Bowflex Ultimate 2 - Manual (Page 54)

52
Leg Exercises
Ankle Eversion
START ACTION
START
• Sit on the Bench, with one
side to the Power Rod ®
units.
• Attach a Foot Harness on
the foot. Snap on the top
ring to the cable.
• Straighten the attached leg
and sit up straight.
• Allow the foot to rotate
toward the Power Rod ®
units, keeping tension in
the cables.
• Slowly rotate your foot
outward, away from
Power Rod ® units.
• Then, maintaining tension,
slowly return to the Start
position.
FINISH
Muscles worked:
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar Pulleys
Success Tips
• Movement should occur only at
the ankle—keep the rest of your
body motionless.
• Keep abs tight and do not lift your
hips or excessively arch your
back.
• You should feel tension in the
outside of your calf throughout
the entire motion
Ankle Inversion
START ACTION
START
• Sit on the Bench, with one
side to the Power Rod ®
units.
• Attach a Foot Harness on
the foot closest to pulley.
• Straighten the attached leg
and sit up straight.
• Allow the foot to rotate
toward the Power Rod ®
units, keeping tension in
the cables.
• Slowly rotate your foot
outward, away from Power
Rod ® units.
• Then, maintaining tension,
slowly return to the Start
position.
FINISH
Muscles worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar Pulleys
Success Tips
• Movement should occur only at
the ankle—keep the rest of your
body motionless.
• Keep abs tight and do not lift your
hips or excessively arch your
back.
• You should feel tension in the
inside of your calf throughout the
entire motion