WORKOUT 
L E G S
Standing Leg Curl
(Hamstrings)
1.Insert pin into weight stack at desired resistance level.
2.Stand facing machine and hook your right heel under the bottom roller pad with right knee positioned slightly below the top roller pad. Grasp bench handles or back pad for stability.
3.Use Hamstring strength to pull and curl your right foot upward, bending your knee as much as possible.
4.Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.
5.Exhale on exertion, inhale on return motion.
6.Change sides and repeat with opposite leg.
Leg Extension
(Quadriceps)
1.Insert pin into weight stack at desired resistance level.
2.Adjust seat pad height so that when seated the front of your ankles fit under the bottom foam rollers.
3.Sit comfortably on seat pad. Place knees over the top roller pads and hook your feet under the bottom roller pads.
4.Using Quadricep strength, extend your feet out and upward until your legs are fully extended.
5.Pause for a moment, then slowly return your feet back along the same arc, to the starting position, Repeat movement.
6.Exhale on exertion, inhale on return motion.
O P T I O N A L L E G P R E S S
Leg Press
(Quadriceps, Hamstrings, and
Gluteus Maximus)
1.Insert pin into weight stack at desired resistance level.
2.Sit comfortably on seat pad with your back flat against the back pad and your feet securely against the press plate.
3.Adjust back pad so your knees are at a 90° angle.
4.Grasp the handles at your sides for balance and stability.
5.Using leg muscles, slowly press the foot plate until your legs are extended. Do not
6.Pause for a moment, then slowly return to the starting position. Repeat movement.
7.Exhale on exertion, inhale on return motion.
Calf Press
(Gastrocnemius)
1.Insert pin into weight stack at desired resistance level.
2.Adjust back pad to desired position.
3.Sit comfortably on seat pad with your back flat against the back pad and the balls of your feet on the bottom portion of the press plate.
4.Grasp the handles at your sides for balance and stability.
5.Extend your legs and hold them in this position throughout the exercise. Do not
6.Flex your toes forward as far as you comfortably can, hold that position for a moment and return to the furthest back position you comfortably can.
7.Exhale on exertion, inhale on return motion.
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