Reformer Exercise Library
Training Manuals
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Ab Wheel
Description
Front of the machine, facing the front. Place the hands on the front platform and knees on the carriage at the first line. Start with shoulders and wrists in line. Push the carriage away and lower the hips down into a modified high plank — this is your starting position. Arms stay straight throughout the movement, but elbows stay soft. Push the carriage away from the front platform while maintaining neutral spine. Shoulders will now be behind the wrist. Keeping the shoulders away from the ears, engage the abdominals as you pull the carriage back towards the front platform.
Modifications
- 1) Drop to forearms — Saw
- 2) Limit range of motion
Variations
- Full plank position
- Add a pushup
Position Variations
- Reverse Ab Wheel — Front of the machine, facing the back
- Giant Ab Wheel — Back of the machine, facing front
- Giant Reverse Ab Wheel — Back of the machine, facing back
Saw
Description
Front of the machine, facing the front. Place forearms on the front platform and knees on the carriage at the first line. Start with shoulders and elbows lined up. Hands flat with palms down or ball your hands into fists. Press down into the forearms engaging the serratus anterior (muscles under the armpits) to prevent dropping into the shoulder joint. Push the carriage away while maintaining neutral spine. Engage the abdominals to pull the carriage back stopping when shoulders and elbows are back in line.
Advanced option: Palms facing upward removes some of the stability, making the abdominals work harder.
Modifications
- 1) Limit range of motion
- 2) Plank hold
Variations
- Full plank position
Position Variations
- Reverse Saw — Front of the machine, facing the back
- Giant Saw — Back of the machine, facing the front
- Giant Reverse Saw — Back of the machine, facing the back
Plank
Description
Isometric core strengthening exercise. This exercise does not involve the movement of the carriage. Can be done facing any direction on the machine, or at the front or back utilizing the platforms. Maintain neutral spine throughout.
Modifications
- 1) Knees down
- 2) Shoulders slightly behind wrists to release wrist pressure
Variations
- High Plank — on the hands
- Forearm Plank — on the forearms
- Elevated Plank — hands on handlebars
- Superman (1B1Y) — full plank, high handlebars
- Arm & Leg extensions
- Plank shoulder, knee, hip taps
- Mountain Climbers
- High/Low Plank
- Walking Plank
- Straddle Walking Plank
Army Crawl
Description
Front of the machine, facing the back. Place forearms on the carriage and knees on the front platform. Begin with shoulders and elbows lined up. Use the arms to crawl down the carriage and back while keeping the abdominals engaged and maintaining neutral spine.
Modifications
- 1) Plank hold
- 2) Ab Wheel
Variations
- Full forearm plank position
Position Variations
- Giant Army Crawl — Back of the machine, facing the front
Knee Tuck
Description
Front of the machine, facing the front. Place the hands on the front platform and toes on the carriage at the first line. Start in a full plank position. Shoulders stay over the wrists. Maintain neutral spine as you bend the knees to bring the carriage towards the front platform. Stop when the knees line up under the hips. Extend the legs back out into full plank. Hips do not drop or lift — they stay level with the shoulders.
Modifications
- 1) Knees on carriage
- 2) Limit range of motion
Variations
- Add a pushup
- Single leg
- Plank Pike & Tuck
Position Variations
- Reverse Knee Tuck — Front of the machine, facing the back
- Giant Knee Tuck — Back of the machine, facing the front
- Giant Reverse Knee Tuck — Back of the machine, facing the back
Forearm Plank Crunch
Description
Front of the machine, facing the front. Place forearms on the front platform and toes on the carriage at the first line. Start in a full forearm plank. Shoulders stay over the elbows. Round the spine as you bend the knees to bring the carriage towards the platform, keeping hips and shoulders in line. Stop when knees line up under the hips. Extend the legs back out and return to neutral spine.
★ Emphasis on spinal movement throughout this exercise.
Modifications
- 1) Kneeling Crunch
Position Variations
- Reverse Plank Crunch
- Giant Plank Crunch
- Giant Reverse Plank Crunch
Plank to Pike
Description
Front of the machine, facing the front. Hands on the front platform, toes on the carriage at the first line. Start in full plank. Keep shoulders over wrists, neutral spine. Keeping the legs straight, use the abdominals to pull the hips towards the ceiling into a pike position. Slowly lower back down into plank, stopping when hips are in line with shoulders.
Modifications
- 1) Ab Wheel
- 2) Limit range of motion
- 3) Plank hold
Variations
- Forearm Plank to Pike
- Mega Plank to Pike
- Giant Mega Plank to Pike
- Plank Pike & Tuck
- Add a pushup
Forearm Dip
Description
Front of the machine, facing the front. Place hands closer towards the front edge of the platform with knees on the carriage near the first line. Do not use the platform pockets — hands flat, palms facing down. Begin in a modified plank with shoulders and wrists lined up. Bend the elbows to lower the forearms towards the platform while maintaining neutral spine. Shoulders stay directly above the elbows. Keeping the abdominals engaged, press the hands into the platform as you straighten the arms and return to starting position.
Modifications
- 1) Ab Wheel
- 2) Limit range of motion
- 3) Tricep pushup
Variations
- Full plank position
- Ab Wheel/Forearm Dip combo
Elevated Crunch
Description
Front of the machine, facing the front. Hands on front handlebars, toes on the carriage at the first line. Shoulders lined over the wrists or just slightly behind. Lift the heels and come up high on the balls of the feet. Soften the knees to line the hips with the shoulders. Knees are lined directly below the hips. Push the carriage away with the legs, keeping hips level with shoulders and neutral spine. Be sure not to take the arms with you. Use the abdominals to pull the carriage back towards the front platform, stopping when knees are back under the hips.
Modifications
- Limit range of motion
Variations
- Add a pushup
- Single leg — one leg extended back into arabesque
Position Variations
- Giant Elevated Crunch — Back of the machine, facing the back
Elevated Plank to Pike
Description
Front of the machine, facing the front. Hands on front handlebars, toes on the carriage between the first and second line. Shoulders lined over the wrists or slightly behind. Keep heels lifted and legs straight. Hips start level with shoulders in neutral spine. Keeping legs straight, push the carriage away as you lower the hips into a full elevated plank. Be sure not to take the arms with you. Use the abdominals to bring the carriage forward, lifting the hips back up in line with the shoulders.
Modifications
- Limit range of motion
Variations
- Add a pushup
Position Variations
- Giant Elevated Plank to Pike — Back of machine, facing back
Spoon
Description
Front of the machine, facing the back. Hands on front handlebars, feet on the edge of the carriage. Keep arms straight, legs straight, shoulders depressed into the lats. Begin with shoulders and hips lined up. Using the abdominals, round the spine to draw the hips back as you pull the tailbone towards the ceiling. Slowly return to starting position, stopping when hips and shoulders are back in line with neutral spine.
★ Emphasis on spinal movement.
Modifications
- Limit range of motion
Variations
- Add a tricep dip
- Spoon/Elevated Reverse Plank combo
Position Variations
- Giant Spoon
Extended Crunch
Description
Pushing against tension. Front of the machine, facing the front. Hands on front handlebars, knees at the carriage at the second line, feet in the back carriage pockets. Straighten out the arms to push the carriage away and lower the hips into a modified extended plank and neutral spine position. Keeping the arms straight, round the spine — the carriage will move towards the front. Stop when the knees line up under the hips. Release the crunch, push the carriage away, stopping in neutral spine.
Modifications
- Limit range of motion
Notes
- Arms remain straight throughout
Flying Extended Crunch
Description
Pushing against tension. Front of the machine, facing the front. Hands on front handlebars, knees on carriage at the second line, feet in carriage pockets. Straighten arms to push carriage away into extended plank. Press the balls of the feet against the walls of the pockets and bring knees up off the carriage — this is Superman. Maintain neutral spine. Without dropping the hips, use the abdominals to resist the carriage as you bend the knees towards the chest. Stop when knees line up under hips. Use the legs to push the carriage away.
