Powerline P1 - Leg Workout; Leg Curl, Extension, Press, and Calf Raise

LEG WORKOUT
1. Insert pin into weight stack at desired resistance level.
2. Stand facing machine and hook your left heel under the bottom roller
pad with left knee positioned slightly below the top roller pad.
3. Use Hamstring strength to pull and curl your left foot upward, bending
your knee as much as possible.
4. Pause for a moment, then slowly return along the same arc, to the
starting position. Repeat movement.
5. Exhale on exertion, inhale on return motion.
6. Change sides and repeat with opposite leg.
Standing Leg Curl
(Hamstrings)
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad height so that when seated the front of your ankles fit
under the bottom foam rollers.
3. Sit comfortably on seat pad. Place knees over the top roller pads and
hook your feet under the bottom roller pads.
4. Using Quadricep strength, extend your feet out and upward until your
legs are fully extended.
5. Pause for a moment, then slowly return your feet back along the same
arc, to the starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
Leg Extension
(Quadriceps)
LEG PRESS WORKOUT (optional)
1. Insert pin into weight stack at desired resistance level.
2. Adjust back pad to desired position.
3. Sit comfortably on seat pad with your back flat against the back pad
and the balls of your feet on the bottom portion of the press plate.
4. Grasp the handles at your sides for balance and stability.
5. Extend your legs and hold them in this position throughout the
exercise. Do not lock-out your knees.
6. Flex your toes forward as far as you comfortably can, hold that position
for a moment and return to the furthest back position you comfortably can.
7. Exhale on exertion, inhale on return motion.
Calf Raise
(Gastrocnemius)
1. Insert pin into weight stack at desired resistance level.
2. Sit comfortably on seat pad with your back flat against the back pad
and your feet securely against the press plate.
3. Adjust back pad so your knees are at a 90° angle.
4. Grasp the handles at your sides for balance and stability.
5. Using leg muscles, slowly press the foot plate until your legs are
extended. Do not lock-out your knees.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Leg Press
(Quadriceps, Hamstring, and
Gluteus Maximus)
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