Exercise

Muscles Used:

Abdominal

Setup:

Adjust the seat height so that lower back pad is resting on your lower back. Check the weight stack to ensure appropriate resistance. Grip handles.

Movement:

With a controlled motion upper torso crunch, emphasize the use of your abdominal muscles. Avoid using your arms to power through the motion, they should provide a guide for the motion. Concentrate on squeezing your abdominal muscles throughout the exercise. Maintaining control, return to the start position and repeat the motion.

Tip: Grasping only one handle while performing the exercise is a way to prevent from using your arms excessively.

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Exercise

Muscles Used:

Rectus Abdominis, Internal Oblique, External Oblique

Setup:

Place feet on the appropriate foot support for users height that allows for a slight bend at the knees.

• Shorter users will use the top front foot support.
• Taller users will use the bottom front foot support.
• Adjust the handle start position for a slight lower back hyper extension with the elbows fully extended.

Movement:

Grasp handles firmly. With a controlled motion, push the handles forward by bending forward from trunk while keeping arms fully extended. Concentrate on squeezing your abdominal muscles throughout the exercise. Maintaining control, return to the start position and repeat the motion.

Tip: There are several options available to increase the difficulty.

• Try using the foot supports under the seat instead of the front foot supports.
• Try using one hand to create asymmetry and integrate more oblique muscles. Repeat exercise with the opposing hand.
• Try incorporating torso rotation along with the abdominal crunch to active the oblique muscles.

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Exercise

Muscles Used:

Quadriceps, Hamstrings & Maximus Gluteus

Setup:

Raise seat to tallest position. Sit on seat. Place feet on footplate hip width apart. Grab handle near the footplate with right hand, actuate the seat release lever on the left side with left hand then with a controlled motion bend knees and lower body into to the desired range of motion. Release the seat release level. Grip the handles on the sides of the seat and position body with chest-up, shoulders and head back against back pad.

Note: When positioning the feet on the footplate, ensure that the feet are placed so that the knees do not move beyond the toes, as this places excessive stress on the knee joints.

Movement:

With a controlled motion, extend the legs until the knees are slightly bent. DO NOT LOCK THE KNEES. Return to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

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Exercise

Muscles Used:

Assist Dip: Triceps, Anterior Deltoid, & Pectoralis Major

Assist Chin: Latissimus Dorsi & Biceps

Setup:

Assist Dip: Select weight and step up on footplates. Rotate handles to inner or outer position. Grip handles and place knees on pad.

Assist Chin: Select weight and step up on footplates. Grip desired hand position and place knees on pad.

Note: Weight chosen is weight that will be subtracted from body weight when performing exercise. The more weight selected, the easier the exercise.

Movement:

Assist Dip: Lower body with controlled movement, keeping torso upright and shoulders back. Do not exceed a comfortable range of motion. Push up slowly until elbows are nearly straight. When finished, bring the knee pad all the way up to bring weight stack to rest. Carefully step backwards onto steps and back down to floor.

Assist Chin: Pull body upwards, then return down with a controlled movement. When finished, bring the knee pad all the way up to bring weight stack to rest. Carefully step backwards onto steps and back down to floor.

Assist Dip

Assist Chin

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Exercise

Muscles Used:

Erector Spinae & Gluteus

Setup:

From a seated position - with hips pushed against lumbar pad - place feet on foot support. Adjust start position on back pad for desired range of motion.

Movement:

With chest up and shoulders back - grip handles and extend back - until low back contacts lumbar pad. Hold the position briefly and return weight with controlled movement to starting position.

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Exercise

Muscles Used:

Biceps

Setup:

Adjust the seat height so elbows are slightly off arm pads and aligned with axis of rotation. Check the weight stack to ensure appropriate resistance. Sit with chest-up and shoulders back and grip the handles keeping the elbows slightly bent.

Movement:

Grip the handles with palms up. Arms should be straight. Curl the handles up toward your upper arm, while keeping your elbows on the pad and aligned with the pivot point. Hold the handle briefly at the top of the exercise and slowly return the bar to the start position.

