- Adjust the back pad and ankle pad to suit your height.
- Disengage the knee pad and lower it as far as you can.
- Flex your knees against resistance, then extend until you feel a stretch in your hamstrings.
- Start by facing the TRX straps and positioning yourself in a push-up position with your hands on the ground and your feet in the TRX foot cradles.
- Keeping your core engaged and body in a straight line, bend your knees and bring your heels towards your glutes.
- Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
- Sit on the machine. Adjust the back pad to where the leg pad is just above your knees.
- Adjust the leg pad that goes on your lower leg until it's on your achilles.
- Use the two handles to push your self back in the chair. Curl your legs as far as possible, and then extend your knees. (Do not hyperextend)
- Sit back in the seat. Use the two handles to push yourself back into the chair.
- Flex your ankles and point your toes upward.
- Flex your knee bringing the pad backward, extend your knee without allowing the weight to touch back down.
