Purpose of the exercise
Strength training of the legs (upper legs and glutes).

Set-up of the machine
1. Use the lever to move the seat forward and backward at the end of the exercise.
2. Move the seat forward so that the knees are at 90 degrees.

Performing the exercise
1. Place your feet over the centre of the platform at hip width
2. Hold your whole back against the backrest.
3. Now push against the platform.

Safety & Cleaning
- Be careful when pushing that the knees do not stretch too much.
- Use a towel on the back of the seat. Keep the seat free, the towel can get stuck.
- After exercising, clean the handles, seat and backrest of the machine.

Purpose of the exercise
Strength training of the core, the abdominal crunch strengthens the abdominals. Mainly the Abdominal Rectus.

Set-up of the machine
- Adjust seat height so upper arms lie flat on arm pads.
- Adjust the weight so it's challenging but you can still maintain good technique.

Performing the exercise
1. Grasp the handels.
2. Lean forward crunching towards your knees.
3. Upper back stays against the back pad.
4. Slowly return.

Safety
Use a towel on the back of the seat.
Keep the seat free, the towel can get stuck.
After exercising, clean the handles, seat and backrest of the machine.

Purpose of the exercise
Strength training of the upper body, the lat pulldown strengthens the back muscles. Mainly the Latissimus Dorsi.

Set-up of the machine
1. Adjust pads to a comfortable height to prevent thighs from rising.
2. Adjust the weight so it's challenging but you can still maintain good technique.
3. Stand up and grasp bar in desired position, then sit down with tighs secured uner pads.

Performing the exercise
1. Place hands at desired grip position and lean back slightly at hips.
2. Pull the bar down toward top of chest until elbows go below shoulder level and return.

Safety
Use a towel on the seat of the machine.
After completing the exercise, clean the handles, seat and backrest of the machine.

Purpose of the exercise
Strength training of the upper body, the chest press strengthens the chest muscles. Mainly the Pectoralis major.

Set-up of the machine
1. Adjust seat height so handles are at mid-chest.
2. Adjust the weight so it's challenging but you can still maintain good technique.
3. When seated, use overhead pull pin to adjust handgrip-starting position.

Performing the exercise
1. Press handgrips out until arms are almost fully extended while keeping shoulders back against pad.
2. Slowly return.

Safety
When extending the arms, make sure not to extend the elbows.
Use a towel on the back support part of the machine.
After completing the exercise, clean the handles, seat and backrest of the machine.

Purpose of the exercise 
Strength training of the legs, the Leg Curl strengthens the back muscles of the legs. Mainly the Hamstrings and glutes.

Set-up of the machine 
- Adjust the leg pad comfortably behind the ankles.
- Adjust the weight so it's challenging but you can still maintain good technique.
- Adjust forearm pads to a comfortable height and grasp handles.

Performing the exercise 
1. Lie down on the machine, knees aligned with pivot axis.
2. Curl your legs while maintaining a straight hip and spine position.
3. Slowly return.

Safety
Use a towel on the seat.
After exercising, clean the handles, seat and backrest of the machine.

Purpose of the exercise 
Strength training of the arms, the arm curl strengthens the upper arms. Mainly the Biceps.

Set-up of the machine 
- Adjust seat heigt so the back of the upper arms comfortably rest on pad.
- Adjust the weight so it's challenging but you can still maintain good technique.

Performing the exercise 
1. Grasp handgrip, align elbows with red pivot.
2. Pull handle toward shoulders. Keep the back of your arms against the pad.
3. Slowly return.

Safety
When extending the arms, make sure not to extend the elbows.
Use a towel on the back support part of the machine. 
After completing the exercise, clean the handles, seat and backrest of the machine.