Place knees under the pad so you’re secure. Leaning back very slightly and engaging your core, pull handle towards your upper chest, squeezing your shoulder blades at the bottom of the rep. Perform exercise slow and controlled with full range of movement. This can be performed with different handles and grips.

Chest up, core engaged against the pad. Grab handles together (or singularly) making sure your hands are inline with your chest. Drive elbows back, squeezing your shoulder blades. Allow your arms to straighten for full range of movement.

Facing inward on machine. Bum to the back of seated, leaning forward onto the pad. Have your palms facing up as your pull handles towards you keeping your chest up and driving elbows behind you. Perform exercise slow and controlled with full range of movement.

Bum to the back of the seat, squeeze shoulders back and engage your core. Push up to straightened arms and lower to in line with your ears. Perform exercise slow and controlled with full range of movement. Keep your elbows in-line with handles on machine, imagine pushing backwards rather than straight up on this machine.

Stand central in between handles, engage your core and lift from your hips. Bring handles in-line with your shoulders, imagining lifting with your elbows. Perform exercise slow and controlled with full range of movement

Facing inwards or outwards, lean forward and engage your core. Allow elbows to come behind you and press through the palms of your hands until full extension of the arms, bring back up until your elbows reach 90 degrees. Perform exercise slow and controlled.

Bum to the back of the seat, squeeze shoulders back and engage your core. Perform exercise slow and controlled with full range of movement. Keep your elbows in-line with handles on machine.

Position your hips below the pad, leaning onto the pad with your feet on the foot pad (top or bottom one. Keep your chest up and your core engaged, grab either handles and pull into the centre. Focusing on your elbows, pull them back as far as you can whilst keeping your posture strong and squeeze shoulder blades, allow arms to straighten for full range of movement.

Stand in the middle of the machine, grabbing the handles and engaging your core. Stand up straight and pull your shoulders up to your ears and squeeze at the top. Perform exercise slow and controlled with full range of movement.

Secure your legs underneath the pad and keep your stomach touching the pad. Grab the handles together (or singularly) palms facing up. Pull handles towards your chest, squeezing and driving your elbows into the ground. Keep your posture, chest up and core engaged. Allow arms to straighten at the top for full range of movement.

Bum to the back of the seat, chest up pushing the handle down onto your legs to secure yourself. Foot pad just above your ankles. Pull heels to bum and squeeze. Perform exercise slow and controlled with full range of movement.

Place pad onto shoulders, engage your core and place balls of feet on the edge of the foot pad. Lower slowly then drive through your toes and squeeze at the top. Perform exercise slow and controlled with full range of movement.

Sit with pad on your knees and balls of your feet on the edge of foot pad. Lower slowly and drive through your toes squeezing at the top. Perform exercise slow and controlled with full range of movement.

feet placed slightly wider than hip width on the foot pad, head back and back flat against pad. Pull handles in once legs straightened but DO NOT lock your legs. Lower slowly and controlled past 90 degrees and drive through heels. Perform exercise slow and controlled with full range of movement.

Adjust foot pad so it sits just above your ankle, lying flat on the pad, knees hanging slightly off, pull heels to your bum keeping your hips on the pad. Squeeze and lower slowly. Perform exercise slow and controlled with full range of movement.

Kneeling on the pad, engaging your core. Pull heel up to bum and squeeze without arching your back too much. Lower slowly. Perform exercise slow and controlled with full range of movement.

Adjust back and foot pad accordingly, back of the knees level with seat and foot pad sitting on just above your ankle. Pull yourself into the seat, drive legs to full extension and squeeze. Perform exercise slow and controlled with full range of movement.

Feet placed slightly wider than hip width on the foot pad, head back and back flat against pad. Pull handles in once you’ve taken the weight. Lower slowly and controlled past 90 degrees and drive through heels. Perform exercise slow and controlled with full range of movement.

Lie back on the pad keeping your head and shoulders forward. Hang bum slightly off the edge and keep your feet flat. Lift and unrack weight, lower slowly then drive through your heels coming up to table top squeezing your glutes (bum). Perform exercise slow and controlled with full range of movement.

adjust foot pad so your hips are in line with the end of the pad. Lower slowly and pull back up keeping your head and neck relaxed, squeezing your glutes (bum) at the top. Perform exercise slow and controlled with full range of movement.

Place legs as wide as comfortable, pull knees in towards the middle and squeeze. Keep your back against the pad and pull handle to secure yourself. Perform exercise slow and controlled with full range of movement.

Squeeze shoulders back, chest up and push up straightening your arms. Do not lean forward performing exercise slow and controlled with full range of movement.

Squeeze shoulders back, chest up and push forward till arms straighten. Do not lean forward, keep back on the pad, performing exercise slow and controlled with full range of movement.

Remember to unhook the bar by rolling it back and put the bench so you are inclined. Make sure your hands are level, squeeze shoulder blades together, keep chest up and lower bar to the upper chest. Perform the exercise slow and controlled with full range of movement.

Bring arms back inline with the middle of your chest, keep your arms slightly bent but locked. Keep movement controlled, stretching your chest and contracting it. Feel the stretch across your chest then squeeze hard and bring back to starting point. Perform exercise slow and controlled with full range of movement.

Remember to unhook the bar by rolling it back. Make sure your hands are level, squeeze shoulder blades together, keep chest up and lower bar to the middle of your chest. Perform the exercise slow and controlled with full range of movement.

Make sure your hands are level, squeeze shoulder blades together, keep chest up and lower bar to the upper chest. Perform the exercise slow and controlled with full range of movement.

Bring arms back inline with the middle of your chest, keep your arms slightly bent but locked. Keep the movement slow and controlled, not allowing the dumbbells to come lower than your chest. Feel the stretch across your chest then squeeze hard and bring back to starting point. Perform exercise slow and controlled with full range of movement.

Bring arms back inline with the middle of your chest, keep your arms slightly bent but locked. Feel the stretch across your chest then squeeze hard and bring back to starting point. Perform exercise slow and controlled with full range of movement.

Make sure your hands are level, squeeze shoulder blades together, keep chest up and lower dumbbells in line with your chest. Pushing back up parallel. Perform the exercise slow and controlled with full range of movement.