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WORKOUT
Leg Abduction
(Outer Thigh)
1.Insert pin into weight stack at desired resistance level.
2. Attach Ankle Strap to left ankle and low pulley cable. Stand 1 to 2 feet away
from the pulley with your right side toward machine.
3. Keeping your legs straight and your body balanced,
allow the weight to pull
your leg across your body and toward the machine.
4. Using Outer Thigh strength, slowl
y pull your left leg across and out from your
body as far as 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. Turn around and repeat with opposite leg.
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 comforta
bly on seat pad. Place knees over the top roller pads and hook
your feet under the bottom roller pads.
4. Using Quadriceps strength, extend your feet out and upward until your legs
are fully extended.
5. Pause for a moment,
then slowly return your feet back along the same arc,
to the starting position, Repeat movement.
6. Exhale on exertion,
inhale on return motion.
Leg Extension
(Quadriceps)
Standing Leg Curl
(Hamstrings)
1. Insert pin into weight stack at desired resistance level.
2. Stand facing machine and hook your left heel under the bottom roller pad
with left knee positioned slightly below the top roller pad. Grasp back pad or
seated press handles f
or stability.
3. Use Hamstring strength to pull and curl your left 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.
Repeat movement.
5. Exhale on exertion,
inhale on return motion.
6. Change sides and repeat with opposite leg.
1.Insert pin into weight stack at desired resistance level.
2. Attach Ankle Strap to right ankle and low pulley cable. Stand 1 to 2 feet away
from the pulle
y with your right side toward machine.
3. Keeping your legs straight and your body balanced, allow the weight to pull your
leg away from your body and toward the machine.
4. Using Inner Thigh strength, slowly pull your right leg across and out from your
body as far as 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. Turn around and repeat with opposite leg.
Leg Adduction
(Inner Thigh)
LEGS