How to Use The Equipment - Tutorial Page

On this page you'll find out how to use all the equipment in the gym. The short videos run you through the important steps to use the equipment confidently to maximise results.

Leg Press (pin loaded)

1. Adjust your started position (with the yellow handle). 2. The deeper your range the better. 3. Pick your weight. 4. Legs shoulder width apart (toes slight pointed out) 5. Feet should be around #2 on the platform

Laying Leg Curl

1. Pick you weight. 2. Adjust the leg position to be behind your ankles (top of shoes. 3. Contract your hamstrings to full range. 4. Release slowly with control.

Leg Extension (pin loaded)

1. Adjust seat position (no gap behind knees). 2. Pick your weight. 3. Adjust foot roll position (just above shoe laces). 4. Adjust leaver to start position (#2/#3) 5. Extend and squeeze quads, pause at top. 6. Release slowly with control.

Leg Press (plate loaded)

1. Add on your weights (both sides). 2. Feet shoulder width apart (toes slightly turned out) 3. Feet high on the platform (around the 2nd line) 4. Push the weight away / up. 5. Release the yellow handle safety mechanism. 6. Do your reps, pull back the safety handle when done.

Chest Press (pin loaded)

1. Handles around chest height. 2. Legs approx 90 degree's - change seat height to suit. 3. Pick your weight. 4. Chose either handle. 5. Press away the handles, pause, come in slowly.

Seated Row (cables)

1. Sitting upright on seat. 2. Pick weight. 3. Knee's slight bent (with upright posture). 4. Pull the weight towards your belly button. 5. Pause at your belly button. 6. Squeeze a pen / card between your shoulder blades 7. Release slowly

Assisted Chin Up (pin loaded)

1. Select your weight (the heavier = more help, lighter weight less help). 2. Pick your hand position. 3. Kneel on to the pad with hands in position 4. Full extension with arms 5. Use your strength to pull yourself back up. 6. Engage your core muscles *don't break at the hips.

Shoulder Press (pin loaded)

1. Seat your seat height, so handles are just above your shoulders 2. Adjust the weight stack. 3. Grab any handles (your choice) & press. 4. Aim for full range of motion (biceps to ears).

Glute Bridge / Hip Thrust

1. Position your feet (shoulder width) under your knees. 2. Shoulder blades (upper back) on to the support pad. 3. Adjust down the foam roll / bar. 4. Push your hips ups & release the safety latch (yellow). 5. Do your reps, finish at the top, with the latch back in place.

Belt Squat

1. Put on the belt around your lower back. 2. Add any weight plates. 3. Stand on the platform (adjust chain length). 4. Put the chain around the hooks. 5. Feet shoulder width apart, squat upwards (release the safety handle).

Calf Raise

1. Place weight plates on either side. 2. Feet should be shoulder width apart. 3. Push up, allow the heels to drop below your toes. 4. Full extension (pushing on the balls of your feet) allowing the calfs to do the work. 5. Repeat (aim for full range). Heels below the toes to above the toes.

T-Bar Row

1. Chest on to the middle of the red chest pad. 2. Adjust your feet, either position so you are comfortable. 3. Grab any handles, pull the bar to your chest. 4. Focus on squeezing a pen between your shoulder blades. 5. Keep a neutral spine (body still). Eyes looking forward.

Low Row (plate loaded)

1. Adjust seat height (so pad is middle of your chest). 2. Place weights on. 3. Pick any handle & pull the weight (squeeze between shoulder blades). 4. Control the movement (especially on the down phase). 5. Keep a neutral spine (good posture) throughout.

Hanging Leg raise (core)

1. Place elbows (90 degrees) on the pads. 2. Mid & lower back on the ball. 3. Start the movement by lifting one leg (knee to chest). 4. Control the movement downwards (targets core strength). 5. Single legs is easier, double legs is more challenging. 6. Slow & controlled movements for most gains. 7. The further away your legs are from the body, the harder it is.