10
Muscles targeted:
Full Core and Upper Body Engagement, Hip
Flexors
Preparation
. Position: Short
. Sit on ground below the Machine with knees bent
and feet on the ground and grab both handles
Execution
. Beginners/Intermediate: Keep knees bent and
place fee on a bench or stable object that is between
1-3 feet high (A)
. Advanced: With knees bent, cross feet at the
ankles and raise lower body up and off the ground
(C)
. Move the pulley up and down with each arm in a
climbing action (D)
Muscles targeted:
Hamstrings, Glutes, Hips, Lower Back Calves, Core
Preparation
. Position: Neutral
. Lay face up on the floor with both heels, feet flexed,
in the foot cradles, engage core and press hips up and
off the floor. Keep legs straight (A)
Execution
. Bend knees and drive hips up and away from the
floor then return to starting position (B)
Muscles targeted:
Full Body Engagement
Preparation
. Position: Neutral
Refer to page 3 POSITIONING YOUR FEET IN
HANDLES (B)
. Walk hands backwards, away from the pulley, until
feet are in a challenging incline position and there is a
2-4 inch gap between feet and engage core for
stabilization
Execution
. Slowly lower right foot down towards the ground,
but do not let foot touch the ground. (B)
. As you bring your right foot back to starting
