769-21
STANDING SHOULDER
PRESS
Stand with the bar in front of your
shoulders. With a wide grip, push
weight above your head until your
arms are fully extended. Return the
bar in a controlled manner to the
start position.
SQUATS BACK
Let the bar lie across the back of
your shoulders. Keeping your back
straight, bend your knees, leaning
slightly forward to maintain balance,
until your upper legs are parallel
with the floor, making sure your
knees do not extend over your
toes. Extend your legs in a con-
trolled manner to the start position.
SQUATS FRONT
Let the bar lie across the front of
your shoulders, with your forearms
crossed and holding onto the bar.
Keeping your back straight, bend
your knees until your upper legs
are parallel with the floor, making
sure your knees do not extend
over your toes. Extend your legs in
a controlled manner to the start
position.
ABDUCTOR KICK
Place ankle strap onto ankle far-
thest from the machine. Place hand
on frame for balance. Kick or raise
leg to the side, up and out, leading
with the heel. Return in a
controlled manner to the start
position.
EXERCISE PROGRAM
START POSITION
FINISH POSITION
