2, Reverse basic position
Stancl upright on the foot pedals with your hands on eittTer the stationary or dual action handlebars, Move
your legs backwards in a smooth, elliptical motion, Maintain good, upright posture throughout tile exercise and a "soft" knee position Avoid leaning or pulling back on ttTe handlebars In this exercise the
front and back of the thigtTs and tqips equally share tl_e workload
3. Modified squat position - (This is an advanced exercise, perform it only as long as
Y you can maintain good technique_ You may begin with only a few seconds and then build up to
longer durationsJ Stand updght on the foot pedals with your hands on either the stationary or dual action handlebars Start by moving your legs forward in a smooth, elliptical motion, Gradually bend your knees deeper until you feet as if you are sitting in a chair. Maintain this upright position throughout time exercise Keep your shoulders aligned over your hips and your head upright and relaxed Avoid leaning or pulling back on the handlebars tb avoid stress or pain to your knee
joints, it is important to keep your knees aligned directly over your ankles and not to flex tlTem beyond your toes You "wilt feel additional emphasis in your glutes and quadriceps (hips and thighs) during the exercise
4. Forward lean position
Stand upright on the I_oot pedals with your hands on either tile stationary or dual action handlebars Lean forward slightly, as if you were walking up a hill Make sure that you are leaning forward fl'omyour ankles, a full body lean, rather ttlan rounding your back fl'om the waist Move your legs forward in a smooth elliptical motion, Keep your elbows slightly bent and avoid leaning on the handlebars tn this exercise, you wilt feel more emphasis in the muscles in the front of your thighs
15