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Exercise

Muscles Used:

Biceps

Setup:

Adjust the seat height so backs of arms rest fully on arm pad, aligning elbows with machines pivot. Check the weight stack to ensure appropriate resistance. Rotate handle forward and grip firmly. Body is positioned with chest up and shoulder back, leaning forward slightly if necessary to increase stability.

Movement:

Grip the handles with palms up. Arms should be straight. Curl the handles up toward your upper arm, while keeping your elbows on the pad and aligned with the pivot point. Hold the handle briefly at the top of the exercise and slowly return the bar to the start position.

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Exercise

Muscles Used:

Gastrocnemius & Soleus

Setup:

Adjust the seat back to allow a slight bend in the knees when the balls-of-the-feet are positioned on the footplate. Check the weight stack to ensure appropriate resistance. Position the hips firmly against the back pad and grip the handles located on the sides of the seat pad. Body is positioned with chest-up, shoulders back and against back pad.

Movement:

With a controlled motion, press upward on the balls-of-the-feet as far as can be controlled, while maintaining the knees slightly bent. DO NOT LOCK OR HYPEREXTEND THE KNEES. Return the footplate to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

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Exercise

Muscles Used:

Pectoralis Major, Anterior Deltoid & Triceps

Setup:

Adjust the seat height so handles are aligned with mid-chest. Using the start adjuster knob located on both press arms, adjust to the desired range of motion. Check the weight stack to ensure appropriate resistance. Grip the handles and position elbows slightly below shoulders. Body is positioned with chest-up, shoulders and head back against back pad.

Movement:

With a controlled motion, extend the handles out till arms are fully extended. Return the handles to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Tip: While performing the exercise, think about drawing the elbows toward each other as opposed to pressing on the exercise arm. This will increase the mental concentration on the Pectoralis Major.

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Exercise

Muscles Used:

Pectoralis Major, Anterior Deltoid & Triceps

Setup:

Adjust the seat height so handles are aligned with mid-chest. Adjust the start position to the desired range of motion. Grip the handles and position them slightly wider the cheat. Position elbows slightly below shoulders. Body is positioned with chest-up, shoulders and head back against back pad.

Movement:

With a controlled motion, extend both handles forward and in until arms are fully extended. Return the handles to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Tip: While performing the exercise, think about maintaining symmetry while pressing forward while drawing the hands together.

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Exercise

Muscles Used:

Pectoralis Major & Anterior Deltoid

Setup:

Adjust seat height so that elbows are slightly below shoulders when hands are placed on the handles. Adjust the start position with the range of motion adjustment. With hands placed on grips - sit with chest up and shoulders back - and slowly push hands together while keeping your shoulders placed against the back pad.

Movement:

With a controlled motion, rotate the handles to the front position and bring handles together. Repeat the motion, while maintaining proper body positioning.

Tip: While performing the exercise, think about squeezing the hands toward each other as opposed to pulling on each exercise arm. This will increase the mental concentration on the Pectoralis Major.

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Exercise

Muscles Used:

Gluteus & Quadriceps

Setup:

Adjust torso pad to fit between chest and abdominals. Place one foot on footplate while knees are slightly flexed.

Movement:

Extend hip and knee. Slowly return footplate to starting position. Rotate footplate and repeat with opposite leg.

Tip: Keep torso upright on torso pad for greater gluteal contraction.

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Exercise

Muscles Used:

Gluteus Maximus, Biceps Femoris

Setup:

From the seated position, adjust the footplate so knees are bent near 90 degrees. Remain seated and lie back on the back pad. Bring feet off the footplate to the floor and then grab the belt. Buckle and tighten it so it fits snugly above the hip bones. Bring feet back to the footplate, cross arms over the chest and begin exercise.

Movement:

Raise belt by extending the hips upwards until straight. Briefly pause and then lower to the starting position with a controlled movement. Repeat.

