P. bent lateral arm raise (15-125 lbs.), Q. dead lift (15-125 lbs.), R. hip adduction (15-125 lbs.) – Sears 831.159341 User Manual

Page 25: S. front kick (15-125 lbs.), Stepper

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BENT LATERAL ARM RAISE (15-125 Lbs.)

Muscles affected: deltoids, trapezius

Refer to adjustment 4 on page 9 of this owner's manual. Attach the strap to the tow

putle/ station. Stand with your side toward the CROSS TRAINER e. place one foot on

the foot plate and bend forward os shown. Hold the strop with on overband grip

with your onTi at your side. Keep your bock straight. Raise the strap to the side until

your hand is level with your shoulder. Return to the starting position.

DEAD LIFT (15-125 Lbs.)

Muscles affected: quadriceps

Refer to adjustment 4 on page 9 of this owneris manual. Attach the lot bor to the low

pulley station. Stand with your feet on the foot plate ond bend your knees os shown.

Hold the lot bar with an overhand grip. Keep your head up and your arms and bock

straight. Lift the lot bar by straightening your legs. Return to the starting position.

HIP ADDUCTION (15-125 Lbs.)

A^uscfes

affected: adductor, gluteus medius

Refer to adjustment 4 on page 9 of this owner's manual. Attach the strap to the low

pulley stotion. Stand with your side foword the CROSS TRAINER e with one foot on

the foot plate. Insert your inside leg into the strop. Keep your back straight. Keep

your leg straight and move it to the side as for as possible. Return to the starting

position.

FRONT KICK (15-125 Lbs.)

Muscles affected: hip flexors, saiiorius

Refer to adjustment 4 on page 9 of this owner's manuol. Attach the strop to the low

pulley station. Stand facing away from the CROSS TRAINER e wi^ one heel on the

foot plate. Insert orte leg into the strop. Keep your leg straight and move it away from

the CROSS TRAINER e as for as possible. Return to the starting position.

STEPPER

Musdes Affected: quadnceps, hip extensors

(Note: Do not include this exercise in workouts created with the PERSOtAL TRAINER

computer. When the STEPPER is used, the stepper console will provide feedback.)

Refer to odjustment 1 on роде 8 of this owner's manual. Hold the stepper handle and

begin stepping, altemofely pressing the left ond right pedals down with о smooth,

continuous motion—о continuous rrx>tion must be maintained or both pedals will sink

to the floor. Adjust the stepping resistance if

necessary.