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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P.
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.
Q.
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.
R.
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.
S.
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.
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