WORKOUT
Leg Abduction
(Outer Thigh)
1 .
I n s e r t p i n i n t o w e i g h t s t a c k a t
d e s i r e d 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, slowly 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 .
I n s e r t p i n i n t o w e i g h t s t a c k a t
d e s i r e d resistance level.
2.
Adjust seat pad height so that when seated
the front of your ankles fit under the bottom
foam rollers.
3.
Sit comfortably on seat pad. Place knees over
the top roller pads and hook your feet under
the bottom roller pads.
4.
Using Quadricep 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 right
heel under the bottom roller pad with right
knee positioned slightly below the top roller
pad. Grasp bench handles or back pad
for stability.
3.
Use Hamstring strength to pull and curl your
right 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 .
I n s e r t p i n i n t o w e i g h t s t a c k a t
d e s i r e d resistance level.
2.
Attach Ankle Strap to right 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
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)
1.
Insert pin into weight stack at desired
resistance level.
2.
Attach Tricep Strap to the middle pulley
cable.
3.
Sit comfortably on seat pad with your back
resting against back pad. Grasp the Tricep
Strap and place it over your shoulders,
keeping your hands planted firmly on your
upper chest throughout the entire exercise
movement.
4.
Using Abdominal muscle strength, slowly
bend forward at the waist as far as possible.
5.
Pause for a moment, then slowly return back
to the starting position. Repeat movement.
6.
Exhale on exertion, inhale on return motion.
Ab Crunch
(Abdominals)
1.
Insert pin into weight stack at desired
resistance level.
2.
Attach Stirrup Handle (optional) to low pulley
cable.
3.
Take an overhand grasp of the Handle with
your right hand and stand 1 to 2 feet away
from the pulley with your right side facing the
machine.
4.
Keeping your arm, legs and hips straight,
bend your torso away from the machine.
5.
Pause for a moment, then slowly return to
the starting position. Repeat movement.
6.
Exhale on exertion, inhale on return motion.
7.
Turn around and repeat with opposite hand.
Oblique Bend
(Obliques & Abdominals)
72
L E G S
A B S
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