1
| BASIC SQUAT
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Feet must remain 'flat' and exactly 'straight' at all times. At hip width apart. Drop down to a half squat. Hold the position in a relaxed mode, where the most pressure is at the 'girth' (widest point) of the muscles.
Do not swing on the handle bars, they are there for balance only. No 'water skiing'
Out of position would be considered:
- Up too high
- Down too low
- Feet too far apart.
- Feet not straight.
- On toes (feet not flat)
Hold pose for required time.
Note: The last 10 seconds is just as important as the first 10 seconds.
A good quality machine should slowly get harder as the time progresses with the last few seconds being very hard. This is normal.
If any immediate pain is felt, STOP, get off and tell your instructor.
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2
| PUSH-UP
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Kneel in front of unit. Place hands on outside edge of mat. Drop pelvis so a straight line is made between knees and shoulders. When machines starts, drop body halfway towards plate. As per photo, make sure hands are in line with chest, not shoulders.
Look down towards knees (very important) as looking up even for a second can cause stress to neck area.
Hold pose and relax for duration of exercise.
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3
| WIDE STANCE SQUAT
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Place big toes on outside edge of handle bars. Feet at a 45 degree angle. Hold handle bar 'lightly'. Knees on outside edge of handle bars. Place pressure through heels.
Make sure contact is kept at all times with handlebar with
- Toes
- Knees
- Hands
Moving away from the plate will result in the unit being turned off.
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4
| TRICEP DIP
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Put foam mat on plate. Sit on foam mat. Put hands on mat next to hips with fingers curled over front edge of machine. Make sure palms of hands stay flat. Bend arms and drop down front of machine. Also make sure knees are bent, not doing so can cause lower back strain.
Look at knee area.
Keep lower back slightly touching unit at all times.
Hold pose and relax.
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5
| PELVIC BRIDGE (The Plank)
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Place foam pad on and in front of machine. Kneel in front of machine on foam pad. Place elbows on machines and place hands together, as though you are going to pray.
Note: Make sure elbows are closer together than your shoulders. Place forehead on hands.
Move your knees away from the machine until you are slightly stretched out.
Note: Do not let your back sag in the middle. This can cause undue stress.
Also do not hunch over your shoulders. This may cause shoulder injuries.
Hold pose and relax. DO NOT contract stomach area. Breath through nose if this helps you relax.
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6
| BASIC STRETCH
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Stand on foam pad. Feet hip width apart, perfectly straight. Lean back against handle bar. Bend forward from waste and relax. Just dangle arms, do not try to stretch. Legs may be locked or unlocked, depending on personal comfort level.
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7
| LUNGE
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This exercise is optional and is not recommended for anyone with knee problems (past or present). It is purely a performance exercise and should not be done without good reason. As it is one of the hardest poses to hold correctly and may cause knee injury if performed incorrectly.
Stand side on, up on the machine. Place front foot straight ahead with toe slightly over edge of plate. Place toes of back foot on edge of machine. Face straight ahead. DO NOT twist at hips. Hold onto handle bar with arm closest to the bar.
Hold pose and relax.
Important note: All pressure is placed through the front heel. The back leg is only for balance.
The machine will be turned off immediately if either:
- To much weight is placed on back leg.
- You are seen putting weight on front toes.
- You are seen twisting at hips.
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8
| ANTI-CELLULITE MASSAGE - Females Only
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Sit on machine. Back of knees at edge of plate. Stretch legs out in front with only heels down. Lean forward with hands next to ankles. Relax.
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9
| SUPER SQUAT
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This is the best lower body toning and highest calorie burning position you can do on our machines.
Stand on platform, feet hip width apart, PERFECTLY STRAIGHT. Slowly lower into squat position.
The secret to this one is:
- Keep feet flat on deck. Weight even on both heels and toes.
- The lower you go the more your hips must stick out the back.
- Keep perfect angles, not too high not too low.
Cross your arms in front of you 'genie style'. Stay looking straight ahead. NOT at the ground.
Relax and hold pose for required time.
This exercise can not be done safely any other way.
The machine will be turned off if:
- You go onto your toes (heel will come off plate).
- Your legs begin to straighten (hips come up while shoulders stay low)
- You come up too high or go too low.
- Your feet are not kept straight.
This is one of the hardest poses to get right, but is well worth the effort.
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