ProgramGym TransitionPart 9Workout 1
Phase 3 · Part 9 · Workout 1

PART 9: MACHINE ORIENTATION

Learning equipment set up

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Workout 1 of 3

Workout 1

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6Exercises
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Exercise 01

Seated Hip Abduction Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Drive Knees Outward against pads, Squeeze Glutes, Tuck Tail.
Exercise demoVideo or GIF slot
Exercise 02

Lat Pull Down Machine Neutral Grip

Sets4
Reps / Time10-15
Rest30-60 Seconds
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Pull Arms and Elbows Downward using Shoulder Blades.
Exercise demoVideo or GIF slot
Exercise 03

Hamstring Curl Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Seated or Prone, Pull Heels Towards Hips.
Exercise demoVideo or GIF slot
Exercise 04

Sit to Stand Squats

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Start Bodyweight, Push through Hips to Stand Upright.
Exercise demoVideo or GIF slot
Exercise 05

Cable Tricep Extention

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Elbows Near Ribcage, Push Hands Downwards, Dont Shrug Shoulders
Exercise demoVideo or GIF slot
Exercise 06

Seated Row Machine

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Pull With Both Hands Utilizing Shoulder Blades
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