1. Start Position Exhale as you slowly move backward with your upper portion of your body, by bending from your waist. 
2. Middle Position As you move, concentrate on keeping your lower body stationary and your head aligned with your spine. 
3. End Position Continue downward, keeping tension on your lower back. Hold for 1/2 a second, squeezing your lower back. If you feel discomfort in your lower back, STOP. Please see your fitness staff for assistance.
4. Return to Middle Inhale as you slowly return to start position. 
5. Return to Start Keep your back straight and your head aligned with your spine. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Sit on the equipment, and adjust the seat so that the back pad rest against your shoulder blades, and your knees are slightly bent on the foot rests.
• Raise your body slighlty, keeping tension on your lower back.
• Keep your back straight, head aligned with your spine, and your feet on the foot rests.
• Cross your arms over your chest.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

 IMPORTANT NOTES:

• Some equipment have a setting to adjust the seat the foot rest, the back pad, and a seat belt to keep your lower body stationary. While others have a R.O.M. (range of motion) which is used in the case of an injury, or for isolating the muscles.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep tension on your lower back, with a slight bend in your knees.
   • Keep your lower body stationary.

2. At end position, keep the tension on your lower back coming down to far will engage the hip flexors.

   • Never jerk your body or use momentum.

3. At start position, keep resistance on your lower back.

4. This is a slow and controlled movement. If you feel discomfort in your lower back, STOP.