LEARN & BURN

01.

Adjust the seat height to best match your height & proportion

A good starting point for your height
(note – you may have to adjust for your proportions)

5’ – 5’2” = 1st setting (peg in the 1st hole, no holes exposed)
5’2 – 5’4”= 2nd setting (peg in the 2nd hole, 1 hole exposed)
5’4” – 5’6” = 3rd setting (peg in the 3rd hole, 2 holes exposed)
5’6” – 5’8” = 4th setting (peg in the 4th hole, 3 holes exposed)
5’8” – 5’10”= 5th setting (peg in the 5th hole, 4 holes exposed)
5’10”+ = 6th setting (peg in the 6th hole, 5 holes exposed)

You want to get your booty back so the seat is just out of reach.

02.

Straddle the seat guide bar & position your feet on the foot ramps

Heels on floor, arches over the footramps, toes relaxed

03.

With arms extended, gently hold the handrails, engage your core, and arch the shoulder blades.

04.

Squeeze the glutes at all times, pushing through the heels; lower and raise the body in a slow controlled motion.

05.

Focus on achieving the shift of the weight and exercise out of the quads and into the glutes. When that’s achieved alternate ranges of motion and work your burn zones.

The DB Method machine works by shifting your center of gravity, which means your glutes and not your quads do the work.
HERE ARE A FEW OTHER TIPS:
Hold the handrails lightly

Holding on too tightly will shift you forward, shifting the work 
into the quads. 
Trust the machine will hold you and allow your body to sit back.
Ensure that arches are over the foot-ramps

Push through the heels
Squeeze the glutes 
at all times

Start by doing small range pulses to activate glutes
HOW TO ASSEMBLE
DB METHOD - HOW TO
TIPS ON FORM
FOUNDER FAVE
UNFOLDING THE MACHINE
FOLDING DOWN MACHINE
DB CARDIO SCULPT
THE BASICS