Bowflex RevolutionXP manual Standing Single Leg Curl Knee Flexion Muscles worked

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Leg Exercises

Lunge — Single leg hip extension w/ knee extension

Muscles worked:

Quadriceps; Hamstrings; Gluteus Maximus; Calf muscles

Position:

Standing—facing the machine. Seat removed.

Accessory:

Squat Harness

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

•Keep the chest lifted, abs tight and a slight curve in the lower back.

•On the forward leg, while lowering the body, keep the knee pointed forward.

•Bend at the hip, not at the waist.

START

START

•Stand facing the engine, with one foot forward on the center of the platform and the other foot back behind you.

•Attach the cables to the D-ring on the bottom strap of the Squat Harness.

•Bend the front knee to approximately 90º. Bend the back knee slightly less.

•The front foot is flat on the platform, and the back foot is on the ball of the foot.

FINISH

FINISH

•Initiate the movement by extending your front leg and hip.

•Keep your upper body as stable as possible while moving upward, fully extending the knee, but not locking it.

•Return to the Start position.

•Repeat with the other leg.

Standing Single Leg Curl — Knee Flexion

Muscles worked:

Hamstrings

Position:

Standing—facing the machine.

Accessory:

Leg Extension/Curl Attachment

Adjustable Arm Position:

0

Success Tips

•Keep the chest lifted, abs tight and a slight curve in the lower back.

•Only bend at the knee of the working leg.

•Stabilize your upper body by holding onto the tower.

START

START

•Stand on either side of the seat pad and position your leg so the lower Leg Curl pad is on the back of your lower leg.

•The upper Leg Curl pad should be positioned just below the knee on the front of your leg.

•On the standing leg, stabilize your ankle, knee, hip and trunk.

FINISH

FINISH

•Initiate the movement by bending your knee to move your lower leg upward.

•Keep your upper body as stable as possible while moving.

•Return to the Start position.

•Repeat with the other leg.

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Contents Bowflex Revolution XP Fitness GuideProduct Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution XP Home Gym Bowflex Revolution XP Parts Reference GuideUsing Your Bowflex Revolution XP Home Gym Adjusting And Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Routing and Storage Squat Frame Pulley CablesAttaching Accessories Hand GripsInstalling the Seat and Attachments Seat and Back Pad with Locking PinLeg Extension Installing Attachments Safety precautionsBowflex Revolution XP Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutWorkouts Minute Better Body WorkoutAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesHand Grips Chest Exercises Adjustable Arm Position Chest Exercises Chest Exercises Standing-facing outward. Seat re- moved Chest Exercises Shoulder Exercises Bent Rear Delt Row Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Front Deltoids Upper Trapezius Triceps Middle Deltoids Supraspinatus Upper Trapezius Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Shoulder Rotator Cuff Internal Rotation Muscles worked Scapular Retraction Muscles worked Subscapularis Middle\Inferior fibers Pectoralis Major Posterior Deltoid, Teres minor, Infra- spinatus Back Exercises Startfinish Stiff Arm Pulldown Muscles worked Start Finish Adjustable Arm Position Success Tips Arm Exercises Triceps Extension Elbow Extension overhead Muscles worked Rope Pushdown Elbow Extension Muscles worked Start Finish Brachioradialis Biceps Reverse Curl Elbow Flexion in pronation Muscles worked Wrist Extension Muscles worked Resisted Dip Elbow Extension Muscles worked Upper Body Opposition Push-Pull Muscles worked Adjustable Arm Position Success Tips Abdominal Exercises Standing Oblique Abdominal Crunch Muscles worked Kneeling Low to High Trunk Rotation Muscles worked Leg Exercises Gastrocnemius Soleus Standing Hip Extension knee flexed Muscles worked Standing Hip Abduction Muscles worked Hip Flexion with Knee Flexion Muscles worked Stiff Leg Dead Lift Muscles worked Standing Hip Internal Rotation Muscles worked Lying Hip Internal Rotation Muscles worked Standing Single Leg Curl Knee Flexion Muscles worked Muscle Chart Page Exercise Log Page NOW Introduction The Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Eating Guidelines Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Eat smaller meals more frequently Limited Warranty Week Satisfaction GuaranteeBowflex Revolution XP Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchasePlease fold over and tape before mailing Offices in the United States