop
position. See facing Wrench on the Nut to nut allen
13mm wrench
Keep your abs pulled in firmly and Fig. 7. outside
the inside of the Foot wrench washer
stabilize your torso with the arms Rest Bar. See Fig. 8.
throughout the exercise.
Fig. 7
Perform 8 to 16 repetitions, then Fig. 8
change sides and repeat the exercise
with your opposite leg.
9) Insert the Knob
Works the hips, inner thighs, front and in the hole just Assembly is complete. You are now ready to
below the Bolt begin exercising using the Power Flex
back thighs, calves, abs and lower back Platform on your Pilates Power Gym Pro unit.
and securely
muscles. tighten. Repeat
on other side.
See Fig. 9.
Glideboard Incline Position Tension Cords
Intermediate A #2 and #3
Advanced A or B #1, #2, #3 and/or #4

Fig. 9

16 5
 INTEGRATING THE POWER FLEX PLATFORM 9) Single Leg Side Press
EXERCISES WITH THE PILATES POWER Lie on your side and prop your torso up Fig. 9a
GYM PRO EXERCISE ROUTINE by placing your bottom forearm on the
Headrest in the flat position. Bend the
The Power Flex Platform exercises can replace some of the original exercises found knee of your bottom leg and relax that
in the Pilates Power Gym Pro 8 -Week Workout Routine that is included in your leg on the Glideboard. Place the foot of
original Pilates Power Gym Pro Owners Manual. The Power Flex Platform gives your top leg in the center of the Power
you more exercise variations and can provide additional comfort to enhance the Flex Platform, with your toes facing
satisfaction of your Pilates Power Gym Pro workouts. Please refer to the list below forward. See FIG. 9a. Press your foot
and read both the Power Flex Platform Exercise & Instruction Booklet as well as against the Power Flex Platform and
your original Pilates Power Gym Pro Owners Manual, including all warnings straighten your knee. See FIG. 9b.
and progressions, for more information on how to use the Power Flex Platform to Pause at the end of the movement, then
enhance your exercise routine. Do the additional bonus Advanced Exercises found slowly return to the starting position.
on pages 16-18 at the end of your workout routine for an additional challenge.
Keep your abs pulled in firmly and your
Fig. 9b
torso lifted throughout the exercise.
Pilates Power Gym Pro Pilates Power Gym Pro Perform 8 to 16 repetitions, then turn
Exercise Power Flex Platform Exercise
onto your other side and repeat the
Second Position Plie First Position Knee Lift Press exercise on the opposite leg.
Heel Drop Narrow Press with Heal Pulse
Works the hips, front and back thighs
Narrow Squat Jog and calves.
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

Glideboard Incline Position Tension Cords

Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4

6 15
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.
Glideboard Incline Position
Beginner A #2 and/or #3
Advanced A or B
14
CA R E A N D ST OR A GE
Fig. 8a 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.
P OWER FLE X PL A T FOR M EX E R C ISE S
1) First Position Plie Press
Lie on your back with your head on the Fig. 1a
Headrest and your arms resting at your
sides. Place your feet in the center of
the Power Flex Platform and make a
Fig. 8b 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 Fig. 1b
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.
Tension Cords Works the hips, inner thighs,
front and back thighs and calves.
#1, #2, #3 and/or #4
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
7
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.
Glideboard Incline Position
Beginner A #2 and/or #3
Advanced A or B
8 13
Fig. 2a 7) Seated Curl and Press
Sit in the center of the Glideboard and Fig. 7a
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.
Fig. 2b
Pause at the end of the movement, then
slowly return to the starting position. Fig. 7b
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. 2c
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
Tension Cords
#1, #2 and/or #3
6) Jog
Lie on your back with your head on the Fig. 6a
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. Fig. 6b
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
Beginner A #2 and/or #3
Advanced A or B
12
3) First Position Knee Lift Press
Lie on your back with your head on Fig. 3a
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 Fig. 3b
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.
Tension Cords Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
#1, #2 and/or #3 Advanced A or B #1, #2, #3 and/or #4
9
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
Beginner A #2 and/or #3
Advanced A or B
10
5) Narrow Press with Heal Pulse Fig. 5a
Fig. 4a 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
Fig. 5b
end of the last heel lift, then slowly
Fig. 4b 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. 5c
Tension Cords
#1, #2 and/or #3
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced A or B #1, #2, #3 and/or #4
11