• Machine 45 Degree Back Extension

  Beginner

  

  

  1

  Position your thighs on the padding and hook your feet on the platform supports.

  2

  Keeping your back straight, slowly bend at your waist until your legs and back are at a 45° angle.

  3

  Slowly raise your body to the starting position.

• Machine Back Extension

  Novice

  

  

  1

  Sit on the machine and place your upper back on the rolling pad.

  2

  Extend your hips and lower back. Make sure not to hyperextend your spine.

• Machine Reverse Hyperextension

  Novice

  

  

  1

  Lay on the pad and grab the handles.

  2

  Slip your legs into the belt loop.

  3

  Push your legs back until they are horizontal with the ground.

  4

  Lower back to the starting position.