1. Nautilus Machines January 13 th, 2016

2. Rules Lift slow and in control Release weights slowly (avoid slamming) Clean machine when done lifting Pull pin out of weight stack when finished lifting Adjust seat to fit your height When changing weights Make sure all body parts are away from weight stack Make sure you are not adding any pressure to pad or handle

3. Calf Raises Describe how to perform exercise with correct technique 1. Hold weight by 2.Feet together facing forwards 3.Lift heels off ground 4.Go slow and in control Breathing Breathe as you normally do

4. Leg Press Describe how to perform exercise with correct technique 1.Have feet shoulder width apart 2.Extend knees 3.Flex knees 4.Go slow and in control Breathing Breathe out when extending the knees Breathe in when flexing the knees

5. Lat Pull Down Describe how to perform exercise with correct technique 1.Hold right before the arch of the bar 2.Have finger nails facing mirror 3.Have knees under the roll pad 4.Pull bar behind head 5.Release slowly up 6.Go slow and in control Breathing Breathe out when pulling the bar down Breathe in when release the bar up

6. Vertical Chest Describe how to perform exercise with correct technique 1. Use horizontal handles 2.Extend elbows 3.Flex elbows 4.Go slow and in control Breathing Breathe out when extending the elbows Breathe in when flexing the elbows

7. Leg Curl Describe how to perform exercise with correct technique 1. Lie on stomach 2. Put roll pad on heels 3.Pull roll pad in to hamstrings or gluteus maximus 4.Release to starting position slowly Breathing Breathe out when flexing the knees Breathe in when extending the knees

8. Chin Up Describe how to perform exercise with correct technique 1. Use steps and dip bars to get to chin up bar 2.Have finger nails facing you and hands in between white bars 3.Pull chin up to bar and release down slowly Breathing Breathe out when pulling self up Breathe in when releasing self down

9. Overhead Press Describe how to perform exercise with correct technique 1.Hold horizontal handles 2.Push handles up extending elbows 3.Flex elbows slowly 4.Keep feet on ground Breathing Breathe out when extending the elbows Breathe in when flexing the elbows

10. Compound Row Describe how to perform exercise with correct technique 1. Sit down on seat having chest facing chest pad 2.Hold horizontal handles 3.Pull bars to chest 4.Release slowly Breathing Breathe out when flexing the elbows Breathe in when extending elbows

11. Leg Extension Describe how to perform exercise with correct technique 1. Sit on seat with roll pad resting on shins 2.Hold handles 3.Extend knees slowly 4.Flex knees slowly Breathing Breathe out when extending the knees Breathe in when flexing the knees