Hands higher on the handlebars = easier. Hands lower on the bars = more challenging.
Modifications
- Extended Crunch
Notes
- This is an advanced progression
Giant Crunch
Description
Sitting on the back platform, facing the front. Hook the feet under the floor strap. This is a crunch that does not involve the movement of the carriage. Lean back with the abdominals engaged and spine stable. Maintain tension on the abdominals as you bring the torso back to starting position.
Modifications
- Limit range of motion
Variations
- Isometric hold, pulses
- Hands across chest, arms extended, hands behind head
- Flat Back Crunch
- Rounded Back Crunch
- Giant Crunch with a Twist
Position Variations
- Reverse Giant Crunch — Sit on the carriage, facing the back, feet hooked under the floor strap
Kneeling Crunch
Description
Front of the machine, facing the front. Place the forearms on the front platform and knees on the carriage at the first line. Keep shoulders in line over elbows. Press down into the forearms to engage the Serratus Anterior and lift out of the shoulder joint. Push the carriage away to lower hips into a modified forearm plank — this is your starting point. Begin in a neutral spine. Keeping the shoulders over the elbows and without pulling with the legs, round the spine to bring the carriage towards the front platform. Release — the carriage moves away, stopping at neutral spine.
★ Emphasis on spinal movement.
Modifications
- Limit range of motion
Variations
- Isometric hold
- Pulses
- Saw/Kneeling Crunch Combo
Tall Crunch
Description
Front of the machine, facing the front. Place the hands on the front platform and knees on the carriage at the first line. Shoulders and wrists lined up. Push the carriage away and lower the hips into a modified high plank — your starting position. Begin in neutral spine. Keeping the shoulders over the wrists and without pulling with the legs, round the spine to bring the carriage towards the front platform. Release — the carriage will move away, stopping at neutral spine. Be mindful not to allow the shoulders to go past the wrists as you round the spine.
★ Emphasis on spinal movement.
Modifications
- 1) Kneeling Crunch
- 2) Limit range of motion
Variations
- Isometric hold
- Pulses
- Ab Wheel/Tall Crunch combo
Smart Crunch
Description
Sit on the back platform, facing the front. Hook the feet under the back-carriage strap. Spine stays neutral. Hinge back, keeping the abdominals engaged and spine stable as the legs extend forward and the carriage moves towards the front platform. Maintain tension on the abdominals as you bend the knees to pull the carriage towards the back and lift the torso back up to starting position.
Modifications
- 1) Giant Crunch
- 2) Limit range of motion
Variations
- Hands across chest, arms extended, hands behind head
- Pulses
- Single leg
- Single leg with a twist
- Rounded back Smart Crunch
- Isometric hold with knee pulls
- Smart Crunch with a Twist
Position Variations
- Reverse Smart Crunch — Sit on the carriage, facing the back, feet hooked under back platform strap
Burpee
Description
This is a series of multiple exercises. Standing on front platform, facing the back. Reach arms overhead, squat down and place hands on the carriage in the carriage grooves. Straighten out the legs to push the carriage into a full plank position. Complete a pushup 1x. Complete a full plank Ab Wheel 1x. Reverse Knee Tuck to bring the carriage back to the front platform. Stand up, reach the arms overhead and begin the series again.
Sequence
- Stand — reach arms overhead
- Squat and take carriage to plank
- Complete a pushup
- Complete a full plank Ab Wheel
- Reverse Knee Tuck back to front platform
- Stand up — reach arms and repeat
Modifications
- Omit the pushup
- Omit the Ab Wheel
Variations
- Increase number of pushups
- Single leg
Tailbone Front Raise
Description
Sit on the carriage, facing the front with cables in hand. Balance on the sitz bones with feet on the carriage and knees bent. Slightly hinge back keeping the spine in neutral position and abdominals engaged. Begin with the arms down by the sides with palms facing forward. Keeping arms straight, maintain core stabilization while lifting the arms up in front, stopping when in line with the shoulders.
Modifications
- 1) Use foot straps
- 2) Hook feet under front-carriage strap
- 3) Limit range of motion
Variations
- Arm circles
- Legs in tabletop — Modified Teaser
- Teaser
- Teaser Leg extensions
Tailbone Angel
Description
Sit on the carriage, facing the front with cables in hand. Balance on the sitz bones, feet on carriage, knees bent, slightly hinge back keeping spine neutral and abdominals engaged. Begin with arms straight out at shoulder level, extended towards the front of the machine. Turn the palms inward. Maintain core stabilization while performing a chest fly.
Modifications
- 1) Hold the straps instead of handles
- 2) Hook feet under front-carriage strap
- 3) Limit range of motion
Variations
- Lift 1 leg
- Legs in tabletop — Modified Teaser
- Teaser
- Add Teaser leg extensions
Position Variations
- Reverse Tailbone Angel — Sit on carriage, facing the back (Reverse fly)
Roll Back
Description
Sit on the carriage, facing the back with cables in hand. Sit on the sitz bones with back tall and spine aligned directly over the pelvis. Bend the knees and place the feet on the carriage with legs pressed together. Extend the arms out in front. Keeping the arms straight, scoop the abdominals in, lengthening the low back while tilting the pelvis under and rolling down one vertebra at a time until all the way down. Roll back up one vertebra at a time to return to starting position.
Modifications
- 1) Keep knees bent
- 2) Add tension to increase assistance from straps
Variations
- Slow and controlled
- Work with the breath
- Legs extended straight out
- Half Roll Back — only rolling until sacrum is near the carriage
Straight Arm Crunch
Description
Sit on the carriage, facing the front with cables in hand. Lay down on your back in supine position with knees in tabletop and arms extended to the ceiling, shoulders and wrists lined up. Gently press into the handles to engage the Serratus Anterior — this is starting position. Using the abdominals, press the arms straight down towards the carriage as you pull the navel towards the spine, rounding the spine to bring the head and shoulders slightly up off the carriage. Return to starting position, maintaining tension. Keep the low back on the carriage throughout. This is a coordination exercise.
Modifications
- 1) Hold straps instead of handles
- 2) No cables
- 3) Limit range of motion
Variations
- Legs extended to ceiling at 90°, or to 45°
- Combination extensions
- Alternate leg extensions
- Bicycle the legs
- 100's
- Leg Lowers
- Hollow Hold
- Bicycle / Scissor / Abductions in hollow hold
- Iron Cross
- Starfish
Feet in Straps
Description
Sit on the carriage, facing front with straps in hands. Lay down on your back in supine position. Place the straps on the feet. Keeping the head and shoulders down on the carriage, engage the abdominals to stabilize the core as you move the legs. Maintain the neutral spine position of the back and pelvis throughout. The focus of this exercise is core stabilization — maintaining stability while moving the legs.
If working with the breath: Exhale as you lower the legs, Inhale as you lift.
Modifications
- Limit range of motion
Variations
- Leg Lowers (legs parallel, Smart V, internal rotation)
- Leg Press
- Adductor press
- Leg Abductions
- Circles (both directions)
- Frog Press
- Diamond Leg Lowers
Twisted Ab Wheel
Description
Front of the machine, facing the front. Place the hands on the front platform and right knee on the carriage at the first line. Legs are stacked with left leg on top of the right. Chest is facing down; hips are rotated to the left. Emphasis on the right oblique. Keeping the arms straight, push the carriage away while maintaining core stabilization. Shoulders depressed and away from the ears. Engage the abdominals to pull the carriage back. Stay strong in the right oblique to not allow the hips to drop.
