- Instructions
- In Brief
- Key Points
- Start Position: Exhale as you slowly lower the platform keeping your knees aligned with your toes.
- Middle Position: As you lower keep you feet flat on the platform
- End Position: Lower until your legs form a 90 degree angle, hold for 1/2 a second.
- Return to Middle: Inhale as you slowly return to starting position.
- Return to Start: Extend your legs, but do not lock out your knees. Hold for 1/2 a second, squeezing your quadriceps. Repeat the movement for the recommended number of repetitions.
Start at this Position: - Sit on the equipment and adjust it based on your stature, by placing your feet shoulder width apart on platform/sled. When disengaged you should do the whole range of motion without locking your knees when your legs are extended, and they should form a 90 degree angle when the platform/sled is lowered.
- Position your feet in the middle of the platform, shoulder width apart.
- Keep your feet straight.
- Keep your back straight and flat against the back rest.
- Lift the platform/sled by straightening your legs, but don't lock out your knees.
- 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.
- Disengage the leg platform/sled.
IMPORTANT NOTES: - Some manufacturers have more than one setting for the platform/sled, and back rest. If available use the higher setting position on the platform/sled would be best for most users to alleviate unnecessary stress on your knees when starting your first repetition.
Throughout the entire range of motion: - Keep your back straight and flat against the back rest.
- Keep your feet straight, and flat on the platform, shoulder width apart,
- Keep your knees aligned with your toes.
At start position, do not lock out your knees.
At end position, never let your legs go beyond 90 degrees.
- Never let your body lift off the seat.
Weight prescribed equals total weight added to the machine. - Example 100 lbs. equals 50 lbs.added to each side of the machine.
Instructions
- Start Position: Exhale as you slowly lower the platform keeping your knees aligned with your toes.
- Middle Position: As you lower keep you feet flat on the platform
- End Position: Lower until your legs form a 90 degree angle, hold for 1/2 a second.
- Return to Middle: Inhale as you slowly return to starting position.
- Return to Start: Extend your legs, but do not lock out your knees. Hold for 1/2 a second, squeezing your quadriceps. Repeat the movement for the recommended number of repetitions.
Key Points
Throughout the entire range of motion: - Keep your back straight and flat against the back rest.
- Keep your feet straight, and flat on the platform, shoulder width apart,
- Keep your knees aligned with your toes.
At start position, do not lock out your knees.
At end position, never let your legs go beyond 90 degrees.
- Never let your body lift off the seat.
Weight prescribed equals total weight added to the machine. - Example 100 lbs. equals 50 lbs.added to each side of the machine.
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