Strength & Muscle · Full body
Machine-Supported Strength
A machine-forward session that keeps setup predictable and transitions straightforward.
GoalStable, adjustable total-body strength
LevelNew or returning
Duration40–50 min
Exercises6
BEFORE YOU START
Equipment and structure
Strength machines · Cable station
MachinesSupportedGym
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Adjust the seat so your pelvis stays supported.
- Keep your whole foot on the platform.
- Stop before your hips curl away from the pad.
Alternatives
Coaching cues
- Adjust the seat so the handles meet mid-chest.
- Keep your shoulder blades supported.
- Press smoothly without locking your elbows hard.
Alternatives
Coaching cues
- Sit tall with softly bent knees.
- Pull the handle toward your lower ribs.
- Control the reach without rounding forward.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Set your thighs firmly under the pad.
- Pull the handle toward your upper chest.
- Let your arms lengthen without losing your torso position.
Coaching cues
- Hold a stable support lightly.
- Rise through the ball of the foot.
- Pause at the top and lower under control.
Alternatives
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