P. BENT LATERAL ARM RAISE (I 5-I 25 Lbs.)Musclesaffected: delto;ds,trapezlus
Refer to adjustment 4 on page 9 oF thisowner's manual. Attach thestrap to the low
pulley station.Stand withyour sidetoward theCROSS TRAINER e, place one foot on
the footplate and bend forward as shown. Hold the strapwith an overhand grip_
with your arm atyour side. Keep your backstraight. Raise the strop to the side until
your hand is levelwith your shoulder.Return to thestarting position.
Q. DEAD LIFT(15.125 Lbs.)Muscles affected: quadrlceps
Refer to adjustment4on Page 9 of thisowner's manual. Altoch the lot bar tothelow
pulley:station.Stand with your feet on the foot plate and bend your knees as shown.
Hold the lat her with on overhand grip. Keep your head up and your arms and back
straight.Lift thelat bar by straighteningyour legs. Return to the starting positiGn.
R. HIP ADDUCTION (15-125 Lbs.)
Muscles affected:adductor,gluteusmedius
Refer to adjustment4on Page 9of thisowner's manual. Attach the strap to the low
pulley station.Stand with your side toward the CROSS TRAINER e with one footon
the Footplate. Insertyour inside leg into the strap. Keepyour back straight. Keep
your leg straightand move it to the side as far asPassible. Return to the starting
position.
S. FRONT KICK (15-125 Lbs.)Musclesaffected:hipflexors,sartorlus
Refer toadjustment 4 on page 9 of thisowner's manual.Attach the strap to the low
pulley station.Stand facing away from the CROSSTRAINER• with one heel on the
foot plate. Insert one leg into the strap. Keep your leg straightand move it away from
the CROSS TRAINER.• as far as possible. Returnto thestarting position.
STEPPERMuscles Affected: ctuadriceps, hipextensors
(Note: Do not includethisexercise inworkouts created with the PERSONALTRAINER
computer. When theSTEPPERisused,the s;epper console will provide feedback.)
Referto adiustment 1 on page 8 of this owner's manual. Hold the stepper ha,idle and
begln stepping, alternately pressing theleft and right pedals down with osmooth,
continuous mo_io_ continuous motion must bemaintalned or both pedals will sink
to the Floor.Adjust the stepping resistance if necessary.