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16.
SINGLE LEG CURL (15-125 Lbs.)
Muscles affected:hamstring, gastrocnem;us
Stand facing the CROSS TRAINER e and restthe back oFone leg against the lower _
pad on the leg developer. Ralse the leg developer as far as possibleby bending your
leg as shown. Rel_rn to thestarting position.
17. AB CRUNCH (15-125 Lbs.)
Musclesaffected:reclusabdominus, upper abdomlnals
Refer to adjustment 3 on page 8 of thisowner's manual. Attach the strap _ the hlgh
pulley station.Siton the seatand hold the strap behindyour head as shown. Keep
your back straight.Slowlyband forward at thewaist untilyour upper body isat a
45* angle. Return to the starting position.
18. BACK EXTENSION (15-125 Lbs.)
Muscles affeded: hip extensors
Refer to adjustment 4 on page 9 of this owner's manual. Attach the.!otbar to the low
pulley station.Sit an the floor with your heels on the foot plate. Cross your arms and
hold the lat bar against your chestas shown. Keep your back stralgh't.Bend back at
thewaist. Relum to the starling position.
19. WRIST CURL (15-125 Lbs.)
Muscles affeded: brachioradials
Refer toadjustment 4 on page 9 of this owner's manual. Attach the rower bar to the
low pulley stotbn. Stand with your feeton the Footplate. Hold the rower bar with an
overhand grip with your arms extended downward. Keep your arms stationary and
curl your hands up as far as possible. Reksmto the stortlngposition.
20. TOE RAISE (15-125 Lbs.)
Muscles affected: gostrocnemlus
Refer to adius_ent 4 on page 9 of thisowner's manual. Attach the rower bar tothe
low pulley s/orion.Stand with your feeton the footplate. Hold the rower bar with an
overhand grlp with your arms extended downward. Keep your back strgightand
your arms at your sides.Rise up on your toes as far aspossible. Return to the stai_ng
position.
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