Modifications
- Both knees down on carriage with hips still slightly rotated
Variations
- Lift the top leg — "float the leg"
- Full plank position
Twisted Saw
Description
Front of the machine, facing the front. Place the forearms on the front platform and right knee on the carriage at the first line. Legs are stacked with left leg on top of the right. Chest is facing down; hips are rotated to the left. Emphasis on the right oblique. Press down into the forearms to engage the Serratus Anterior to prevent dropping into the shoulder joint. Push the carriage away while maintaining core stabilization. Stay strong in the right oblique to prevent the hips from dropping.
Modifications
- Both knees down on carriage with hips still slightly rotated
Variations
- Lift the top leg — "float the leg"
- Full plank position
Side Plank
Description
Isometric core strengthening exercise with emphasis on the oblique. Does not involve the movement of the carriage. Can be done facing any direction, or at the front or back using the platforms. Shoulders and hips stay stacked. Bottom oblique is the target oblique.
Modifications
- Keep knee down
Variations
- High Plank — on the hand
- Side Forearm Plank — on the forearm
- Top arm and leg extensions
- Hip lifts / Hip drops
- Torso rotation with hand behind head
- Thread the Needle — thread top arm underneath for spine rotation
Twisted Knee Tuck
Description
Front of the machine, facing the front. Place hands on the front platform, toes on the carriage at the first line. Start in full plank, shoulders over wrists, neutral spine. Using the abdominals, bend the knees to pull the carriage forward while slightly rotating the hips towards the left. The right rib and right hip will come together (lateral flexion and rotation of the spine) — emphasis on the right oblique. Keep the hips level with shoulders. Straighten the legs to press the carriage away while untwisting and returning to full plank, neutral spine. Twist to come forward, untwist to push away.
Modifications
- 1) Knees on carriage
- 2) Limit range of motion
Variations
- Do not integrate the twist — maintain twisted plank throughout
- Add a pushup
- Repeat same side or alternate
Twisted Plank to Pike
Description
Front of the machine, facing the front. Place hands on the front platform, toes on the carriage at the first line. Start in a full plank with shoulders and wrists lined up and hips rotated towards the left. Keeping the legs straight, use the right oblique to pull the hips towards the ceiling into a twisted pike position. Slowly lower back down into twisted plank, stopping when hips are back down in line with the shoulders. The oblique facing the carriage is the primary focus.
Modifications
- Limit range of motion
Leg Position Options
- Rotate hips left with feet in place (left foot in front of right)
- Stack the legs — left on top of right
- Legs crisscrossed, heel to toe
- Forearm Twisted Plank to Pike
Twisted Forearm Dip
Description
Front of the machine, facing the front. Place hands on the front edge of the platform and knees on the carriage at the first line with hips rotated to the left. Begin in a twisted modified plank with shoulders and wrists lined up. Bend the elbows to lower the forearms towards the carriage while keeping the right oblique engaged. Press the hands into the front platform as you straighten the arms and return to starting position.
Modifications
- 1) Twisted Ab Wheel
- 2) Limit range of motion
- 3) Twisted tricep pushup
Variations
- Full plank position
Twisted Elevated Crunch
Description
Front of the machine, facing the front. Hands on front handlebars, toes on the carriage at the first line. Shoulders lined over the wrists or slightly behind. Heels lifted, knees softened to line hips up with the shoulders. Push the carriage away with the legs, keeping hips level with shoulders and neutral spine. Do not take the arms with you. Use the abdominals to pull the carriage back towards the front platform while slightly rotating the hips to the side.
Modifications
- Limit range of motion
Variations
- Add a pushup
- Repeat same side or alternate sides
Position Variations
- Giant Twisted Elevated Crunch
Twisted Elevated Plank to Pike
Description
Front of the machine, facing the front. Hands on front handlebars, feet on the carriage between the front carriage strap and first white line. Chest stays facing down but hips will rotate towards the left. Align the feet heel to toe with the right foot in front of the left. Shoulders lined over the wrists or slightly behind and remain squared. Keeping legs straight, slowly push the carriage away — hips lower until the body is in a straight line from crown of head to heels. Use the right oblique to lift the hips back up, bringing the carriage back towards the front platform. The side facing down to the floor is the primary oblique.
Modifications
- Limit range of motion
Variations
- Add a pushup
Position Variations
- Giant Twisted Elevated Plank to Pike
Bicycle Crunch
Description
Sit on the back platform, facing the front. Hook the right foot under the back-carriage strap. Bend the right knee and extend the left leg towards the front of the machine. Hands behind the head. Maintaining neutral spine, slightly hinge back to engage the abdominals. Rotate the torso towards the bent leg (right). Slowly extend the right leg and carriage towards the front platform as you bend the left knee towards the chest and rotate towards the left knee. Opposite elbow towards opposite knee. Continue bicycling the legs and rotating the torso. Spine remains stable, lower back in neutral.
Modifications
- 1) Giant Crunch
- 2) Limit range of motion
- Hands across the chest / hands on hips
Variations
- Hands across chest, arms extended, hands behind head
- Smart Crunch with a Twist
- Single Leg Smart Crunch with a Twist
Position Variations
- Reverse Bicycle Crunch — Sit on carriage, facing back, foot hooked under back-platform strap
Mermaid
Description
Sit on the back platform facing the side. The foot of the top leg is hooked under the floor strap. Bottom arm wraps the front of the torso, top arm extended to the ceiling. Keeping the shoulders stacked, lengthen the top oblique as you lateral flex the spine bringing the torso down towards the floor. Maintain length in the spine and tension on the obliques. Squeeze the obliques to return to starting position. Stop before coming all the way up to maintain tension. The oblique facing the ceiling is the primary mover.
Modifications
- 1) Hands in front of chest or on hips
- 2) Limit range of motion
Variations
- Hands behind head / Arms extended
- Add torso rotation — internal or external
- Pulses
- Can sit on the carriage with foot hooked under floor strap
Twisted Kneeling Crunch
Description
Front of the machine, facing the front. Place the forearms on the front platform and knees on the carriage at the first line. Rotate the hips towards the left. Chest facing down, hips are rotated. Shoulders in line over elbows. Press down into the forearms to engage the Serratus Anterior. Push the carriage away to lower into a modified twisted forearm plank. Keeping the shoulders over the elbows and without pulling with the legs, use the right oblique to lateral flex the spine and bring the carriage towards the front platform. The right rib and right hip bone will come together. Release — carriage moves away. The oblique facing the floor is the primary mover.
Modifications
- Limit range of motion
Variations
- Lift the top leg — "float the leg"
- Pulses
- Thread the Needle — from side plank position
Smart Crunch with a Twist
Description
Sit on the back platform, facing the front. Hook the feet under the back-carriage strap. Spine neutral. Hinge back, keeping the abdominals engaged as the legs extend forward and the carriage moves towards the front platform. Maintain tension as you bend the knees, pulling the carriage towards the back and rotating towards the right. Untwist as you hinge back, extend the legs. Bend the knees and rotate towards the left. Continue alternating. Untwist as you hinge back, twist as you come up. Spine remains stable and lower back in neutral.
Modifications
- 1) Giant Crunch with a Twist
- 2) Limit range of motion
Variations
- Hands in front by chest, forearms stacked, arms extended, hands behind head
- Keep rotation on one side only
- Hinge back — rotate — return to start, alternate sides
- Russian Twist
- Pulses (isometric hold)
- Single Leg
Position Variations
- Reverse Smart Crunch with a Twist — Sit on the carriage, facing the back, feet hooked under back platform strap
Giant Crunch with a Twist
Description
Sitting on the back platform, facing the front. Hook the feet under the floor strap. This is a crunch that does not involve the movement of the carriage. Lean back with the abdominals engaged and spine stable. Maintain tension on the abdominals as you bring the torso back up and rotate to the right. Alternate sides. Untwist as you hinge back, twist as you come up.
