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WORKOUT
Leg Adduction
(Inner Thigh)
1. Insert pin into weight stack at desired resistance level.
2. Adjust the Multihip roller so you will be able to feel resistance throughout the full
range of motion.
3. Grasp the handles for stability. Keep our left leg straight, extend your right leg so the
roller is pushing a
gainst the inside of your leg.
4.
Using inner thigh strength, slowly push your right leg across your body as far as
comforta
bly possible.
5. Pause for a moment, then slowly return along the same arc, to the starting position.
Repeat movement.
6.
Exhale on exertion, inhale on return motion.
7. Readjust roller and repeat with your left leg.
Leg Abduction
(Outer Thigh)
1. Insert pin into weight stack at desired resistance level.
2. Adjust the Multihip roller so you will be able to feel resistance throughout the full
range of motion.
3. Grasp the handles for stability. Keep our left leg straight, extend your right leg so
the roller is pushing a
gainst the outside of your leg.
4.
Using outer thigh strength, slowly pull your right leg away from your body as far as
comforta
bly possible.
5. Pause for a moment, then slowly return along the same arc, to the starting position.
Repeat movement.
6.
Exhale on exertion, inhale on return motion.
7. Readjust roller and repeat with your left leg.
Glute Kickback
(Gluteus Maximus)
1. Insert pin into weight stack at desired resistance level.
2. Attach Ankle Strap to your left ankle and low pulley cable. Stand 1 to 2 feet away
from the pulley facing into the machine.
3.
Keeping your legs straight and your body balanced, allow the weight to pull your
left leg toward the machine. Hold the frame of the g
ym for balance and support.
4. Keeping both legs straight and using Gluteal strength, slowly pull your left leg
backward and behind your body as far as comforta
bly possible.
5. Pause for a moment, then slowly return along the same arc, to the starting position.
Repeat movement.
6.
Exhale on exertion, inhale on return motion.
7. Repeat with your right leg.
MULTI-HIP
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