Owner`s manual

Leg Exercises
Standing Leg Kickback — Hip and Knee Extension
START ACTION
START
• Standtoonesideofthe
Seat Rail, facing the Power
Rod
®
units.
• SecuretheFootHarness
around the ankle furthest
from the rail. Bend this leg
approximately 90°.
• Bendforward30-40°from
your hips (not your waist)
and very slightly bend the
knee of your supporting
leg.
• Extendtheactiveleg
backwards, straightening
the knee.
• Slowlymoveyourlegas
far as you can, without
allowing any movement
at the waist, knee or lower
back.
• Slowlyreturntothe
Start position.
FINISH
Muscles worked:
GluteusMaximus
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keepyourchestlifted,spine
aligned, abs tight and a very
slight arch in your lower back.
• Donotbendfromwaistor
lower back.
Seated Calf Press
START ACTION
START
• Removethebenchand
unlock the rowing seat.
• Sitontheseatfacingthe
Power Rod
®
units with the
leg press belt attached and
adjusted.
• Placetheballsofyourfeet
on the upright pulley frame.
• Pushbackandstraighten
your legs, but do not lock
your knees.
• Slowlypresstheballsof
your feet into the frame
and pull your heels towards
your knees
• Slowlyreturntothestarting
position without relaxing.
FINISH
Muscles worked:
Soleus
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Donotlosecontactbetweenthe
balls of your feet and the frame
as you push.
• Donotchangeyourhiporknee
position, ONLY ankle motion
should be allowed.
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