ABSTRACT
Note: the graphic depiction of muscles involved in an exercise on the following pages only show the prime movers.
A1 Hip extension A2 Torso flexion A3 Abductor A4 Adductor
B1 Leg extension B5 Prone leg curl B6 Leg press B7 Seated leg curl B8 Tibia dorsiflexion
C1 Pullover C3 Torso arm C5 Rowing torso C7 Row
D5 Arm cross D6 Chest press D7 Seated dip
E1 Neck press E2 Lateral raise E3 Overhead press E4 Internal rotation – shoulder E5 External rotation – shoulder
F1 Rotary torso F2 Abdominal F3 Lower back
G1 Neck & shoulder G3 4-way neck – side G4 4-way neck – front G5 4-way neck – rear
H1 Biceps H2 Triceps H3 Wrist pronation H4 Wrist supination H5 Wrist curl H6 Reverse wrist curl H7 Hand grip
J1 Calf raise J2 Front chin J3 Parallel chin J4 Dip J5 Triceps extension J9 Side bend
Both legs are placed between roller pads so that the front pad is against your hip and the rear against the back of your thigh. Grip handhold with an underarm grip and elbows at right angles. Rest head on headrest. Moving from the hips slowly extend both legs as far back as possible. Hold briefly and slowly return legs to starting position without setting down the weights. Repeat until a full movement is no longer possible.
