Mid-Body 

45 Degree Back Extension

The 45 degree back extension exercise machine
  1. Set Up
    1. Completely support the unit underneath the thigh pad.
    2. Pull the "T" knob to adjust the height of the pads to your position.
  2. Enter Unit
    1. Using the handles for support, face downward with your thighs against the pads.
    2. The pads should be approximately 3 inches below your waistline.
    3. Your heels should be all the way back against the heel guard.
  3. Begin to Exercise
    • Carefully bend forward as far as comfortable and return in a smooth, controlled motion.

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Abdominal

The abdominal exercise machine
  1. Set Up
    • Pull the "T" knob and adjust the exercise arm into position #3.
  2. Enter Unit
    1. Enter the unit so your chest is behind the roller pad and your feet are under the foot pads.
    2. Select your training weight.
    3. Pull out the "T" knob and adjust the exercise arm into your desired position.
  3. Begin to Exercise
    1. Cup the pad from underneath with your hands. The roller pad is self-adjusting.
    2. Lean forward and then return in a smooth, controlled motion.

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Abdominal Crunch

The abdominal crunch exercise machine
  1. Set Up
    1. Select training weight.
    2. Release lever under seat and lower to position #1.
  2. Enter Unit
    1. Sit down in the seat and with both hands pull up on seat to position headrest to ride at the base of the skull/top of the neck.
    2. Elbows should make contact with elbow pads.
    3. Grip high or low on the handles.
    4. Position feet on flat platform or low or high foot pegs to alter area of concentration.
  3. Begin to Exercise
    1. Perform a slow, controlled abdominal crunch while keeping head in contact with the head rest at all times.
    2. While exercising, concentrate on using the abdominals rather than pulling with your hands.

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Adjustable Crunch/Sit-Up Board

The adjustable crunch and sit up board exercise machines
  1. Set Up
    1. Completely support the unit near the leg pads with one hand.
    2. With your other hand, reach underneath the board and pull out the "T" knob.
    3. Be sure to bend at the knees and not just the hips, and adjust the board to the desired angle.
  2. Enter Unit
    1. Make sure your calves and shin/ankles are pressed against the pads.
    2. Carefully lay back with your arms crossed on your chest.
  3. Begin to Exercise
    • Keeping your head and neck in a neutral position, perform crunches 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