Adjust back pad to where the knees are in line with the machine's axis (where the rotation of the input pad occurs.)
Make sure patellae/knee caps are lined up and parallel with the ground at the top of the concentric stroke of the repetition.
Adjust input/shin pad to where it is closest to the knees as comfortably as possible.
Adjust starting position of the input/shin pad to wherever you can comfortably flex/bend the knees to start the repetition.
Hold onto handles and shrug yourself down into the seat so nothing in the trunk is capable of moving.
Choose a resistance that is something "light-ish", which will allow you to move with complete control free of any joint pain.
Slowly begin to lift the input/shin pad from the starting position using your quadriceps/thigh muscles until your knees are locked out/straight, and then slowly lower the input pad to the original starting position of the repetition.
SEATED LEG CURL
Adjust back pad to where the knees are in line with the machines axis (where the rotation of the input pad occurs.)
Make sure knee caps are lined up and parallel with the ground at the top of the eccentric stroke of the repetition.
Adjust input/calf pad to where it is closest to the knees as comfortably as possible.
Adjust starting position of the input/calf pad to wherever you can extend/straighten your knees comfortably start the repetition.
Choose a resistance that is something "light-ish" that you can move with complete control free of any joint pain.
Hold onto the handles and drive yourself back into the back pad to keep the trunk from moving.
Slowly begin to drive the input/calf pad down with your hamstrings muscles until your knees are fully flexed/bent, and then slowly begin to let the input/calf pad out and up to the starting position of the repetition.
45 Degree leg press
Adjust back pad to a position where you can comfortably bring your knees back toward your chest free of any joint pain.
Position your feet on the foot plate as high or low as you feel comfortable with. Higher feet/more hip flexion = more glute/butt work, lower feet/more knee flexion = more quad/thigh work.
Adjust the width of your feet position to where you lower the foot plate comfortably free of any joint pain. The wider you go with your stance the more your feet have to point out.
Choose a resistance that is something "light-ish", which will allow you to move with complete control free of any joint pain.
Sit down, place feet on the foot plate, release foot plate, and slowly lower the foot plate while keeping the quads/thighs and glutes/butt tight and engaged until you've reached the bottom of the repetition.
Slowly press the foot plate back up while driving your knees down toward the floor while keeping your knees from caving in, and drive your lower back into the back pad.
