Leg Press

Sit on the machine with your feet firmly on the platform, shoulder-width apart, with your toes facing forward and knees bent at approximately 90 degrees. Press against the platform evenly with both feet extending your legs. Fully extend your legs, but do not lock at the knee, pause for a brief second, then slowly return to the start position.

Leg Extension

Sit tall on the machine with your knees bent and the bottom leg bar resting comfortably on the front of your lower leg just above the ankle. Begin the motion by extending your lower leg raising the leg bar. Fully extend your legs, but do not lock at the knees, then slowly lower back to the start position.

Seated Leg Curl

Sit tall with your knees extended but not locked and the bottom leg bar resting comfortably on the back of your lower leg just below the belly of the calf muscle. Begin the motion by bending your knees, bringing the leg bar toward your seat. Bend your knees, then slowly release back to the start position.

Seated Chest Press

Begin seated with your feet flat on the floor and the handgrips level with your chest. Grasp the handles in each hand and inflate your chest, taking a deep breath. As you exhale, press your hands forward fully extending your arms, but do not lock your elbows. Breathe in again and slowly lower back to the start position.

Seated Row

Sit facing the machine with feet flat on the floor. Reach forward and grab the handles. Extend your arms but do not over-stretch. Begin the motion by pulling the handles bending your elbows. As you pull back, pinch your shoulder blades together. Pull as far as you can, then extend your arms slowly to return to the start position.