Sears 831.15934 Bent Lateral ARM Raise I 5-I 25 Lbs, Dead LIFT15.125 Lbs, Front Kick 15-125Lbs

P.BENT LATERAL ARM RAISE (I 5-I 25 Lbs.)

Muscles affected: delto;ds,trapezlus

Refer to adjustment 4 on page 9 oF this owner'smanual. Attach the strap to the low pulley station. Stand withyour side toward the CROSS TRAINER e, place one foot on the foot plate and bend forward as shown. Hold the strap with an overhand grip_ with your arm at your side. Keep your back straight. Raise the strop to the side until your hand is level with your shoulder.Return to the starting position.

Q. DEAD LIFT(15.125 Lbs.)

Muscles affected: quadrlceps

Refer to adjustment4 on Page 9 of this owner'smanual. 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 the lat bar by straightening your legs. Return to the starting positiGn.

R. HIP ADDUCTION (15-125 Lbs.)

Muscles affected:adductor, gluteusmedius

Refer to adjustment4 on Page 9 of this owner'smanual. Attach the strap to the low pulley station. Stand with your side toward the CROSS TRAINER e with one foot on the Foot plate. Insert your inside leg into the strap. Keep your back straight. Keep your leg straight and move it to the side as far as Passible. Return to the starting

position.

S.FRONT KICK (15-125Lbs.)

Musclesaffected:hipflexors,sartorlus

Refer to adjustment 4 on page 9 of this owner'smanual. Attach the strap to the low pulley station. Stand facing away from the CROSS TRAINER • with one heel on the foot plate. Insert one leg into the strap. Keep your leg straight and move it away from the CROSS TRAINER.• as far as possible. Return to the starting position.

STEPPER

Muscles Affected: ctuadriceps, hip extensors

(Note: Do not includethis exercise in workouts created with the PERSONALTRAINER computer. When the STEPPERis used, the s;epper console will provide feedback.) Refer to adiustment 1 on page 8 of this owner'smanual. Hold the stepper ha,idle and begln stepping, alternately pressing the left and right pedals down with o smooth,

continuous mo_io_ continuous motion must be maintalned or both pedals will sink to the Floor.Adjust the stepping resistance if necessary.

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