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2, Reverse basic position
Stancl upright on the foot pedals with your hands on
eittTer the stationary or dual action handlebars, Move
your legs backwards in a smooth, elliptical
motion, Maintain good, upright posture throughout
tile exercise and a "soft" knee position Avoid leaning
or pulling back on ttTe handlebars In this exercise the
front and back of the thigtTs and tqips equally share
tl_e workload
Y
3. Modified squat position - (This is an
advanced exercise, perform it only as long as
you can maintain good technique_ You may begin
with only a few seconds and then build up to
longer durationsJ Stand updght on the foot pedals
with your hands on either the stationary or dual action
handlebars Start by moving your legs forward in a
smooth, elliptical motion, Gradually bend your knees
deeper until you feet as if you are sitting in a chair.
Maintain this upright position throughout time exercise
Keep your shoulders aligned over your hips and your
head upright and relaxed Avoid leaning or pulling back
on the handlebars tb avoid stress or pain to your knee
joints, it is important to keep your knees aligned directly over your ankles and not to
flex tlTem beyond your toes You "wilt feel additional emphasis in your glutes and
quadriceps (hips and thighs) during the exercise
4. Forward lean position
Stand upright on the I_oot pedals with your hands on
either tile stationary or dual action handlebars Lean
forward slightly, as if you were walking up a hill Make
sure that you are leaning forward fl'om your ankles, a
full body lean, rather ttlan rounding your back fl'om
the waist Move your legs forward in a smooth
elliptical motion, Keep your elbows slightly bent and
avoid leaning on the handlebars tn this exercise, you
wilt feel more emphasis in the muscles in the front of
your thighs
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