Instructions
Place your knees on the middle of the knee pad with your ankles locked securely into the adjustable rollers. The upper body support pad should be set at chest level, with your arms wrapped around it.
Brace your core and hinge at your knees, lowering your body down until your torso is approximately inline (or lower) than your knees. Pushing your heels in to the feet pad, contract your hamstrings and glutes to raise yourself back up, maintaining your braced core and the natural curvature of your back. Repeat for the desired number of repetitions.
Tips
The more weight added to this machine, the more weight that is assisting you. Start with a bodyweight or more load to begin with to "feel out" the range of motion when first using the machine.
