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position, lower left foot down, moving both legs in a scissor motion (C)
. When finishing scissor kick and removing feet from handles, walk hands
forward back to neutral position lowering your body to the ground and
remove feet from Handles. Do not try to remove feet while engaged in Press
Position
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 (A)
Execution
. Lower body to the ground in a chest press motion
while simultaneously bending knees and lowering
knees towards the ground. Do not let knees touch
the ground (B)
. Press up with both hands and kick both feet back
up to starting position (C)
. When finishing Inverted Chest Press/Donkey Kick
and removing feet from handles, walk hands forward back to neutral
position lowering your body to the ground and remove feet from Handles.
Do not try to remove feet while engaged in press Position
Muscles Targeted:
Upper and Lower Back, Biceps, Forearms, Shoulders,
Core
Preparation:
. Position: Locked Mode (1A)
. Hook each Machine handle carabiner into the
Locked Mode holes located on top of the pulley
(insert the carabiner through bottom of housing and
out the top) (1B)
. Grab the handles and let your body hang with knees
bent and legs crossed at the ankles
Execution:
. Pull-up with both arms, raising your body up until your chin is parallel to
the handles (B)
. Lower back down to starting position
