Free-Motion Transmissions
FM Chest
Muscles Worked: Pectorals, Biceps, Triceps
How to use: Sit with your back pressed firmly into the bench and with your feet planted on the floor. Reach for the handles and begin the motion with bent elbows. Push the handles forward keeping tension in your chest. Slowly bend your elbows to reverse the movement. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: keep a soft bend in your elbows to maintain tension in your chest.
FM Calf
Muscles worked: Calves
How to use: adjust the seat so that you have a soft bend in your knees and your ankles are flexed when your toes are on the platforms. Push the platforms away from you with your toes by extending your ankles. Reverse the movement by flexing your ankles with control. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: Flex your ankle all the way at the bottom to ensure a full range of motion and healthy ankles.
FM Quad
Muscles worked: Quads
How to use: Place one foot into the foot holder and face toward the handles. Grip the handles for balance. Begin the movement with your knee bent slightly in front of you, then extend your leg. Slowly bend your knee to reverse the movement. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: keep your knee stationary next to your standing knee and isolate the movement from only between your knee and ankle for the best quad workout.
FM Hamstring
Muscles worked: Hamstrings, glutes
How to use: Place your foot into the foot hold such that one strap is behind your heel and the other under your heel. Hold on to the handles for balance and support. For a hamstring exercise, align your working leg slightly in front of your standing leg, then bend your knee, bring your heel back to your glutes. Then slowly extend your leg. Repeat. For a glute exercise, keep your leg extended and drive your heel backwards toward the ceiling. Then, bring your leg back to its starting position. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: Do these exercises back to back to superset your workout.
FM Row
Muscles worked: Traps, Lats, Rhomboids, Biceps, Triceps
How to use: This machine can be used in a standing or seated position. In the seated position, adjust the thigh pads to a height at which they comfortably press on your quads for stability. Grip the handles with an overhand grip and pull them toward your chest, leading with your elbows. Keep your elbows close to your body. Slowly extend your arms to reverse the movement. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: hold the handles with an underhand grip to get your biceps more involved in workout.
FM Lats
Muscles Worked: Lats
How to use: Adjust the thigh pads to a height at which they comfortably press on your quads for stability. Grip the handles with your palms facing away from you then pull them toward your shoulders. Lead with your elbows and bring them down toward your ribs, then slowly extend your arms. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: Keep your elbows facing outward to best target your lats.
FM Squat
Muscles Worked: Quads, Glutes, Hamstrings
How to use: Step onto the platform and press your back into the pad. Grip the handles by your ears and allow the shoulder pads to rest on your shoulders. To unlock the machine, squeeze the lever on the right side and bend your knees and release the lever. Proceed into a squat position until your knees reach an approximate 90 degree angle. Then extend your legs. Repeat. To lock the machine, press the lever and extend your legs, then release the lever. To adjust the difficulty, move the pin to the desired weight. Pro-tip: to increase difficulty without jumping to the next weight, slow down the tempo of your reps.
FM Tricep
Muscles Worked: Triceps
How to use: This machine can be used in a standing or seated position. Grip the handle and bring your elbow close to your ribs. Pull on the handle and bring your hand down toward the floor. Then bend your elbow and bring your hand back up toward your shoulder. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: for the best form, keep your elbow isolated close to your side.
FM Step
Muscles Worked: Glutes, Hamstrings, Quads
How to use: Adjust the height of the platform to your desired step range of motion. Grip one or both handles and place your foot in the center of the platform. Step up and extend your leg fully. Then slowly lower yourself back down to the floor. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: to keep tension in your glute for the best burn, do not allow all of your body weight to shift to your back leg when standing back on the floor.
FM Abs
Muscles Worked: Abs
How to use: Adjust the height of the rounded pad so that it is aligned with the natural curvature of your back. Lean back against the pad, then grip the straps and hold them across your chest. Plant your feet on the floor, shoulder width apart. Lean your shoulders forward and down toward your feet, crunching your abs. Slowly reverse back to a standing position. Repeat. To adjust the difficulty, move the pin to the desired weight. Pro-tip: to increase difficulty without jumping to the next weight, slow down the tempo of your reps.
