Bowflex Revolution - Manual (Page 83)

Leg Exercises
Dorsi Flexion
START FINISH
• Sit on the bench facing toward
the engine.
• Attach the Foot Harness on your
right foot, bend your knee, place
your heel on
the bench, and sit upright so that
there is tension
on the cable.
• Your left foot should be flat
on the platform, hands on your
waist.
• Slowly pull the top of your foot
toward you.
• Slowly return to the Start
position.
• Repeat with the left ankle.
Muscles worked:
Tibia Dorsi
Bench Position:
Removed
Accessory:
Sliding seat; Foot Harness
Adjustable Arm Position:
9
Success Tips
• Move only at the ankle.
• Move your toe as far forward as
possible, but don’t let the handle slip off.
START FINISH
81
Calf Raise
START FINISH
START
• Remove the bench and unlock the
rowing seat. (Refer to instructions for
hooking up the cables for Leg Press
exercises.)
• Sit on the seat facing the engine.
• Place the balls of your feet on the Leg
Press Plate.
• Push back and straighten your legs,
but do not lock your knees.
• Slowly press the balls of your
feet into the frame and pull your
heels towards your knees
• Slowly return to the Start position
without relaxing.
FINISH
Muscles worked:
Gastrocnemius; Soleus
Bench Position:
Removed
Accessory:
Sliding seat; Foot Harness; Leg Press Plate
Adjustable Arm Position:
8
Success Tips
• Keep your chest lifted, spine aligned,
abs tight and a slight arch in your lower
back.
• Do not bend from waist or
lower back.
• Keep your abs tight throughout
movement.
• Keep legs straight or only very slightly
bent.
• Use only a small range of motion.