Lower Body 

Abductor

The abductor exercise machine
  1. Set Up
    1. Select training weight.
    2. Flip lever on back rest and set to #1 position.
  2. Enter Unit
    1. Sit down and select desired foot rest.
    2. With both hands pull back rest up tight against your back.
  3. Begin to Exercise
    1. Grip handles on sides of seat and lean back into back pad.
    2. Spread legs out as far as possible and return in a smooth, controlled motion.

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Adductor

The adductor exercise machine
  1. Set Up
    1. Select training weight.
    2. Flip lever on back rest and set to #1 position.
    3. Pull handle under seat and adjust arms to locate range indicator in #5 position.
  2. Enter Unit
    1. Straddle padded arms and sit down.
    2. Select either foot position.
    3. Pull back rest with both hands to desired position.
    4. Reach under left side of seat and pull up on handle to spread exercise arms into desired starting position.
  3. Begin to Exercise
    1. Lean back and grip handles on either side of the seat.
    2. Pull legs together in a smooth, controlled motion.

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Angled Calf Press

The angled calf/leg press
  1. Set Up
    • Select training weight.
  2. Enter Unit
    1. Sit completely back on the seat.
    2. Position feet on foot platform with the balls of the feet on the bottom edge.
    3. Pull popper pin under right side of seat and adjust carriage for a slight bend in the knees.
  3. Begin to Exercise
    1. With legs in a straight position push up on balls of feet to complete extension.
    2. Return by lowering the heels as far as possible.

Angled Leg Press

  1. Set Up
    • Select training weight.
  2. Enter Unit
    1. Sit completely back on the seat.
    2. Position feet at shoulder width near upper portion of platform.
    3. Pull popper pin under right side of seat and adjust carriage until legs form a 90 degree angle.
  3. Begin to Exercise
    • Push up in a smooth controlled motion.

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Glute/Ham

The glute/ham exercise machine
  1. Set Up
    1. Select training weight.
    2. For a full range of motion pull popper pin on cam and adjust footplate to the #1 position.
    3. Pull popper pin under chest pad and adjust to allow forearms to rest flat on arm pads when you are kneeling.
  2. Enter Unit
    1. Pull up on seat with both hands so your legs are at a 90 degree angle to the floor.
    2. Lower leg pads tight onto thighs.
  3. Begin to Exercise
    1. Work one leg at a time.
    2. Push up and back in a smooth, controlled motion.

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Leg Curls

The leg curl exercise machine
  1. Set Up
    1. Pull out the "T" knob and adjust the exercise arm.
    2. For a greater or lesser range of motion use a different starting point.
  2. Enter Unit
    1. Stand between the roller pad and the thigh pad, facing the thigh pad..
    2. Align your knees with the pivot point on the left.
    3. Lie face down while keeping your knees at the pivot point.
    4. Select your training weight.
  3. Begin to Exercise
    1. Gripping the handles under the frame, curl your feet and legs up and then return in a smooth, controlled motion.
    2. The roller pad is self-adjusting, so you can move the roller pad up or down, whichever is more comfortable for you you.

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Leg Extension

The leg extension exercise machine
  1. Set Up
    1. Release lever lock behind the back pad and move to position #1.
    2. Pull out the "T" knob and adjust the exercise arm to position #3.
  2. Enter Unit
    1. Place both legs behind the roller pad. The roller pad is self-adjusting.
    2. Put the back of your knees against the seat pad and adjust the exercise arm to the desired position by pulling out the "T" knob.
    3. Reach back and pull the back pad until it is snug against your back and the lever lock engages.
  3. Begin to Exercise
    1. Select your training weight.
    2. Grip the handles next to the seat.
    3. With your back against the pad, extend your feet out and up and then return in a smooth, controlled motion.

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Multi-Hip

The mulit-hip exercise machine
  1. Set Up
    1. Select your training weight.
    2. Pull popper pin and swing roller to your left and release pin.
    3. Adjust pivot point: With right hand, grip small handle.
    4. With left hand, loosen star knob.
    5. Slide assembly to approximately three inches below waist.
    6. Tighten star knob - do not over-tighten.
  2. Enter Unit
    1. Adjust roller pad: Loosen star knob and slide roller to ride just above your knee.
    2. Tighten star knob - do not over-tighten.
  3. Begin to Exercise
    1. For inner thigh: Kick across your body as far as possible.
    2. For outer thigh: Raise your leg as high as possible.
    3. Glutes: Kick back as high as possible.
    4. Hip flexor: Lift leg as high as possible.

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Seated Leg Curl

The seated leg curl exercise machine
  1. Set Up
    1. Select your training weight.
    2. Release lever behind back pad and set in #1 position.
    3. While holding the leg roller pad, pull popper pin on cam and adjust roller to the #3 position for average range of motion.
    4. Holding onto the thigh pad, pull popper pin at end of roller and adjust to upper most position for ease of entry and exit.
  2. Enter Unit
    1. Sit down with knees slightly past edge od seat in line with pivot point.
    2. Place your ankles on the leg roller.
    3. Reach back with both hands and pull the back rest forward to support your back.
    4. Pull popper pin on thigh hold down and rotate pad down, making sure the popper pin locks into place.
  3. Begin to Exercise
    1. Grip bar on top of thigh pad.
    2. Keeping your back a flat gainst the back rest, curl legs down in a smooth, controlled motion.

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Seated Leg Press

The seated leg press exercise machine
  1. Set Up
    1. Select your training weight.
    2. Pull popper pin on foot platform and set to #8 position.
  2. Enter Unit
    1. Sit all the way back into the seat with your back fully supported.
    2. Pull popper pin on foot platform and set at desired depth.
  3. Begin to Exercise
    1. Place feet on platform at a comfortable width.
    2. Sit back and grip handles on side of seat and press forward in a smooth, controlled motion.

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Leg Press

The supine leg press exercise machine
  1. Set Up
    1. Select your training weight.
    2. Position cart in upper most position while standing.
    3. To do so, grip handle above shoulder pad with right hand. With left hand reach over cart and pull the popper pin on chrome tube so the cart is at the #10 position.
    4. Make sure the popper pin locks into place.
  2. Enter Unit
    1. Sit on end of pad.
    2. Lie down on the cart and swing both legs up and place your feet on the foot platform shoulder width apart.
    3. With your left hand grip the handle over the left shoulder pad.
    4. With your right hand pull popper pin at side of cart and slide cart down to form a 90 degree angle with legs.
  3. Begin to Exercise
    1. Grip both handles over shoulder pads.
    2. With shoulders tight on pads and back and head flat on the cart, push up in a smooth, controlled motion.

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© 2012 Joliet Junior College

Joliet Junior College
1215 Houbolt Road, Joliet, IL 60431-8938
Phone: (815) 729-9020