PRIMARY MOVERS - Latissimus Dorsi, Mid Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Biceps

POSITIONING - Sit and put feet firmly on floor or the rest provided on the machine. Sit in a ready position with hips and knees bent and with neutral posture. Hold grip with wrists in neutral and elbows slightly flexed and pointed downward.

MOTION - Keeping the elbows pointed downward contract the rhomboids and pull the shoulder blades back toward each other as tightly as possible. Follow through with arms keeping close to the side of the body. Keep the shoulder blades contracted. Hold. Return to starting position slowly while keeping the shoulder blades contracted until all the repetitions are complete.

PRIMARY MOVERS - Latissimus Dorsi, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Biceps

POSITIONING - Lean body back to a 20-50 degree angle from the top pulley. If using a bar grip position the hands so that when your upper arms are parallel to the floor they form a right angle with your lower arm

MOTION - Contract the lats and pull the shoulder blades (scapula) together and down. Hold. Return to original position slowly while keeping the scapula depressed and down.Repeat.

PRIMARY MOVERS - Abdominals

POSITIONING - Lie on ball with sacrum pressed firmly against the ball. Flex knees to approximately 90 degrees . Spread legs as far as you need in order to maintain balance. Remember to keep your head in neutral positioning to your spine. Put hands across chest or on either side of your head.

MOTION - Contract the abdominals and pull the ribcage toward the hips. Hold. Return to starting position. Repeat
Note: The closer your buttocks is to the floor the less load is placed on the abdominals. The higher your buttocks is off the ground, the more difficult the exercise.

PRIMARY MOVERS - Pectorallis Majors, anterior deltoids, triceps

POSITIONING - Put head, neck and shoulders on the ball and feet on the ground with knees bent to a 90 degree angle. Keep legs apart enough to maintain balance. Pull shoulder blades together and try to maintain this position throughout the exercise. Maintain neutral posture. Align arms straight up from the shoulder with elbows facing out and elbows slightly flexed. Keep wrists in neutral.

MOTION - Bend the elbows and lower your arms keeping them abducted about 90 degrees from the body. Lower until upper arm is parallel to the floor and is at an approximate 90 degree angle from the lower arm.Contract chest and pull the arms up and together until elbows are straight and in a soft lock (elbows slightly flexed). Repeat.

PRIMARY MOVERS - Pectorallis Major, Deltoids, Triceps

POSITIONING - Put your hands directly under your shoulders with fingers pointed slightly inward This will allow the elbows to move directly outward. Slightly retract the scapula to maintain stability.

MOTION - Keep your hands at chest level by pulling your body slightly forward as you lower your body toward the floor. Keep neutral posture throughout the move. Return to start. Repeat.

PRIMARY MOVERS - Quadriceps Group

POSITIONING - Align the knees with the axis of the machine and make sure the leg pad is above the foot.. Press your sacrum against the back pad and maintain neutral posture. Take the weight off the stack. Your legs should be at an approximate 90 degree angle.

MOTION - Keep your kneecaps pointed toward the ceiling. Contract the quadriceps and pull the legs up slowly. Keep the feet relaxed. Pull until the legs are fully extended or as far as possible while maintaining neutral posture. Hold. Slowly lower the legs back down to their original starting position.Repeat.

PRIMARY MOVERS - Hamstrings, gastrocnemius

POSITIONING - Place heels on top of ball. Put your arms at you side to keep balanced throughout the exercise. Make a bridge by elevating your buttocks off the floor.

MOTION - Pull your heels toward your buttocks. Keep your kneecaps pointed toward the ceiling. Slowly return to start. Repeat.

Pike on the Ball

PRIMARY MOVERS - Abdominals, hip flexors

POSITIONING - The ball should be on the thigh. The lower it is on the thigh the more difficult the exercise will be. Be sure to maintain a neutral spine by contracting the abdominals.

MOTION - Pull legs toward your ribcage. Hold. Return to start slowly.