Bowflex Ultimate 2 - Manual (Page 57)

Leg Exercises
Standing Leg Kickback
— Hip and Knee Extension
START ACTION
START
• Stand to one side of the
Seat Rail, facing the Power
Rod ® units.
• Secure the Foot Harness
around the ankle furthest
from the rail. Bend this leg
approximately 90°.
• Bend forward 30-40° from
your hips (not your waist)
and very slightly bend the
knee of your supporting
leg.
• Extend the active leg
backwards, straightening
the knee.
• Slowly move your leg as
far as you can, without
allowing any movement
at the waist, knee or lower
back.
• Slowly return to the
Start position.
FINISH
Muscles worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine
aligned, abs tight and a very
slight arch in your lower back.
• Do not bend from waist or
lower back.
Seated Calf Press
START ACTION
START
• Remove the bench and
unlock the rowing seat.
• Sit on the seat facing the
Power Rod ® units with the
leg press belt attached and
adjusted.
• Place the balls of your feet
on the upright pulley frame.
• 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 starting
position without relaxing.
FINISH
Muscles worked:
Soleus
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Do not lose contact between the
balls of your feet and the frame
as you push.
• Do not change your hip or knee
position, ONLY ankle motion
should be allowed.
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