Tip: Keep torso on or near torso pad for greater gluteal contraction.

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Exercise

Muscles Used:

Gluteus Maximus and Biceps Femoris

Setup:

From the seated position, place feet on the floor. Grab the belt and buckle it into the position that locates the buckle in the middle of torso. Pull strap to tighten so it fits very tightly against the hip bones. Place feet on to the footplate and position feet as far rearward as comfortably possible. Cross arms over the chest and begin exercise.

Movement:

Raise belt by extending the hips upwards until femur is in line with spine. Briefly pause and then lower to the starting position with a controlled movement. Repeat.

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Exercise

Muscles Used:

Hip Abduction: Hip Abductors

Hip Adduction: Hip Adductors

Setup:

Hip Abduction: Sit down with feet on foot pegs so knees are bent 90 degrees. Position knee pads outside of the knees. Adjust start position with range of motion adjustment and slowly move the pads out - pushing with knees - and return.

Hip Adduction: Sit down with feet on foot pegs so knees are bent 90 degrees. Position knee pads inside of the knees. Adjust start position with range of motion adjustment and slowly move the pads in - pushing with knees - and return.

Movement:

Hip Abduction: Hold the handles and slowly move the pads out, pushing with knees. Hold the outward extreme position briefly. Slowly return to the start position. When finished, pull the lever to release the weight pads to exit the machine.

Hip Adduction: Hold the handles and slowly move the pads in, pushing with knees. Hold the inward extreme position briefl. Slowly return to the start position. When finished, pull the lever to release the weight pads to exit the machine.

Abduction

Adduction

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Exercise

Muscles Used:

Hip Abductors

Setup:

Sit down with feet on foot pegs so knees are bent 90 degrees. Adjust start position with range of motion adjustment and slowly move the pads out - pushing with knees - and return.

Movement:

Hold the handles and slowly move the pads out, pushing with knees. Hold the outward extreme position briefly. Slowly return to the start position. When finished, pull the lever to release the weight pads to exit the machine.

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Exercise

Muscles Used:

Hip Adductors

Setup:

Sit down with feet on foot pegs so knees are bent 90 degrees. Adjust start position with range of motion adjustment and slowly move the pads in - pushing with knees - and return.

Movement:

Hold the handles and slowly move the pads in, pushing with knees. Hold the inward extreme position briefl. Slowly return to the start position. When finished, pull the lever to release the weight pads to exit the machine.

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Exercise

Muscles Used:

Deltoid

Setup:

Adjust seat height to align shoulders with machine pivots. Sit facing the machine and position forearms on pads. Lightly grip handles and raise elbows until even with shoulders. Return slowly to starting position.

Movement:

When elbows reach shoulder height, hold the position briefly and then lower the pads slowly to starting position.

Tip: If seat is adjusted properly, pads should not slide on arms during exercise.

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Exercise

Muscles Used:

Hamstrings

Setup:

Lie face down on the pads, positioning the knees just off the pad aligned with the machine pivot, as indicated by the axis of rotation. The lower leg pad should be positioned comfortably above the back of the ankles, adjusting pad if necessary. Using the adjustment knob, adjust the start position to the desired range of motion. Check the weight stack to ensure appropriate resistance. Grip the handles located under the chest pad at the head of the machine.

Note: Excessively lifting the hips off the pad during the exercise can place unwanted stress on the lower back. One method to overcome this is to slightly lift the thighs off the pad and hold while performing the exercise, as this action forces the hip downward.

Movement:

Keeping the hips in contact with the pad and with a controlled motion, curl the legs up till fully flexed, without the hips losing contact with the pad. Return the legs to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Tip: Allow the feet to maintain in a relaxed position during the exercise. Flexing the feet during the exercise will activate the Gastrocnemius muscle and distract from the focus on the Hamstrings muscle. Alternatively, allowing the Gastrocnemius muscle to assist increases the functionality of the exercise. The action taken with the feet should depend upon the goals of the exercise.