Modifications
- Limit range of motion
Variations
- Slow and controlled
- Work with the breath
- Hands across chest, arms extended, hands behind head
- Flat back or rounded back
- Russian Twist
- Rounded Back progression: ½ Roll Back → ½ Roll Back with a Twist → Twisted ½ Roll Back
Position Variations
- Reverse Giant Crunch with a Twist — Sit on carriage, facing back, feet hooked under floor strap
Kneeling Leg Sweep
Description
Kneel on the carriage, facing the back with the foot strap on the foot of the primary leg. Hands directly below shoulders. Extend the primary leg to the side of the machine. The base leg knee should be directly below and in line with the hip. Spine is neutral and stabilized. Shoulders and hips are squared to the floor. Sweep the primary leg back towards the front of the machine, keeping the leg straight and engaging the glutes at the end of the movement. Bring it back to the side of the carriage. The primary oblique is the same side as the primary leg.
Modifications
- 1) Perform without the foot strap
- 2) Limit range of motion
- 3) Shoulders slightly behind the wrists
Variations
- Isometric hold
- Leg circles or lift & lower
- Extend opposite arm
- Flying Leg Sweep — base knee hovering
- Kneeling Frog Press
- Kneeling Leg Press
- Side Kneeling Leg Press
- Kneeling Single Leg Crunch
- Side Kneeling Leg Circles
Kneeling Torso Twist
Description
High knee position on the carriage, facing the side with same side cable in hand. Back is tall, shoulders over hips, spine neutral. Both hands on the handle, directly in front of the chest. Using the obliques, rotate the torso towards the front of the machine, keeping the hands directly in front of the chest. The rotation comes from the spine; the arms will follow. Head and neck stay with the alignment of the spine. Hips stay stationary and remain facing the side. Return to starting position, maintaining tension on the cables. Primary mover is the oblique facing the back of the machine.
Modifications
- 1) Use strap instead of handle
- 2) Change placement on carriage
- 3) Sit back on the knees
Variations
- Elbows bent = lighter tension; arms extended = greater tension
- Single arm (primary mover side)
- Pulses
- Tailbone Torso Twist — sit down, knees bent, torso hinged back with neutral spine (can add leg extension)
Front Lunge
Description
Front of the machine, facing the front. Primary leg is on the floor directly in front of the front platform and secondary leg is on the carriage. Push the carriage away by straightening out the back leg. Keep the back leg straight throughout the exercise. Keep the weight on the front leg. Shoulders and hips are squared to the front. Bend the front leg to push the carriage away keeping the ankle lined over the knee. Press into the front foot, using the front leg glute and hamstring, to bring the carriage back.
Modifications
- 1) Hold pole
- 2) Hold handlebars
- 3) Limit range of motion
Variations
- Isometric Hold
- Pulses
- Arm extensions
- Carriage Pull — back leg
Floor Lunge
Description
Front side of the machine, facing the front. Primary foot is on the floor just behind the front handlebars and secondary foot is on the carriage in front of the back-carriage strap. Push the carriage away by straightening out the back leg. Keep the back leg straight throughout the exercise. Keep the weight on the front leg. Shoulders and hips are squared. Bend the front leg to push the carriage away. Press into the front foot, using the front leg glute/hamstring, to bring the carriage back.
Modifications
- 1) Hold pole
- 2) Hold handlebars
- 3) Back knee on the carriage
- 4) Limit range of motion
Variations
- Isometric Hold / Pulses
- Add Relevé (primary foot)
- Carriage Pull — back leg
- Arm extensions / rotation
- Deadlift — stiff leg (top) and bent leg (bottom)
- Arabesque — lower into lunge, press handlebar to lift into one-legged plank
- Single Leg Crunch — bring knee towards chest from arabesque
Arabesque & Single Leg Crunch are cardio bursts. Can be done with the breath: Inhale to lower, exhale as you lift.
Front Platform Lunge
Description
Standing on the front platform, facing the front. Foot of the primary leg stays on the front platform; secondary leg is on the carriage between the front edge and the first line. Keep the weight on the primary leg. Back leg is straight and back heel lifted. Both feet should be pointing straight ahead. Shoulders and hips are squared to the front. Bend the front leg to push the carriage away, keeping the front knee over the line of the ankle. Press into the front foot, using the glute/hamstring, to pull the carriage back.
Modifications
- 1) Use the pole
- 2) Limit range of motion
- 3) Add more tension
Variations
- Isometric Hold / Pulses
- Arm variations
- Carriage Pull — back leg
- Carriage Kick — front leg
- Stationary Lunge
- Curtsy Lunge — legs crisscrossed
Side Lunge
Description
Standing on the front platform, facing the side. The foot of the primary leg stays on the platform and secondary leg is on the carriage. Weight should be in the primary leg. Secondary leg stays straight throughout the movement. To push the carriage away, bend the primary leg as you hinge forward in the torso and push the hips back. Press down into the platform with the primary foot, using the glute/hamstring, to bring the carriage back.
Modifications
- 1) Add more tension
- 2) Use pole
- 3) Limit range of motion
Variations
- Secondary foot flat or on ball of foot
- Isometric Hold / Pulses
- Light Skater — stay in bottom of lunge, bend/straighten secondary leg
- Single Leg Squat — from bottom of lunge, static hold
- Reverse Side Lunge — primary leg is on the carriage
- Reverse Light Skater
- Weight transfer
Carriage Lunge
Description
Standing on the front platform, facing the back. The foot of the primary leg is on the carriage at the first line, the secondary leg stays on the platform. Weight should be in the primary leg. Both feet should be pointing straight ahead and back heel is lifted. Hips and shoulders are squared. Keeping the back leg straight, bend the front leg to push the carriage away keeping the knee lined over the ankle. Your weight should go with you over the front leg. Press the front foot into the carriage, using the glute/hamstring to pull the carriage back.
Modifications
- 1) Use the pole
- 2) Back knee slightly bent to lighten tension on hip flexor
- 3) Limit range of motion
- 4) Add more tension
Variations
- Isometric holds
- Deadlifts
- Stationary Lunge
- Carriage Kick — front leg
- Carriage Pull — back leg
Back Lunge
Description
At the back of the machine, facing the back. Foot of the primary leg is on the floor in front of the back platform and secondary leg is on the carriage with the foot hooked behind the back-carriage strap or grazing the carriage pocket. Keep the weight in the primary leg. Keep the back leg straight throughout the exercise. Hips and shoulders are squared. Bend the front leg to send the carriage back keeping the knee lined over the ankle. Press the front foot into the floor, using the glute/hamstring, to pull the carriage back.
Modifications
- 1) Hands on handlebars
- 2) Limit range of motion
- 3) Front Lunge
Variations
- Isometric holds / Pulses
- Arm extensions
- Add Relevé
Giant Floor Lunge
Description
Back side of the machine, facing the back. Primary foot is on the floor right behind the back platform and secondary leg is on the carriage with the foot in the front-carriage pocket or behind the front-carriage strap. Back leg stays straight throughout the movement. Weight stays over the primary leg. Hips and shoulders are squared. Bend the front leg to send the carriage back keeping the knee lined over the ankle. Press the front foot into the floor, using the glute/hamstring, to pull the carriage back.
Modifications
- 1) Hands on back handlebar
- 2) Limit range of motion
- 3) Floor Lunge
Variations
- Isometric hold / Pulses
- Arm extensions
- Add Relevé
Back Platform Lunge
Description
With the grey cables, stand on the back platform facing the back. Foot of the primary leg stays on the back platform; secondary leg is on the carriage with the foot behind the back-carriage strap. Both feet point straight ahead. Keep the weight on the primary leg. Keep the back leg straight and the back heel lifted throughout the movement. Hips and shoulders are squared. Bend the front leg to send the carriage away keeping the knee lined over the ankle. Press the front foot into the platform, using the glute/hamstring, to pull the carriage back.
Modifications
- 1) Pull on the cables more
- 2) Limit range of motion
- 3) Front Platform Lunge
Variations
- Isometric hold / Pulses
- Carriage Pull — hold cables or hands on back handlebars
- No Cables
- Curtsy
Giant Carriage Lunge
Description
With the grey cables, stand on the back platform facing the front. Foot of the primary leg is on the carriage either under or in front of the back-carriage strap; secondary leg stays on the platform. Keep the weight on the primary leg. Keep the back leg straight and heel lifted throughout the movement. Both feet are pointed to the front and hips and shoulders are squared. Bend the front leg to send the carriage towards the front platform keeping the knee lined over the ankle. Press the front foot into the carriage, using the glute/hamstring, to pull the carriage back.
Modifications
- 1) Pull on the cables more
- 2) Limit range of motion
- 3) Bend back knee slightly to limit hip flexor tension
- 4) Carriage Lunge
Variations
- Isometric holds
- Carriage Kick — front leg
- Carriage Pull — back leg
- No cables
Giant Side Lunge
Description
With the grey cables, stand on the back platform, facing the side. The foot of the primary leg stays on the platform and secondary leg is on the carriage with foot inside the carriage strap. Weight should be in the primary leg. Secondary leg stays straight throughout the movement. To send the carriage away, bend the primary leg as you hinge forward in the torso and push the hips back. Press down into the platform with the primary foot, using the glute/hamstring, to pull the carriage back.
Modifications
- 1) Pull on the cables more
- 2) Limit range of motion
Variations
- Isometric hold / Pulses
- No cables
Stationary Lunge
Description
This is a static exercise that can be done in a variety of positions. Feet hip width apart and one leg in front of the other. Lower the hips until both knees are bent to a 90° angle. Back knee lined under the hip and shin parallel to the floor/carriage. Press into the front foot using the glute/hamstring to come back up.
Modifications
- 1) Use cables/pole
- 2) Limit range of motion
Variations
- Isometric hold / Pulses
- Various upper body movements
Smart Lunge
Description
Kneeling lunge on the carriage, facing the back with straps in hands. Primary leg in front with foot on the carriage, back leg knee is down on the carriage. Tuck the back toes under with the back heel lifted. Hips and shoulders are squared with shoulders directly over the hips. Arms extended in front of the body with tension on the cables. Press down into the carriage with the front foot as you straighten out the legs to come up, bringing the back knee up off the carriage. Pull the handles towards the body as you lift (Low Row). Lower back down into the bottom of the lunge, keeping the back knee off the carriage. Arms will straighten as you lower. Tension must always be kept on the cables.
Do not allow the torso to lean forward or back. Tension must always be kept on the cables throughout the entire movement.
Modifications
- 1) Add more tension to increase stability
- 2) Stay in a kneeling position
- 3) Limit range of motion
Variations
- Isometric hold / Pulses
- Various upper body movements
- Giant Smart Lunge (3Y) — on the floor at the back of the machine, facing the front, using grey cables
Runners Lunge
Description
Stand on the front platform, facing the front. Foot of the primary leg stays on the platform, secondary leg on the carriage with ball of foot up against the wall of the front carriage pocket. Place the hands on the high handlebars. Bend the front leg keeping the knee lined over the ankle. Weight stays in the primary leg. Keeping the front leg stable, push the carriage away with the back leg. Resist the carriage on the way back.
Back Foot Placement Options
- Ball of foot against carriage strap
- Ball of foot against wall of the carriage pocket
- Ball of foot against front edge of carriage
Modifications
- Adjust back foot placement
- Limit range of motion
Variations
- Isometric hold / Pulses
- Stationary lunge
- No handlebars
Sumo Lunge
Description
Front handlebar turned outward. Front side of the machine, facing the front. Foot of the primary leg on the floor behind the front handlebars — knee/toes of the primary leg point to the front. The heel of the secondary leg is in the carriage pocket with the hip open and knee/toes facing the side. Place the hands on the front handlebar. Bend the knees and lower down into a sumo position keeping the front knee over the line of the ankle and pressing back through the hips. Knee should be soft on the secondary leg. Hips and shoulders are square. Keeping the primary leg stable, push the carriage away with the back leg. Resist the carriage on the way back.
Modifications
- Limit range of motion
Variations
- Isometric hold / Pulses
- No handlebars
Bungee
Description
Front of the machine, facing the back. Bungee goes on the arch of the primary leg foot. Place the secondary knee on the platform and hands or forearms on the carriage directly under the shoulders. Maintain neutral spine.
Modifications
- 1) No bungee
- 2) Stay on forearms
- 3) Limit range of motion
Variations
- Tempo / pulses / isometric hold
- Secondary knee on carriage = increased tension
- Glute Press
- Hamstring Curl
- Arabesque
- Side kneeling hamstring curl
- Side kneeling leg abduction
- Stand Bungee — stand on platform, hands on front handlebars
Kneeling Side Kick
Description
Front handlebar turned outward. Front of the machine, facing the side. Get into a quadruped position with knees at the center of the carriage and hands on the edge. Place the foot of the primary leg on the front handlebar with toe and heel aligned. Shoulders are squared and the supporting knee lines under the hip. Press the foot of the primary leg into the handlebar using the glutes to extend the leg and push the carriage away. Resist the carriage on the way back.
Modifications
- 1) Placement of supporting knee
- 2) Limit range of motion
- 3) Side Lying Leg Press
Variations
- Isometric hold / Pulses
- Flying
Kneeling Frog Press
Description
Kneel on the carriage, facing the back. Start in a quadruped position with shoulders and wrists lined up. Hands can be under the back-carriage strap or on the back carriage handles. Place the heel of the primary leg foot on the handlebar with a slight external rotation. Shoulders and hips stay squared. Maintain neutral spine. Press into the handlebar using the glutes to extend the leg and push the carriage away. Resist the carriage on the way back. Optional: Turn the front handlebar outward.
Modifications
- 1) Limit range of motion
- 2) Side Lying Leg Press
Variations
- Isometric hold / Pulses
- Flying
- Extend the opposite arm
- Kneeling Leg Press — handlebar turned inward, hip closed, knee/toes pointing towards floor
Side Lying Leg Press
Description
Lying on the side, place the primary leg foot on the handlebar aligning the heel/toe. Knee and toes should be facing the same direction. Stack hips and shoulders. Keep abdominals engaged. Press the foot of the primary leg into the handlebar using the glutes to push the carriage away. Resist the carriage on the way back, stopping when the knee is back in line with the hip.
Modifications
- 1) Adjust position on the carriage
- 2) Limit range of motion
Variations
- Isometric hold / Pulses
- Bottom leg extended towards front and lifted off the carriage
- Move body closer to the front to increase tension
- Resting on bottom arm forearm — more challenging
Stationary Bridge
Description
Front of the machine, facing the front. Lay supine on the carriage with feet on the front platform hip width apart and hooked under the platform strap. Keeping the carriage stable, lift the hips to the ceiling. Head and shoulders will stay down on the carriage. Slowly lower the hips back down towards the carriage.
Modifications
- 1) Add more tension to increase stability
- 2) Limit range of motion
Variations
- Isometric hold / Pulses
- Lift one leg
- Add ball between legs
- Flat Back Bridge
- Rounded Back Bridge — articulate the spine
- Add hamstring curls
- Elevated Bridge — heels elevated on handlebars (handlebars turned inward)
Position Variations
- Reverse Bridge — front of machine, facing the back
- Giant Bridge — back of machine, facing the front
- Giant Reverse Bridge — back of machine, facing the back
Side Lying Leg Work
Description
Lying on the side, place the foot strap on the foot of the primary leg. Stack the shoulders and hips. Keep the abdominals engaged. Maintain neutral spine and core stabilization throughout the exercise. Always keep tension on the cables.
Modifications
- 1) Limit range of motion
- 2) No foot strap
- 3) Move further from the front of the machine
Variations
- Prop torso up on forearm — more challenging
- Side Lying Leg Sweep
- Side Lying Leg Press
- Side Lying Bicycle
- Side Lying Leg Abduction (extended or bent to 90°)
- Side Lying Frog Press
- Side Lying Leg Circles
Standing Outer Thigh
Description
Stand on the front platform, facing the side. Primary leg stays on the platform, other leg on the carriage. Both feet up against the straps and body weight centered. Knees and toes face the same direction. Keep legs straight throughout the movement. Using both legs equally and engaging the abdominals, press the carriage out hinging forward in the torso to protect the lower back and maintaining neutral spine. Resist the carriage on the way back, lifting the torso back up to starting position. Keep constant tension on the springs.
This exercise works both legs equally — it is not necessary to do it on both sides.
Modifications
- Limit range of motion
Variations
- Isometric hold
- Do not use the straps
Skater
Description
Stand on the front platform, facing the side. Primary leg stays on the platform, secondary leg on the carriage. Both feet up against the straps with body weight centered. Slightly push the carriage away to create tension. Keeping the carriage still, lower down into the bottom of a squat — this is the starting position. Hips and shoulders are squared with torso hinged forward and neutral spine. Keep the primary leg and torso stable as you straighten out the carriage leg to push the carriage away. Resist the carriage on the way back, stopping when back in the starting squat position. The primary leg is in an isometric hold the entire time.
Modifications
- Limit range of motion
Variations
- Isometric hold / Pulses
- Reverse Skater — press with platform leg; carriage leg is the isometric
- Alternating Skater
- Double Leg Skater — straighten both legs from squat position
Side Kick
Description
Stand at the front of the machine, facing the side with feet parallel. The foot of the primary leg is on the floor up against the edge of the machine, foot of the secondary leg is up against the edge of the carriage. Bend the primary leg and lower down into a squat position keeping the knee lined over the ankle. Hands can hold on to the handlebar or the platform for stability. Shoulders and hips are squared, and spine is neutral. Keep the primary leg and torso stable as you push the carriage away with the carriage leg. Resist the carriage on the way back.
Modifications
- 1) Adjust hand position
- 2) Limit range of motion
Variations
- Isometric hold / Pulses
- Sumo Side Kick — turned out position, knee and toes of carriage foot facing the ceiling, starting in Wide 2nd position
Standing Inner Thigh
Description
Stand on the front platform, facing the side. Foot of primary leg stays on the platform, other leg on the carriage. Center the weight between both legs and keep the back tall in neutral spine position. Knees and toes face the same direction. Keeping the legs straight, push the carriage away. Use both inner thighs equally to pull the carriage back towards the front. Maintain constant tension on the springs.
This exercise works both legs equally — it is not necessary to do it on both sides.
Modifications
- 1) Add more tension for support
- 2) Use pole
- 3) Limit range of motion
- 4) Place carriage leg foot closer to the front
- 5) Kneeling inner thighs
Variations
- Turned out legs
- Isometric hold / Pulses
- Inner Thigh/Squat Combos: Narrow/Wide Squat, Narrow Squat → Wide Squat → Inner Thigh pull
Giant Standing Inner Thigh
Description
With grey cable in hand, stand on the back platform facing the side. The foot of the primary leg stays on the platform, other leg on the carriage. Center the weight between both legs and keep the back tall with neutral spine. Keeping the legs straight, let the carriage move towards the front platform. Use both legs equally to pull the carriage back. Maintain constant tension on the springs.
Modifications
- 1) Giant Kneeling Inner Thigh
- 2) Standing Inner Thighs — front of machine
- 3) Hook feet inside the carriage/platform straps
Variations
- Isometric hold / Pulses
- No cable
Stationary Squat
Description
Stand on the front platform, facing the side. The foot of the primary leg stays on the platform, other leg on the carriage. Slightly push the carriage away to create tension and instability. Weight is centered between both legs. Keeping the carriage still, lower down into the bottom of a squat hinging in the torso and maintaining neutral spine. Keeping the carriage still, lift out of the squat back to starting position. Be sure to keep the weight centered and feet grounded. Do not allow the knees to buckle inward.
Modifications
- 1) Use the pole
- 2) Add tension for more stability
- 3) Narrow stance
Variations
- Isometric hold / Pulses
- Moving Squats — integrate carriage movement as you lift and lower
- Narrow/Wide Squat alternating — only carriage moves, hips stay at squat height
- Sumo Squat — Wide 2nd position
- Giant Squats (2Y) — floor at back of machine, grey cables
- Heavy Weighted Squat (1B) — static squats with both feet up against straps
Hamstring Curls
Description
Front of the machine, facing the front. Lay supine on the carriage with heels on the front platform and feet hooked under the platform strap. Start in a bridge position with hips lifted and neutral spine. Keeping the hips lifted, extend the legs to push the carriage away from the platform. Bend the knees, using the hamstrings, to bring the carriage back.
Modifications
- 1) Limit range of motion
- 2) Use hands to help keep hips supported
- 3) Hips closer to the carriage
- 4) Add tension to create more stability
Variations
- Single leg
- Elevated Hamstring Curl — heels elevated on front handlebars (handlebars turned inward)
Position Variations
- Reverse Hamstring Curls — front of machine, facing the back
- Giant Hamstring Curls — back of machine, facing the front
- Giant Reverse Hamstring Curls — back of machine, facing the back
Tricep Dips
Description
Hands on the platform or carriage with feet on the floor. Hips directly below the shoulders. Bend at the elbows and lower the upper body down, keeping the shoulders and hips in line. Press through the hands, using the triceps, to come back up.
Modifications
- 1) Knees bent
- 2) Limit range of motion
Variations
- Front or back of machine — hands on platform, feet on floor
- Inside the well facing front or back — feet on floor, or elevated on carriage/platform
- Isometric hold / Pulses
- Legs straight / Lift one leg
Tricep Kickback
Description
Kneel on the carriage, facing the back and holding the black handles. Sit back on the feet with torso slightly hinged forward and spine in a neutral position. Arms are bent with elbows by the rib cage. Shoulders are squared. Extend the arms back, squeezing the back of the arms/triceps. Bend the elbows to release.
Modifications
- 1) Slide closer to the back of the machine
- 2) Hold the foot strap
- 3) Limit range of motion
Variations
- Hips slightly lifted off the feet
- Isometric hold / Pulses — micro bend at elbow
- Cross the cables to increase tension
- Lift the glutes off the heels
- Single Arm Tricep Kickback (2Y) — sitting back on feet or hips slightly lifted; kneeling (all 4s) with optional opposite leg extension
Prone Tricep Kickback
Description
Lay prone on the carriage, facing the back of the machine and holding black handles. Arms are bent and elbows by the rib cage. Shoulders are squared. Abdominals are engaged to support the spine. Palms can be forward or back. Moving through the elbows, extend the arms back squeezing the triceps. Bend the elbows to release.
Modifications
- 1) Hold the foot strap
- 2) Limit range of motion
Variations
- Isometric hold / Pulses
- Single Arm
- Add a prone back extension as you extend the arms
Supine Tricep Press Down
Description
On the carriage, facing the front of the machine and holding black handles. Lay on your back with legs in tabletop and back in neutral position. Extend the arms parallel to the carriage with the back of the arms/triceps hovering the carriage and elbows by the ribcage. Keeping the shoulders back, bend the elbows to 90°. Squeeze the triceps, extend the arms pressing the palms back down towards the carriage.
Modifications
- 1) Use the foot straps
- 2) Back of arms/triceps rest on the carriage
- 3) Limit range of motion
Variations
- Add leg extensions
Overhead Tricep Extension
Description
Kneel on the carriage, facing the front and holding black handles. Sit back on the feet. Extend the arms overhead, turn the palms inward and press them together. Pull the shoulders away from the ears. Maintain neutral spine. Bend the elbows bringing the arms down to a 90° bend, keeping the elbows pulled in. Squeeze the triceps as you extend the arms back overhead.
Modifications
- 1) Sit down to take pressure off the knees
- 2) Hold foot straps
- 3) Limit range of motion
Variations
- Isometric hold
- High knee position
- Single Arm Overhead Tricep Extension (2Y)
Tricep Press on Handlebars
Description
Front of the machine, facing the front. Place the hands on the handlebars and knees on the carriage with balls of feet pressing against the wall of the back carriage pockets. Elbows are bent and angled downward. Press into the handlebars, straighten out the arms to push the carriage away. Drop the hips down into a modified extended plank position. While maintaining a neutral spine, bend the elbows to bring the carriage back.
Modifications
- 1) Sit on heels, knees at front edge of carriage
- 2) Limit range of motion
Variations
- Hands lower down on the handlebars
- Flying Tricep Press (1B1Y) — knees are off the carriage
Giant Tricep Kickback
Description
Stand at the back of the machine, facing the front holding the grey handles. Bend the knees and hinge forward with a neutral spine. Elbows are bent and at the ribcage. Palms can be forward or back. Extend the arms back, squeezing the triceps. Bend the elbows to return to starting position. Keep the shoulders squared.
Modifications
- 1) Kneeling on the back platform
- 2) Stand closer to the machine
- 3) Limit range of motion
Variations
- Isometric hold / Pulses
- Single arm (1Y)
- Stand in a lunge position
Giant Tricep Overhead Extension
Description
Sit on the back platform, facing the back and holding the grey handles. Extend the arms overhead with palms pressed together. Back tall, shoulders away from the ears and neutral spine position. Bend the elbows bringing the arms into a 90° bend. Extend the arms overhead squeezing the triceps at the top.
Modifications
- Limit range of motion
Variations
- Isometric hold
- Single arm (1Y)
Bicep Curl
Description
On the carriage, facing the front or back of the machine using the black cables. Keep the spine stable and abdominals engaged. Squeeze the biceps and bend the elbows bringing the arms into a 90° bend. Slowly release to starting position.
Modifications
- 1) Use the foot straps
- 2) Change placement on carriage
Positions
- Facing back — sit on feet (arms extended) or high knee position
- Facing front — sit on feet (elbows by ribs) or high knee position
Variations
- Tailbone Bicep Curl — sit on carriage facing back, heels in carriage pockets, knees slightly bent, hinge back with neutral spine. Arms extended at shoulder height palms up, bend elbows to 90°. Options: Modified Teaser, Full Teaser
- Kneeling Lunge Bicep Curl — right foot on carriage, left knee on carriage. Arms at shoulder height palms up. Press front foot to activate glute/hamstring
- Seated Flat Back — sit facing back, legs extended, back tall, shoulders over hips
- Seated Rounded Back — half roll back position, maintain the spine as you curl
- Single Arm (2Y)
Supine Bicep Pull
Description
Sit on the carriage, facing the back with black cables in hand. Lay on your back with legs in tabletop. Arms extended by your side with palms facing the ceiling. Maintain neutral position of the spine while performing a bicep curl.
Modifications
- 1) Use foot straps
- 2) Limit range of motion
Variations
- Single arm or alternating
- Add leg extensions
Kneeling Bicep Pulldown
Description
Turn the back handlebars inward. Kneel on the carriage, facing the back. Knees in the back carriage pockets for stability. Crawl down the railings to pull the carriage to the back of the machine. Take an underhand grip on the back handlebars. Torso is hinged forward, and hips are up off the heels. Maintaining a neutral spine, extend the arms and the carriage will move towards the front of the machine. Bend the elbows to pull the carriage to the back.
Modifications
- 1) Kneeling Lat Pull — low row
- 2) Limit range of motion
Variations
- Underhand grip with back platform low handlebars
- Single arm (1–2Y)
Giant Bicep Curl
Description
Standing at the back of the machine using the grey handles. These can be done facing the front or the back. Neutral spine position with knees soft.
Modifications
- 1) Kneel on the back platform
- 2) Limit range of motion
Variations
- Pulses
- Isometric squat hold — facing front, lower into squat, arms extended out front
- Integrated squat — lower into squat as you curl, lift out as you release
- Single Arm (1Y)
Chest Opener
Description
On the carriage, facing the back using the black cables. Sit back on the feet. Back stays tall with shoulders over the hips and neutral spine position. Arms straight by the sides with palms facing back. Keeping the arms straight, pull the shoulders back and the arms will follow. Release the shoulders — the arms will come back stopping when aligned with the hips. Maintain tension on the cables.
Modifications
- 1) Use foot straps
- 2) Limit range of motion
Variations
- High knee position
- Kneeling lunge position
- Isometric hold / Pulses
- Arm circles
- Add hip hinge
- Single Arm (2Y)
Shoulder External Rotation
Description
On the carriage, facing the back using the black cables. Sit back on the feet. Back stays tall with shoulders over the hips and neutral spine position. Criss cross the cables making an X. Pull the elbows by the ribcage with palms facing inward — arms in a 90° bend. Keeping the elbows by the ribs, rotate the shoulders back and the arms will open. Slowly release back to starting position.
Modifications
- 1) Use foot strap
- 2) Limit range of motion
Variations
- High knee position
- Isometric hold
- Single Arm External Rotation (2Y) — face the side
Arm Circles (Facing Back)
Description
Sit on the carriage, facing the back using the black cables. Torso is upright and arms extended straight out in front of torso at shoulder height. Keeping the back tall and arms straight, use the shoulders to lift the cables up towards the ceiling. Open the arms out to the side in a T-position then back to the center in front of the chest. Keep the lats engaged and shoulders pulled down away from the ears.
Modifications
- 1) Use the foot straps
- 2) Limit range of motion
Sitting Positions
- Legs crisscrossed
- Legs extended straight out
- Kneeling, sitting back on the feet
- High knee position (2–3Y)
- Reverse direction — open to reverse fly, lift to ceiling, return to front
Arm Circles (Facing Front)
Description
Sit on the carriage, facing the front using the black cables. Torso is upright and arms extended straight down by the sides with palms facing forward. Keeping the back tall and arms straight, use the shoulders to lift the arms up in front stopping in line with the shoulders. Open the arms out to the side in a T-position and then lower back down by the sides.
Modifications
- 1) Use the foot straps
- 2) Limit range of motion
Variations
- Legs extended or knees slightly bent
- Kneeling, sitting back on feet
- High knee position
- Reverse direction — open out to T, hug the tree, release down in front
Front Raise
Description
On the carriage, facing the front and using the black cables. Sit back on the feet. Torso is upright and arms extended straight down by the sides with palms facing forward. Keeping the arms straight, use the shoulders to lift the arms up in front stopping in line with the shoulders. Slowly release back down to the sides.
Modifications
- 1) Use the foot straps
- 2) Limit range of motion
Variations
- Arm circles
- Palms face inward or back
- High knee position
- V-sit position — Modified Teaser, Full Teaser, Teaser leg extensions
Shoulder Press
Description
On the carriage, facing the front and using the black cables. Sit back on the feet. Torso is upright with spine in neutral position. Arms in a 90° bend, elbows lined with shoulders and wrists directly over the elbows. Keeping the shoulders pulled down away from the ears, use the shoulders to extend the arms overhead. Slowly release back to the starting position.
Modifications
- 1) Use the foot straps
- 2) Limit range of motion
Variations
- High knee position
- Isometric hold
- Single arm (2Y)
Shoulder Press on Handlebars
Description
On the carriage, facing the back. Lay supine with head towards the front of the machine and knees bent in tabletop position. Arms reach overhead — place the hands vertically on the handlebars. Maintaining neutral spine, press into the handlebars, straighten the arms to move the carriage towards the back. Resisting the carriage, bend the elbows and the carriage moves back to the front.
Modifications
- Limit range of motion
Variations
- Hips in bridge
- Single Arm (3–4Y)
Giant Chest Opener
Description
Stand at the back of the machine, facing front and holding the grey handles. Feet hip width apart, back tall with neutral spine and arms straight down by the sides with palms facing back. Keeping the arms straight, pull the shoulders back and the arms will follow. Release the shoulders — the arms will come back stopping when aligned with the hips. Maintain tension on the cables.
Modifications
- 1) Limit range of motion
- 2) Kneel on back platform
Variations
- Pulses
- Single Arm (1Y)
Giant Lateral Raise
Description
Stand at the back of the machine, facing the front and holding the grey cables. Feet hip width apart, back tall with neutral spine and arms straight down by the sides with palms facing inward. Keeping the shoulders pulled down away from the ears, use the shoulders to lift the arms out to the side stopping at shoulder height or slightly below. Resist on the way back, stopping before losing the tension. Be sure to keep the elbows soft.
Modifications
- 1) Limit range of motion
- 2) Kneel on the back platform — handlebars turned out
Notes
- Keep elbows soft throughout
- Shoulders depressed and away from ears
Giant Shoulder Press
Description
Sit on the back platform, facing the back and using the grey cables. Back is tall in neutral spine. Arms at shoulder height with elbows bent at 90°. Elbows lined with shoulders and wrists over the elbows. Maintaining neutral spine, extend the arms to the ceiling. Slowly release back down to the starting position.
Modifications
- Limit range of motion
Variations
- Isometric hold
- Single Arm (1Y)
Giant Upright Row
Description
Turn the back handlebars outward. Stand on the back platform, facing the front using the grey cables. Back stays tall and neutral spine position. Arms start by the sides with palms facing back. Bend the elbows bringing them up to shoulder height. Slowly release back to starting position.
Modifications
- 1) Kneel on platform
- 2) Limit range of motion
Variations
- Single arm (1Y)
Serve the Platter
Description
On the carriage, facing the front and using the black cables. Sit back on the feet with torso upright in neutral spine. Arms by the sides, with elbows bent at 90° and palms facing up. Extend the arms towards the front of the machine. Bend at the elbows and return to the starting position.
Modifications
- 1) Use the foot straps
- 2) Limit range of motion
Variations
- Isometric hold
- High knee position
- Arm circles
- Single arm (2Y)
Hug the Tree
Description
On the carriage, facing the front and using the black cables. Sit back on the feet with torso upright and neutral spine. Arms extended straight out in front at shoulder height with palms facing inward. Soften the elbows. Open the arms out to the side — use the chest to close the arms back to the starting position. Keep the elbows soft and shoulders pulled down away from the ears.
Modifications
- 1) Use the foot straps
- 2) Limit range of motion
Variations
- High knee position
- Arm circles
- Long Lever Chest Fly — same movement with palms facing upward
- Chest Press — arms extended out front, palms down, bend elbows back in line with shoulders, use chest to extend back out
- Breast Stroke — similar to chest press, more circular movement
- Single Arm (2Y)
Chest Press on Handlebars
Description
Front of the machine, facing the front. Hands on the front handlebars, knees on the carriage and feet in the back-carriage pockets. Straighten the arms to push the carriage away. Drop the hips down to a modified extended plank position. Maintain neutral spine as you bend the elbows to 90°, bringing the carriage towards the front platform. Straighten out the arms to push the carriage away.
Modifications
- 1) Kneeling, sitting on the feet, knees at front edge of carriage
- 2) Limit range of motion
Variations
- Isometric hold — Superman
- Flying Chest Press — knees off the carriage
Giant Serve the Platter
Description
Sit on the back platform, facing the back and using the grey cables. Torso is upright in neutral spine position. Arms begin at the sides with elbows bent at 90° and palms facing the ceiling. Extend the arms out; bend the elbows to return to starting position.
Modifications
- Limit range of motion
Variations
- Isometric hold
- Arm circles
- Single arm (1Y)
Giant Hug the Tree
Description
Sit on the back platform, facing the back and using the grey cables. Torso is upright in neutral spine position. Arms extended out in front at shoulder height with palms facing inward. Soften the elbows. Open the arms out to the side — use the chest to return the arms back to starting position. Keep shoulders away from the ears.
Modifications
- Limit range of motion
Variations
- Arm circles
- Long Lever Chest Fly — palms face upward
Giant Supine Chest Press
Description
Turn the back handlebars outward. Sit on the back platform, facing the back and using the grey cables. Slide forward to get into a bridge position with head and shoulders resting on the platform. Feet should be hip width apart, hips lifted and neutral spine position. Extend the arms to the ceiling with palms facing forward. Bend the elbows bringing the elbows down in line with the shoulders to a 90° bend. Use the chest to extend the arms back to the ceiling.
Modifications
- Limit range of motion
Variations
- Supine Hug the Tree — palms face inward
- Single Arm (2Y)
Pushups
Description
This is a stationary exercise that can be done at the back platform or inside the well with the hands on the carriage.
Modifications
- 1) Drop to knees
- 2) Limit range of motion
Variations
- Tricep pushups — shoulders and wrists lined up
- Pushups inside the well with feet elevated on back platform
- Lift 1 leg
- Add a pushup to other exercises
Swimmer
Description
Using the black cables, lay prone on the carriage with the head towards the back and feet towards the front. Start with the arms out to the side in a T-position level at shoulder height. With straight arms, engage the back, shoulders, and lats as you sweep the arms towards the hips. The chest will lift slightly off the carriage as you sweep the arms. Slowly return to starting position — chest and head will lower back down to the carriage.
Modifications
- 1) Use foot straps
- 2) Keep chest and head on carriage
- 3) Limit range of motion
Variations
- Isometric hold — add flutter kick with the legs
Seated Row
Description
Sit on the carriage, facing the back and using the black cables. Torso is upright in neutral spine and legs extended. Start with arms extended straight out with palms inward. Using the muscles in the back, squeeze the shoulder blades together bringing the elbows towards the ribs. Extend the arms back to starting position. This is a Low Row.
Modifications
- 1) Use foot straps
- 2) Crisscross legs
- 3) Limit range of motion
Variations
- Isometric hold / Pulses
- Crisscross cables to increase tension
- Add palm rotation upward as you pull back
- High Elbow Row — palms down, elbows up to shoulder height (upright, tailbone, or alternating with low row)
- Single Arm (3–4Y) — with optional rotation or alternating
- Seated Reverse Fly (3–4Y) — arms extended front palms in, open arms wide
- Single Arm Mega Row — kneeling on carriage facing back, grey cable (option to lift opposite leg)
Giant Row
Description
Stand at the back of the machine, facing the front using the grey cables. Feet hip width apart, bend the knees and lower down into a squat position with torso hinged forward and neutral spine. Arms extended out with palms facing inward. Maintain core stabilization as you bend the elbows bringing them towards the rib cage. Slowly extend the arms back to starting position. Keep the shoulders back and down.
Modifications
- Limit range of motion
Variations
- Isometric hold / Pulses
- Palms face up
- Giant Single Arm Low Row (2Y) — squat stance, staggered leg, or lunge stance
- Giant Wide Row (2Y) — feet hip width, back upright, arms extended palms down, bend elbows to shoulder height; Single Arm Wide Row (1Y)
Kneeling Lat Pulldown
Description
Kneel on the carriage, facing the back. Knees in the back carriage pockets for stability. Crawl down the railings to pull the carriage to the back of the machine. Grab the handlebars vertically, elbows angled slightly downward. Torso is hinged forward, and hips are up off the heels. Maintaining a neutral spine, extend the arms and the carriage will move towards the front of the machine. Bend the elbows to pull the carriage to the back.
Modifications
- Limit range of motion
Variations
- Wide Lat Pulldown (2Y) — handlebars turned outward, held horizontally, elbows out to the side
- Straight Arm Lat Pulldown (2Y) — hands on low platform handles palms down, keeping arms straight use lats to pull carriage back
- Single Arm (1–2Y)
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