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1. Insert pin into weight stack at desired resistance level.
2. Stand facing machine and hook your right heel under the bottom roller pad with
right knee positioned slightly below the top roller pad.
Grasp bench handles or back
pad for stability.
3. Use Hamstring strength to pull and curl your right foot upward, bending your knee as
much as possible.
4. Pause for a moment, then slowly return along the same arc, to the starting position.
Repea
t movement.
5.
Exhale on exertion, inhale on return motion.
6. Change sides and repeat with opposite leg.
WORKOUT
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad height so that when seated the front of your ankles fit under the
bottom foam rollers.
3.
Sit comfortably on seat pad. Place knees over the top roller pads and hook your
feet under the bottom roller pads.
4. Using Quadricep strength, extend your feet out and upward until your legs are
full
y extended.
5.
Pause for a moment, then slowly return your feet back along the same arc, to the
starting position, Repea
t movement.
6. Exhale on exertion, inhale on return motion.
Leg Extension
(Quadriceps)
Standing Leg Curl
(Hamstrings)
LEGS
Leg Press
(Quadriceps, Hamstrings, and
Gluteus Maximus
)
1. Insert pin into weight stack at desired resistance level.
2. Sit comfortably on seat pad with your back flat against the back pad and your feet
securely a
gainst the press plate.
3. Adjust back pad so your knees are at a 90° angle.
4. Grasp the handles at your sides for balance and stability.
5. Using leg muscles, slowly press the foot plate until your legs are extended. Do not
lock-out your knees.
6. Pause for a moment, then slowly return to the starting position.
Repea
t movement.
7.
Exhale on exertion, inhale on return motion.
Calf Press
(Gastrocnemius)
1. Insert pin into weight stack at desired resistance level.
2. Adjust back pad to desired position.
3. Sit comfortably on seat pad with your back flat against the back pad and the balls
of your feet on the bottom portion of the press plate.
4.
Grasp the handles at your sides for balance and stability.
5. Extend your legs and hold them in this position throughout the exercise. Do not
lock-out your knees.
6. Flex your toes forward as far as you comfortably can, hold that position for a
moment and return to the furthest back position you comf
orta
bly can.
7. Exhale on exertion, inhale on return motion.
OPTIONAL LEG PRESS
72