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Exercise

Muscles Used:

Quadriceps

Setup:

Adjust the back pad to align with the knee joint with the machine pivot (axis of rotation). Adjust the lower leg pad to a comfortable position above the ankle. Using the adjustment knob located near the machine cam, adjust the start position to the desired range of motion. Check the weight stack to ensure appropriate resistance. Grip the handles located on the sides of the seat. Body is positioned with chest-up, shoulders back and against back pad.

Movement:

Rotate the thighs so the knees are pointing upwards and with a controlled motion, extend the legs to near full extension. Return the legs to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Tip: Position the thighs with the knees pointing upwards and maintain this while performing the exercise. This position is safer for the knee joint and more effective for the Quadriceps muscles.

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Exercise

Muscles Used:

Pectoral Fly: Pectoralis & Anterior Deltoids

Rear Deltoid: Posterior Deltoids, & Trapezius

Setup:

Pectoral Fly: Adjust the seat height so elbows are slightly below shoulders, when holding the vertical handles. Adjust the start position using the overhead range of motion adjustments for each arm. Check the weight stack to ensure appropriate resistance. Sit with chest-up and shoulders back and grip the vertical handles keeping the elbows slightly bent.

Rear Deltoid: Adjust the seat height, if necessary, so arms are parallel to floor, while holding the inside handles. Adjust the start position, bringing the arms into the furthest back position. Check the weight stack to ensure appropriate resistance. Sit facing pad and grip the horizontal handles firmly keeping elbows slightly bent.

Movement:

With a controlled motion, rotate the handles out and about the shoulder as far as can be controlled, while maintaining the arms in position as described in the setup. Return the handles to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Pectoral Fly

Rear Deltoid

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Exercise

Muscles Used:

Latissimus Dorsi & Biceps

Setup:

Check the weight stack to ensure appropriate resistance. Stand and grip bar in desired position, then pull down and sit with thighs under pads. Upper body is positioned leaning slightly forward from the hips, pulling directly over shoulders.

Tip: Attempt to stabilize the body without the use of the thigh pads until necessary.

Tip: The ideal grip position on the handle positions the hands as far out as possible, but still allows the elbows to contact the sides of the body in the down position during the exercise. This ensures a full range of motion.

Movement:

With a controlled motion, draw down the handles directly over the shoulders until hands reach shoulder height, then extend the handles up until arms are fully extended. Return the handles to the start position and repeat the motion, while maintaining proper body positioning.

Tip: While performing the exercise think about lowering your elbows towards your lower back. This will reinforce the correct exercise position and increase the mental concentration on the Latissimus Dorsi.

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Exercise

Muscles Used:

Latissmus Dorsi, Teres Major, Lower Trapezius, Rhomboid, & Biceps

Setup:

Adjust the seat height so elbows are fully extended, with fingers touching the handles when seated. Stand and grip bar in desired position, then pull down and sit with thighs under pads. Upper body is positioned leaning slightly forward from the hips, pulling directly over shoulders.

Tip: Attempt to stabilize the body without the use of the thigh pads until necessary.

Tip: The ideal grip position on the handle positions the hands as far out as possible, but still allows the elbows to contact the sides of the body in the down position during the exercise. This ensures a full range of motion.

Movement:

With a controlled motion, draw down the handles down and out directly over the shoulders until hands reach shoulder height. Return handles to start position by extending the handles up and in until arms are fully extended. Repeat the motion, while maintaining proper body positioning.

Tip: While performing the exercise think about lowering your elbows towards your lower back. This will reinforce the correct exercise position and increase the mental concentration on the Latissimus Dorsi.

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Exercise

Muscles Used:

Latissimus Dorsi, Trapezius, Rhomboids, Teres Major and Minor, Posterior Deltoids & Biceps

Setup:

Adjust the seat height to align the mid-chest with the top of the chest pad. Keeping feet firmly on the floor or foot rests, adjust the chest pad position to allow full arm extension. Check the weight stack to ensure appropriate resistance. Grip the handles and position body with head and chest-up.

