Adjust the seat height to where your hips are in line with the axis (where the rotation of the input pad occurs) when seated.
Choose a resistance that is "light-ish", which will allow you to crunch down as far as possible free of any pain.
Sit down, place triceps/back of arms on input/arm pads, grab handles, tuck feet underneath the input/shin pads, gradually lift the knees and drive the arm pads down simultaneously. Draw your lower ribs to your pelvis while keeping the abs engaged until you've reached your end range.
Slowly lower the input/shin pads, at the same time let the input/arm pads slowly go back up to the original starting position.
rotary torso
Adjust the seat height to where your inner thighs are flush against the input/thigh pads as well as your chest/shoulders flush with the input/chest/shoulder pads.
Choose a resistance that is "light-ish", which will allow you to drive your legs to one side of your body and back free of any pain.
Sit down, put your feet on the foot plates, scoot up to where your chest is snug on the chest pads, grab the handles and slowly rotate your lower trunk to the loaded side, whichever direction you are rotating drive that leg on the same side into the input/thigh pad. Stop when you can no longer rotate any further.
Slowly let the thigh pads come back toward the midline while keeping the abs/obliques/trunk muscles engaged to the original starting position of the repetition.
roman chair
Stand up on the machine with your back facing the machine.
Drive your back flush against the back pad.
Place your forearms on the input/arm pads with your elbows directly below your shoulders.
Grab the handles, keep your upper body nice and tight, step off the ledges so your legs are hanging freely.
Slowly bring your knees toward your chest with your knees bent until your thighs are parallel with the ground, then carefully take your knees toward your chest while letting your lower back peel off the back pad. Stop when you cannot lift your legs any higher.
Slowly let your legs out then back down as your lower back starts to make contact with the back pad keeping your abs/trunk muscles engaged to the original starting position of the repetition.
