1. Adjust the foot pad so that it sits comfortably on your lower shin.
2. Adjust the back rest to 90°.
4. Sit on the centre of the seat hooking your feet under the foot pads with your toes pointing upwards.
5. Lift your chest high and take a firm grip of the handles on either side of the seat.
6. Focusing on the feeling in your quads squeeze with your quads in a smooth, explosive and controlled fashion through the full range of motion until your legs are straight and your quads are fully contracted.
7. Pause for a moment in the fully contracted position, staying stable, engaged and in state.
8. Focusing on feeling the stretch in your quads lower the weight smoothly, slowly and under control until the weight is just above the weight stack, keeping your quads engaged.
9. Repeat, keeping your chest high, staying stable, engaged and in state and focusing on strengthening the mind muscle connection with each rep.
