Adjust the back pad to an angle that feels comfortable on your back and your hips.
Swivel the input/thigh pads to where the cushions are facing in toward each other.
Choose is resistance that is "light-ish", which allows you to pry the thigh pads outward as far as comfortably possible.
Sit down, place your feet on the foot plates, release the input/thigh pads and guide the pads to the midline to where your inner thighs are touching, the pads should be against your outer thighs, drive your heels into the foot rests while snug against the back pad, and then begin to slowly pry the thigh pads apart until you've reached your end range.
Slowly let the thigh pads come back toward the midline while keeping your glutes/butt engaged to the original starting position of the repetition.
Seated adduction
Adjust the back pad to an angle that feels comfortable on your back and your hips.
Swivel the input/thigh pads to where the cushions are facing out away from one another.
Choose is resistance that is "light-ish", which allows you to squeeze the thigh pads in all the way to the midline.
Sit down, place your feet on the foot plates, release the input/thigh pads and guide the pads outward from each other as far as you can comfortably open your legs, the thigh pads should be against your inner thighs, then begin to slowly squeeze the thigh pads together until you've reached the midline.
Slowly let the thigh pads go back out away from the midline while keeping your inner thighs engaged to the original starting position of the repetition.
SEATED CALF-RAISE
Adjust back pad to where you can place the balls of your feet on the foot plate, and fully extend and flex your ankles while your knees are locked.
Adjust the resistance to something that is "light-ish" allowing you to fully flex and extend your ankles.
Hold onto the handles to keep yourself snug in the seat to prevent the trunk from moving.
Place the balls of your feet at the edge of the foot plate with your knees locked, and slowly begin to plantar flex/point your toes as much as possible then gradually dorsi flex/let toes come back toward your shins while keeping the calves and shins engaged to the original starting position of the repetition.
