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Sit on the flat bench with your back facing the vertical structure and grasp the handles on top of your shoulders.
Push the handles upwards until your arms are fully extended and allow them to slowly return after a short pause.
Keep your back straight throughout.
Stand up in front of the vertical structure and grasp both handles with your hands, palms facing your thighs.
Pull the handles up to your sides until your arms are parallel to the floor and allow them to slowly return after a short pause.
Keep your arms extended throughout.
Sit on the flat bench with your back facing the vertical structure and grasp the handles with your palms facing backwards down near your buttocks.
Pull the handles forward and up until your arms are parallel to the floor and allow them to slowly return after a short pause.
Keep your arms extended throughout.
Sit on the flat bench facing the vertical structure and grasp the opposite handles with your hands, palms facing the floor.
Pull the handles towards your body until they reach your chest area and allow them to slowly return after a short pause.
Keep your upper body still throughout.
Stand up in front of the vertical structure and grasp the handles with your hands down the sides of your body, palms facing back.
Lift the handles by raising your shoulders and allow them to slowly return after a short pause.
Keep your arms extended and perpendicular to the floor throughout.
Sit on one side of the bench and grasp the handle with the hand closest to it on top of your knee, elbow at a 90 degree angle.
Keeping your elbow rested again the side of your body, pull the handle by rotating your forearm towards your abdomen and allow it to slowly return after a short pause.
Switch sides when you complete a set.
Sit on one side of the bench and grasp the handle with the hand furthest from it on top of your knee, elbow at a 90 degree angle.
Keeping your elbow rested against the side of your body, pull the handle by rotating your forearm away from your abdomen and allow it to slowly return after a short pause.
Switch sides when you complete a set.
Sit on the flat bench with your body facing the vertical structure and grasp the bar with both hands, palms facing forward.
Pull the bar towards your upper body and allow it to slowly return after a short pause.
Keep your back straight throughout.
Stand up in front of the vertical structure and grasp the bar with both hands, palms facing down, arms extended.
Push the bar down towards your thighs while keeping your arms extended and allow it to slowly return after a short pause.
Keep your arms fully extended throughout.
Sit on the flat bench facing the vertical structure and grasp both handles with your hands while your arms are fully extended, palms facing down.
Pull the handles towards the sides of your abdomen and allow them to slowly return after a short pause.
Keep your back still throughout.
Sit on the flat bench facing the vertical structure and slip your hands into the handles to just before your elbows.
Lean your upper body backwards by pivoting at the hips and slowly return to your starting position after a short pause.
Make sure that the handles remain pressed against your chest throughout.
Stand up with your back facing the vertical structure, flex your knees, bend your waist and grasp the bar with both hands.
Pull the bar towards your upper body while keeping your back still and allow it to slowly return after a short pause.
Keep the angles in your knees and hips still throughout.
Stand up with your back facing the vertical structure and grasp the bar with both hands, hips bent, arms and legs extended.
Pull straight up until you are fully standing up while keeping your arms extended and allow yourself to slowly return after a short pause.
Breathe out while raising yourself and breathe in while lowering yourself back.
Lie on your back on the flat bench and grasp both handles with your hands out to the sides, behind your shoulders.
Pull the handles towards the sides of your body and slowly let them return back after a short pause.
Keep your arms extended throughout.
Sit on the seat facing away from the vertical structure with your knees near the pivot point of the leg attachment.
Raise your feet by straightening your legs and allow them to slowly return after a short pause.
Keep your back straight throughout.
Lie prone on the flat bench and place your heels under the pads of the leg attachment.
Raise your legs up until your calves are perpendicular to the floor and allow them to slowly return after a short pause.
Balance yourself by holding the bench with your hands.
Stand up on one side of the bench and attach one handle to the foot furthest from the vertical structure.
While keeping your leg straight pull your leg away from your body and allow it to slowly return after a short pause.
Keep your leg extended throughout.
Stand up in front of the vertical structure and position the squat bar on top of your shoulders, knees and hips bent.
Push straight up until you are fully standing up and allow yourself to slowly return after a short pause.
