Appendix H: Adjustment Procedures for Nautilus Equipment 212 Adjustment Procedures for Nautilus Equipment General Strength Training Recommendations: 1. Priority 1 exercises represent one of the five compound lifts and are a must. Priority 2 exercises represent one of the various assistance exercises are good to include if you have time. Priority 3 exercises target the same muscles groups already used in Priority 1 and/or 2 exercises and thus are not required/optional. 2. Breath out during exertion and breath in while returning to the start position 3. The exertion (aka concentric) phase should last for 2 seconds while the return (aka eccentric) phase should last for 3 seconds 4. Perform 3 sets of 12-15 reps for all exercises 5. Exercises can be performed back to back (e.g., 3 consecutive sets of Leg Press followed by 3 consecutive sets of Chest Press…) or via a circuit (e.g., 1 set of Leg Press followed by 1 set of Chest Press… and repeat 3 times). Machine Priority Adjustment Procedures Leg Press 1 • Adjust seat height so hips are below knees and knees do not extend over toes Leg Extension 2 • Adjust backrest so knees align with red axis of rotation (AOR) • Adjust lower foam pad so that it is positioned directly on top of the ankle Leg Curl 2 • Adjust backrest so knees align with red axis of rotation (AOR) • Adjust upper foam pad to keep upper leg flat against the seat • Adjust lower foam pad so that it is positioned directly underneath the ankle Glute Press 2 • Adjust foot pedal so that the ankle joint is directly under the hip joint Abduction / Adduction 3 • Position pads on the inside of the knees for Adduction • Position pads on the outside of the knees for Abduction Ab Crunch 1 • Adjust seat height so that mid torso (xiphoid process) aligns with red AOR Back Extension 2 • Adjust back pad so that it is positioned on upper back (across shoulder blades) Chest Press 1 • Adjust seat height so handles align with lower chest (across nipple line) • Position hands at or slightly wider than shoulder width Row 1 • Adjust seat height so chest pad is positioned at mid chest Lat Pulldown 1 • Adjust seat height to allow for full arm extension • Position hands at or slightly wider than shoulder width Shoulder Press 1 • Adjust seat height so handles are at shoulder level • Position hands at or slightly wider than shoulder width Pec Fly / Rear Deltoid 3 • Position back against pad for Pec Fly • Position chest against pad for Rear Deltoid • Adjust seat height so arms are parallel with the floor Deltoid Raise 3 • Adjust seat height so shoulders align with red AOR Biceps Curl 2 • Adjust seat height so elbows align with red AOR Triceps Press 2 • Adjust seat height so elbows are higher than 90 degrees (same height as shoulders)
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