Bowflex Ultimate 2 - Manual (Page 58)

Leg Exercises
Dorsi Flexion
START ACTION
START
• Sit on the bench facing
toward the Power Rod ®
units.
• Attach the Foot Harness on
your right foot, bend your
knee, place your heel on
the bench, and sit upright
such 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 towards you.
• Slowly return to the starting
position.
• Repeat with the left ankle.
FINISH
Muscles worked:
Tibia Dorsi
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Move only at the ankle.
• Move your toe as far forward as
possible, but don’t let the handle
slip off.
Leg Press
START ACTION
START
• Remove the bench, unlock
the rowing seat, and sit
facing the Power Rod ®
units with the leg press belt
attached, your feet on the
upright pulley frame.
• The belt should be placed
around the pelvis, not the
spine.
• Straighten your legs, but do
not lock your knees.
• Rest your hands in a
comfortable position.
• Bend your knees and hips
slowly allowing yourself
to slide toward the Power
Rod ® units.
• Limit your slide to a
position that allows you to
still maintain good spinal
posture, with your chest
lifted, abs tight and a slight
arch in your lower back.
• Slowly return to the starting
position.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Keep your spine in good posture.
• Straighten but do not lock your
knees.
• Keep your quads tightened
throughout the entire motion.
• Do not use momentum,
MOVE SLOWLY.
• Lift your chest, tighten your abs
and maintain a very slight arch in
your lower back.
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