Single Leg Curl; Ab Crunch; Back Extension; Wrist Curl - ProForm 831.159341 Owner's Manual

16.
SINGLE LEG CURL (15-125 Lbs.)
Muscles affected: h amstring,
g astrocnemlus
StandfacingtheCROSSTRAINER • and restthe backof one legagainstthe lower
pod onthelegdeveloper. Raisethe legdeveloperas far as passible by bendingyour
legasshown.Return to the starting position.
17. AB CRUNCH (15-125 Lbs.)
Muscles affected: reclusal_Jominus, upper abdornlnals
Referta adjustment 3 on Page 8 of thisowner'smanual.Attach theslrap to the high
pulleystation.Siton the seatand hold the strapbehindyourheadas shown.Keep
your backstraight. S lowlybend forwardat the waistuntilyourupperbody is at a
45* angle. Return tothe starting position.
18. BACK EXTENSION (15-125 Lbs.)
Musclesaffected: h ip extensors
Referto adjustment 4 on Page 9 of this owner's manual.Attachthelot bar to the low
pulley station.Siton the floorwithyour heels on the footplate.Cross your armsand
holdthelet bar againstyourchestasshown. Keepyourback slralght.Bendback at
the waist.Return to the startingposition.
19. WRISTCURL (15-125 Lbs.)
Muscles aEected: b rachloradials
Referto adjuslment 4 on page 9 of this owner'smanual.Altoch therowerbar to the
low pulleystation. S tandwithyour feeton the footplate.Holdthe rowerbar withon
overhand gripwith yourarmsextendeddownward. K eepyourarmsstationaryand -
curlyourhandsup as far as passible.Return to the starling position.
20. TOE RAISE (15-125 Lbs.)
Muscles atTeded: g astrocnemius
Refer to adjuslment4 on Page 9 of this owner'smanual.Attachthe rowerbar to the
low pulleystation.Stoadwithyour feeton the footplate. Holdthe rowerbar withon
overhand grip with yourarmsexlendaddownward.Keepyourback strolght and
yourarmsal yoursides.Riseupon yourtoesas foras possible. R eturn to the starting
Pasltion.
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