Pro Fitness 923-7300, Manual

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EXERCISE 9 HALF SQUATS
EXERCISE 10 POWER ARM ROTATION
Stand adjacent to the mainframe, like you did
in the power pull exercise. To work the right
arm, your stance will be like this – left knee
slightly bent and placed firmly on the front
stabilizer footplate.
Now, take the handset with your right hand
and hold it in this position; your elbow is bent
and close to your side. Keeping your arm
bent, inhale as you rotate your arm pulling the
cord across your chest. Hold a moment,
then exhale and return to first position.
Repeat several times and do two sets, before
working your left arm.
This works your entire arm, waist and upper
body.
For this exercise stand straight facing the
mainframe; your legs should be on either side
of the roller tube and placed firmly on the front
stabilizer foot plates.
Now, take the handles, one in each hand, and
bring them up around your chin or upper chest
area. Keep your elbows in. Take a couple of
breaths to ready yourself. Now, as you inhale,
bend your knees into a half squat. Hold a
moment, then exhale as you stand up straight
again.
Do several sets and two reps.
This exercise will tone up your thighs and buns,
as well as other muscles in your legs and lower
back.