ProForm 831.15934 Owner's Manual page 25

P. BENT LATERAL ARM RAISE (I 5-I 25 Lbs.)
Muscles affected: delto;ds, t rapezlus
Refer to adjustment 4 on page 9 oF this owner's manual. Attach the strap to the low
pulley station. Stand withyour side toward the CROSS TRAINER e, place one foot on
the foot plate and bend forward as shown. Hold the strap with an overhand grip_
with your arm at your side. Keep your back straight. Raise the strop to the side
until
your hand is level with your shoulder.Return to the starting position.
Q. DEAD LIFT(15.125 Lbs.)
Muscles affected: quadrlceps
Refer to adjustment4 on Page 9 of this owner's manual. Altoch the
lot bar tothelow
pulley:station. Stand with your feet on the foot plate and bend your knees as shown.
Hold the lat her with on overhand grip. Keep your head up and your arms and back
straight. Lift the lat bar by straightening your legs. Return to the starting positiGn.
R. HIP ADDUCTION (15-125 Lbs.)
Muscles affected:adductor, gluteusmedius
Refer to adjustment4 on Page 9 of this owner's manual. Attach the strap to the low
pulley station. Stand with your side toward the CROSS TRAINER e with one foot on
the Foot plate. Insert your inside leg into the strap. Keep your back straight. Keep
your leg straight and move it to the side as far as Passible. Return to the starting
position.
S. FRONT KICK (15-125 Lbs.)
Musclesaffected: h ipflexors,sartorlus
Refer to adjustment 4 on page 9 of this owner's manual. Attach the strap to the low
pulley station. Stand facing away from the CROSS TRAINER • with one heel on the
foot plate. Insert one leg into the strap. Keep your leg straight and move it away from
the CROSS TRAINER.• as far as possible. Return to the starting position.
STEPPER
Muscles Affected: ctuadriceps, hip extensors
(Note: Do not includethis exercise in workouts created with the PERSONALTRAINER
computer. When the STEPPER is used, the s;epper console will provide feedback.)
Refer to adiustment 1 on page 8 of this owner's manual. Hold the stepper ha,idle and
begln stepping, alternately pressing the left and right pedals down with o smooth,
continuous mo_io_ continuous motion must be maintalned or both pedals will sink
to the Floor.Adjust the stepping resistance if necessary.
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