Step 1: Sit in the middle of the seat and adjust the foot straps. Your toes should not hang over the edge. With a comfortable grip, hold the handle with both hands, keeping your arms shoulder-width apart.
Step 2: Keeping your back straight, lean forward at the waist in an 11 o’clock position. Your hands should be above your shins. Bend your knees and slide the seat forward towards your heels, keeping your back straight, chest up, and shoulders down and back.
Step 3: Once your legs are fully extended, pull back to a 1 o’clock position, using your core to keep your back straight. Pull the handle in so it reaches just below your chest.
Step 4: To reverse the move, extend your arms forward, hinge at the hip and bend your knees to return to the 11 o’clock position. Using your core, adjust your upper body so you’re leaning forward.
Step 5: Once the handle has cleared your knees, bend your knees to slide your seat forward. Your knees should come up inside your arms and in between your body and the handle of the machine as you move back to the starting position.
Step 6: Repeat the move at a 2:1 pace, spending 2 seconds traveling to the 11 o’clock position, and 1 second getting to 1 o’clock.