Adjust the seat guide on the setting that best matches your height.


Once the correct setting is chosen position yourself on the seat guide and place fronts of feet on the foot ramps so the bodyweight is on the heels.


With arms extended, gently grip the handrails, engage your core, and arch the shoulder blades back as you sit back as if you’re in a chair.


With engaged core, shoulders back and back slightly arched, squeeze the glutes and lower the body by pushing the butt down on the seat guide and pushing through the heels, keeping your attention focused on the butt. Squeeze the glutes at all times.


With control, slowly bring the body back up by focusing on the butt muscles, squeezing the glutes and pushing through the heels.


Focus on getting the correct form and then alternate ranges of motion —finding your burn zone.

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The Basics.