Movement:

Stabilize the body in position, pressing feet firmly on the floor or foot rests, preventing excessive pressure on the chest pad. With a controlled motion, draw back the arms as far as can be controlled. Return the handles to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Tip: While performing the exercise, think about drawing the elbows back, beyond the body, as this increases the mental concentration on the muscles being trained.

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Exercise

Muscles Used:

Hamstring

Setup:

Sit down on seat and adjust the back pad by pulling the knob under the left side of the seat. The seat should be adjusted so that the knee lines up with the axis of rotation (pivot point). Adjust the ankle pad so it’s positioned just under the ankles. Check appropriate resistance on weight stack. Lower the thigh pad until it’s comfortable. Keep back straight and head up.

Movement:

Hold the thigh pad handles. Curl the pad down and back slowly. Hold the pad at the back position for a moment. Slowly let the pad out. Raise the thigh pad to exit the machine.

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Exercise

Muscles Used:

Deltoids & Triceps

Setup:

Adjust the seat height so handles are aligned with or above shoulder height. Check the weight stack to ensure appropriate resistance. Grip either set of handles. Body is positioned with chest-up, shoulders and head back against back pad.

Note: The neutral handles are ideal for persons with limited shoulder flexibility or orthopedic limitations.

Movement:

With a controlled motion, extend the handles up till arms are fully extended. Return the handles to the start position, without letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

Tip: Focus on extending your elbows as opposed to pressing the arm up, as this increases the mental concentration on the Deltoid muscles.

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Exercise

Muscles Used:

Hip Abductors and Gluteus Maximus

Seated (Sit) Exercise Variation

Setup:

Sit down with feet on the foot platforms so knees are bent 90 degrees. Grab handles next to the seat.

Movement:

Slowly move the pads out, pushing with knees. Hold the outward extreme position briefly. Slowly return to the start position. Repeat.

Standing (Stand) Exercise Variation

Setup:

Stand with feet on the foot platforms. Grab handles near the weight stack. Lean back, extending arms until straight and knees are bent approximately 90 degrees.

Movement:

Slowly move the pads out, pushing with knees. Hold the outward extreme position briefly. Slowly return to the start position. Repeat.

Start: Seated / Standing

Finish: Seated / Standing

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Exercise

Muscles Used:

Obliques & Abdominals

Setup:

Adjust seat position for desired range of motion. Place knees on the front edge of seat pad while facing chest pads. Adjust chest support pads so that the center of the pads align with the top of the chest.

Movement:

Grasp handles and slowly rotate torso.

Tip: Be sure knees are placed against support pads for greater stabilization. Return to starting 1 position. Rotate seat position to train opposite side of torso.

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Exercise

Muscles Used:

Triceps

Setup:

Adjust the seat height so backs of arms rest fully on arm pad, aligning elbows with machines pivot. Check the weight stack to ensure appropriate resistance. Rotate handle back and grip firmly and position feet under foot bar for stability. Body is positioned leaning forward from hips keeping back straight.

Movement:

Secure foot positioning underneath the pegs. With a controlled motion, extend the handles out until arms are fully extended. Return the handles to the start position, with out letting the resistance rest on the stack. Repeat the motion, while maintaining proper body positioning.

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Exercise

Muscles Used:

Triceps & Anterior Deltoid

Setup:

Adjust seat up or down so that elbows are bent at 90-degree angles when gripping the handles. Select desired weight. Rotate handles inward or outward as desired. Rest feet on floor. Keep back slightly arched and head up.

Note: To allow for more, or less, range of motion, adjust seat height accordingly.

Movement:

With back on the pad and elbows close to your sides, slowly press the handles down. Do not lock elbows at the bottom of the pressing motion. Slowly return handles to start position.

Tip: For added variety, use large ends of handles to isolate triceps and pectorals.

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Tools Required:

• Phillips screwdriver

Time: