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LEG EXTENSION: This will work your quadriceps muscles.
With the back rest engaged (springs attached), sit on the seat with your legs over the foam pad
and tucked under the foot pads. 1. Make sure the resistance bands on the leg frame are attached.
2. Slowly lift your leg until they are straight, hold for 1 second then 3. gently bring them down to the
starting position.
HIGH PULL: This will work your trapezius and deltoid muscles.
Standing at the front of the AB WARRIOR facing the machine, take hold of the resistance bands. Make sure your
feet are on the stabiliser bar so it doesn’t move. With your palms facing towards you, slowly raise your hands up
to your chest, so your elbows are pointed out, keep your hands close to the body. Hold for a second, then slowly
lower your hands to the starting position. This exercise should be performed in a slow controlled motion.
STANDING HAMSTRING CURL: This will work your hamstring muscles
With the back rest up and facing it, rest the bottom of your calf against the foam pad of the foot rest.
1. Place one hand on the head rest to support your balance. 2. Slowly raise your foot up backwards until
your shin is parallel with the floor. 3. In a controlled manner bring your foot back to the starting position.
OBLIQUE TWIST: This will work your oblique, abdominal and quadriceps muscles.
Unclip the back rest so it lays flat. 1. Sit on the seat facing away from the leg extension. Leaning back,
place your feet together and hold them off the floor to one side of the machine. 2. Hold onto the foam
pads of the leg extension to support yourself. 3. Lift your legs over the back rest and onto the other side of
the machine. Repeat this motion on both sides.
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