Life Fitness Pro Series owner manual Smith Machine PL06- Leg exercises

Page 44

3. Pro Series Machines

SMITH MACHINE (PL06)- Leg exercises

Leg exercises:

∙Squats: Quads

∙Lunges: Quads, glutes, hamstrings

Performing the exercises:

Squats: Without weights on the bar, hook the bar to a starting position about an inch below the top of your shoulders. Add desired weights to each side of the bar horns. In the standing position, your feet should be about shoulder width apart. Keep your head up and back straight. Lift the bar onto your upper back resting the bar just above your shoulders. Twist the bar out of its hook and stand up fully. Keeping your torso upright throughout the exercise, slowly bend your knees until your glutes are lower than your knees. This motion should take about five seconds. Pause for a moment and return to the starting position. This motion should take about three seconds.

Lunges: Without weights on the bar, hook the bar to a starting position about an inch below the top of your shoulders. Add desired weights to each side of the bar horns. In the standing position, your feet should be next to each other. Keep your head up and back straight. Lift the bar onto your upper back resting the bar just above your shoulders. Twist the bar out of its hook and stand up fully. Keeping your torso upright throughout the exercise, step forward a couple of feet with one leg keeping the toes pointed forward. Keeping the back leg straight, begin to bend the forward leg. Doing so will bring the back leg down. Stop the downward motion when the back leg is three to four inches from the floor. Push off with the forward foot to return to the starting position. Alternate legs.

3-35

Image 44

Contents M051-00416-A000 March Check for Damaged Parts Safety and Warranty InformationProper Usage Specific Operating Warnings Warranty What is CoveredChanges in Warranty not Authorized General Specifications Top Weight Bushings Weight Stack Guide RodsWeight Stack Suspension Weight Selection ShaftCounter Balanced Input Arms Radial BearingsLinear Bearings ShaftsSeat Adjustments WarrantyHand grips Foot PlatformsPRO Series Machines Upper Body Exercise Machines Chest Press SU05 Starting Position Ending PositionIncline Chest Press SU10 Pectoral FLY SU15 Shoulder Press SU25 Deltoid Lateral Raise SU31 Rear DELTOID/PECTORAL FLY SU35- PEC FLY Exercise Starting PositionRear DELTOID/PECTORAL FLY SU35- Rear Deltoid Exercise LAT PULLDOWN- SU45 VariationsLOW ROW SU50 Starting and Ending PositionsSeated ROW SU55 Pullover SU60 Seated DIP SU66 ARM Extension SU70 Starting and Ending Position Muscle exercised TricepARM Curl SU75 Starting Position Ending Position Muscle exercised BicepDIP & Chin Assist SU86 Dip Assist Chin AssistLower Body Exercise Machines Horizontal LEG Press SL05 Seated LEG Press SL10 LEG Extension SL20 Start Position End Position Muscle exercised QuadricepsLEG Curl SL30 Start Position End Position Muscle exercised HamstringsSeated LEG Curl SL40 MULTI-HIP SL50 ExercisesHIP Adductor SL55 Start Position Muscle exercised Hip adductorsHIP Abductor SL60 Start Position Muscle exercised Hip abductorsStanding Calf SL65 Start Position End PositionGlute SL75 Start Position End Position Muscle exercised GluteusTorso Exercise Machines Abdominal ST05 Start Position End Position Muscle exercised AbdominalsLOW Back Extension ST25 Multi USE Exercise Machines Smith Machine PL06- Upper body exercises Upper body chest and arm exercisesBack exercises Performing the exercisesSmith Machine PL06- Leg exercises Leg exercisesUpper body exercises Lower body exercises Dual Adjustable Pulley SM22 Multi Adjustable Bench FB31 Pectoral Fly SU15 Specifications Chest Press SU05 SpecificationsIncline Chest Press SU10 Specifications Rear Deltoid/Pectoral Fly SU35 Specifications Shoulder Press SU25 SpecificationsLateral Raise SU31 Specifications Pullover SU60 Specifications Lat Pulldown SU45 SpecificationsSeated Row SU55 Specifications Arm Curl SU75 Specifications Seated Dip SU66 SpecificationsArm Extension SU70 Specifications Seated Leg Press SL10 Specifications Dip & Chin Assist SU86 SpecificationsHorizontal Leg Press SL05 Specifications Leg Extension SL20 Specifications Leg Curl SL30 SpecificationsHip Adductor SL55 Specifications Seated Leg Curl SL40 SpecificationsMulti-Hip SL50 Specifications Glute SL75 Specifications Hip Abductor SL60 SpecificationsStanding Calf SL65 Specifications Cable Crossover SM20 Specifications Abdominal ST05 SpecificationsLow Back Extension ST20 Specifications Dual Adjustable Pulley SM22 Specifications Multi Adjustable Bench FB31 SpecificationsMaintenance Procedures Once a DAY Once a WeekOnce a Month Lubrication