16.SINGLE LEG CURL (15-125 Lbs.)
Muscles affected: hamstring, gastrocnem;us
Stand facing the CROSS TRAINER e and rest the back oFone leg against the lower _ pad on the leg developer. Ralse the leg developer as far as possible by bending your leg as shown. Rel_rn to the starting position.
17.AB CRUNCH (15-125 Lbs.)
Musclesaffected:reclus abdominus, upper abdomlnals
Refer to adjustment 3 on page 8 of this owner'smanual. Attach the strap _ the hlgh pulley station. Sit on the seat and hold the strap behind your head as shown. Keep your back straight. Slowly band forward at the waist untilyour upper body is at a 45* angle. Return to the starting position.
18. BACK EXTENSION (15-125 Lbs.)
Muscles affeded: hip extensors
Refer to adjustment 4 on page 9 of this owner'smanual. Attach the.!ot bar to the low pulley station.Sit an the floor with your heels on the foot plate. Cross your arms and
hold the lat bar against your chestas shown. Keep your back stralgh'tBend. back at the waist. Relum to the starling position.
19. WRIST CURL (15-125 Lbs.)
Muscles affeded: brachioradials
Refer to adjustment 4 on page 9 of this owner'smanual. Attach the rower bar to the low pulley stotbn. Stand with your feet on the Footplate. Hold the rower bar with an overhand grip with your arms extended downward. Keep your arms stationary and curl your hands up as far as possible. Reksmto the stortlngposition.
20. TOE RAISE (15-125 Lbs.)
Muscles affected: gostrocnemlus
Refer to adius_ent 4 on page 9 of thisowner'smanual. Attach the rower bar to the low pulley s/orion.Stand with your feet on the foot plate. Hold the rower bar with an overhand grlp with your arms extended downward. Keep your back strgightand your arms at your sides. Rise up on your toes as far as possible. Return to the stai_ng position.
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