MUSCLES WORKED:
HAMSTRINGS              

 

INSTRUCTIONS FOR USE:

1.  SIT AGAINST BACK PAD AND PLACE LEGS ON TOP OF LEG PAD. SHINS  SHOULD BE RESTING ON LEG PAD. ADJUST LEG PAD SO THAT IT IS JUST ABOVE THE ANKLE. ADJUST BACK PAD TO ALIGN KNEES WITH PIVOT POINT ON MACHINE.  BE SURE THAT ABS ARE TIGHT, CHEST IS UP, AND BACK IS STRAIGHT. 

 

2.  LOCK THIGH PAD COMFORTABLY ON QUADRICEPS.  

 

3.  IN A SLOW AND CONTROLLED MOTION, FLEX THE KNEES BY BRINGING FEET DOWN AND BACK AS FAR AS POSSIBLE. CONTRACT HAMSTRING MUSCLES FULLY WITHOUT COMPROMISING FORM. AVOID ANY HIP MOVEMENT.  

 

4.  WHILE MAINTAINING THE CONTROLLED MOTION, RETURN TO STARTING POSITION WITHOUT SETTING DOWN WEIGHT OR RELAXING THE MUSCLES. DO NOT ALLOW KNEES TO HYPER-EXTEND OR LOCK OUT. 

 

5.  REMEMBER TO EXHALE ON THE EXERTION OF THE

MOVEMENT AND INHALE ON THE RELEASE.