P. BENT LATERAL ARM RAISE(15-125 Lbs.)

Musclesaffected:deltoids,trapezius

Referta adjustment4on page 9of this owner's manual. Attach the strap to the low
pulleystation.Stand with your sidetoward theCROSS TRAINER e, place one foot on
the footplate and bend forward as shown. Hold the strap with an overhand grip
withyour arm at your side. Keep your back straight. Raise thestrap to the side until
your hand islevel with your shoulder. Returnto the startingposition.
Q. DEAD LIFT (15-125 Lbs.)
Muscles af[ected:quadriceps
Referto adjustment4 on Page 9of this owner!smanual. Attach the lat bar to the low
pulleystation. Stand with your feet on the foot plate and bend your kneesas shown.
Hold the lat bar with an overhand grip. Keep your head upand your arms and back
straight.Liftthe lat bar by straighteningyour legs. Return tothe startingposition.
R. HIPADDUCTION (15-125 Lbs.)
Sm
Musclesaffected:adductor, gluteusmedlus
Referto adjustment4on Page 9 of this owner's manual. Attach the strapto the low
pulleystation.Stand with your side toward theCROSS TRAINER e with one foot on
thefoot plate. Insert your inside leg into the strap. Keep your back straight. Keep
yourleg straightand move it to the side as Faras Passible. Returnto thestarting
position.
FRONT KICK (15-125 Lbs.)
Musclesaffeded: hip flexors, sartorius
Referto adjustment4on Page 9 of this owner's manual. Attach the strap ta the low
pulleystation.Stand facingaway from the CROSS TRAINER • with one heel on the
foot plate.Insert one leg into the strap.Keep your leg straightand move it away from
theCROSS TRAINER e as for as Passible. Returnto the startingposition.
STEPPER
MusclesAffe_ed: quadHceps,hip extensors
(Note: Do notinclude thisexercise in workoutscreatedwith the PERSONALTRAINER
computer.When the STEPPERisused,the stepper consolewill provide feedback.)
Referta adjustment1on page 8 of this owner'smanual. Hold the stepperhandle and
begin stepping,alternately pressingthe leftand right pedals downwith a smooth,
continuousmation.-a continuousmotion mustbe maintained or both pedals will sink
to thefloor. Adjust thestepping resistanceifnecessary.
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