Powerline BSG10X, Owner'S Manual

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1. Insert pin into weight stack at desired resistance level.
2. Stand facing machine and hook your heel under the bottom roller pad
with your knee positioned slightly below the top roller pad.
3. Use Hamstring strength to pull and curl your 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.
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(Hamstrings)
1. Insert pin into weight stack at desired 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.
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(Quadriceps)
56
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46
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