What is it?
The Multifunction Trainer is a versatile strength training machine that allows you to perform a range of lower and upper body exercises from one station. It can be used for sissy squats, deadlift variations, row variations, and shrugs, with both bilateral and single-arm options available. The adjustable attachments allow you to change the machine to suit different exercises and training preferences.

Primary Muscles Worked

• Quadriceps

• Glutes

• Hamstrings

• Lower & Upper Back

• Latissimus Dorsi (Lats)

• Trapezius

• Biceps

• Core

How to Use
Sissy Squat: Pull the leg support out from the middle section of the machine and position your feet securely. Place your legs against the support. Slowly bend your knees and lean your upper body backwards, allowing your knees to travel forward while keeping your hips extended. Lower yourself to a comfortable depth, then drive through your feet to return to the starting position.

Deadlift Variations: Use either set of arms located towards the front of the machine and select your desired weight. Stand with your feet about shoulder-width apart and grip the handles. Hinge at your hips while keeping your back neutral and lower the weight towards the floor. Drive through your feet and extend your hips to return to a standing position. The centre lever can be used to convert the machine to a single-arm option for unilateral deadlift variations.

Row Variations: Grip the handles with your arms extended and maintain a stable stance. Pull the handles towards your body by driving your elbows backwards and squeezing your shoulder blades together. Slowly extend your arms back to the starting position under control. The centre lever can be used to select the single-arm option, allowing you to perform rows one side at a time.

Shrugs: Stand upright and grip the handles with your arms hanging naturally by your sides. Keep your arms straight and raise your shoulders directly upwards towards your ears, squeezing your trapezius at the top of the movement. Slowly lower your shoulders back down before repeating. The centre lever can also be used to perform single-arm shrugs.

Coaching Tips

• Adjust the machine and attachments securely before beginning each exercise.

• Keep your core engaged and maintain good posture throughout each movement.

• For deadlifts, focus on hinging through your hips rather than squatting down.

• For rows, drive your elbows back and avoid shrugging your shoulders.

• For shrugs, move your shoulders straight up and down rather than rolling them.

• Use controlled movements and avoid using momentum to move the weight.

• Start with a manageable weight until you are comfortable with each exercise variation.