Exhale while pushing up and inhale while lowering yourself back down.
Sit on the flat bench facing the vertical structure with the belt around your lower back and place your feet against the frame.
Push yourself back by straightening your legs but stop before your knees lock and slowly return back after a short pause.
Keep your back straight throughout.
Sit on the flat bench, attach the leg press belt to your hips and place your toes on the frame in front of you, knees slightly arched.
Press the balls of your feet into the frame and pull your heels towards your knees and allow yourself to slowly return after a short pause.
Keep your back straight throughout.
Stand up with your back facing the vertical structure and grasp the bar with both hands with your palms facing forward.
Pull the bar towards your upper arms and allow it to slowly return after a short pause.
Keep your back and upper arms still throughout.
Stand up with your back facing the vertical structure and grasp the bar with both arms with your palms facing back.
Pull the bar towards your upper arms and allow it to slowly return after a short pause.
Keep your back and upper arms still throughout.
Crouch down, one foot on the platform and the other on the floor and grasp the handle while your upper arm rests against the side of your knee.
Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
Keep your upper arm pressed against the side of your knee throughout.
Sit on the flat bench with one foot on top of it, knee bent and grasp the handle while your upper arm sits on top of your leg.
Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
Keep your back and upper arms still throughout.
Kneel on the flat bench with one knee and grasp the handle with your hand, elbow at a 90 degree angle, palm facing back.
Pull the handle by straightening your arm and allow it to slowly return after a short pause. Alternate arms between sets.
Keep your upper arms still throughout.
Stand up in front of the vertical structure and grasp the bar with both hands, upper arms parallel to your body, elbows at 90 degree angles.
Push the bar down by straightening your arms and allow it to slowly return after a short pause.
Keep your upper arms still throughout.
Sit on the flat bench with your back facing the vertical structure and grasp the handles with your hands on top of your shoulders, palms facing up.
Pull the handles by straightening your arms and allow them to slowly return after a short pause.
Keep your upper arms still throughout.
Stand up in front of the structure and grasp the handles with your hands, palms facing up and forearms parallel to the ground.
Pull the handles by curling your wrists and allow them to slowly return after a short pause.
Keep your forearms parallel to the floor and upper arms perpendicular throughout.
Stand up in front of the structure and grasp the handles with your hands, palms facing down and forearms parallel to the ground.
Pull the handles by extending your wrists and allow them to slowly return after a short pause.
Keep your forearms parallel to the floor and upper arms perpendicular throughout.
Sit on the 45 degree bench position and grasp both handles over your shoulders.
Tighten your abs to lean your upper body forward and slowly return back after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Lie on your back on the flat bench, grip the bench with your hands, raise your thighs, bend your knees and attach your ankles to the ankle cuffs.
Pull the handles towards you with your legs by tightening your abs and allow them to slowly return after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Sit sideways on the bench and grasp the handle closest to you with both hands, arms extended.
Rotate your upper body away from the structure and allow it to slowly swing back after a short pause.
Breathe out while rotating away and breathe in while returning to starting position.
Sit on the 45 degree bench position and grasp the handles with your palms facing forward.
Push the handles forward by straightening your arms and allow them to slowly return after a short pause.
Breathe out while pushing forward and breathe in while returning to starting position.
Lie on your back on the flat bench with your legs near the vertical structure and grasp the bar with your hands palms facing the vertical structure.
Push the bar up by straightening your arms and allow them to slowly return after a short pause.
Breathe out while pushing forward and breathe in while returning to starting position.
Sit on the 45 degree bench position and grasp the handles with your palms facing forward.
Move your hands towards one another while keeping still the angle in your elbows and allow them to slowly return after a short pause.
Breathe out while pushing forward and breathe in while returning to starting position.
Sit on the flat bench with your back facing the vertical structure and grasp one handle with your hand close to your hips and with your palm facing down.
Press one arm forward and up until your arm is straight and at shoulder’s height and allow it to slowly return after a short pause.
Keep your back straight throughout and switch sides after you complete a set.
