Sit and adjust the knee pad so that there is no free space and you’re tightly seated. Place your feet flat on the floor, push your chest upwards and out. Retract your scapula, this should create an arch leaning away from the machine. Take hold of the bar, with palms away from you. Pull through your elbows until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together. Slowly raise the bar back up until your arms are extended and back in the starting position.

Sit and adjust the knee pad so that there is no free space and you’re tightly seated. Place your feet flat on the floor, push your chest upwards and out. Retract your scapula, this should create an arch leaning away from the machine. Take hold of the bar, with palms towards you. Pull through your elbows until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together. Slowly raise the bar back up until your arms are extended and back in the starting position.

While seated, place dumbbells at shoulder level with palms facing forward. Tilt your hands so your pinky is higher than your thumb. Press dumbbells overhead, bringing the weights together until they almost touch overhead. Return with control to starting position.

Lie down in a pronated position. Adjust the padding to be by the ankles. Pull your heels towards your hamstrings and then return to starting position.

Position hands shoulder-width apart on a secured bench or stable chair. Slide butt off the front of the bench with legs extended out or knees bent. Legs extended out would be the harder version. Straighten arms, keep a little bend in your elbows to keep tension on triceps and off elbow joints. Bend elbows to lower body toward floor until elbows reach a 90-degree angle. Be sure to keep back close to the bench. Press down into the bench to straighten elbows and return to starting position.

Restful pose and stretch for the quads, hips, lats and torso