Bowflex Motivator 2 Standing Hip Abduction, Seated Hip Adduction, Adductor Longus Gluteus Medius

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Leg Exercises

Standing Hip Abduction

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

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 working leg straight or only very slightly bent.

•Use only a small range of motion.

START

START

•Stand to one side of the Seat Rail, one side next to Power Rod® unit.

•Secure Ankle Cuff around the ankle furthest from the Power Rod® unit. Keep leg straightened, but knee loose.

•Adjust your position so that there is some tension in the cables at the start of this exercise.

•You may use your hand on the Lower Lat Tower or Chest Bar to stabilize movement.

FINISH

ACTION

•Slowly move the attached leg outward, away from the Power Rod® unit, at a 30-45° angle, keeping your hips and spine motionless.

•Slowly return to the Start position without relaxing tension in your leg.

•Keep your hips level during movement.

Seated Hip Adduction

Muscles worked:

Adductor Longus; Gluteus Medius

Bench Position:

Flat Bench Back

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

•Do not cross the attached leg in front of the stabilized leg.

•Keep abs tight and do not lift your hips or excessively arch your back.

•Keep your spine straight and your

hips level—do not raise your hips during motion.

•Use only a small range of motion.

START

START

•Sit sideways on the bench and attach an Ankle Cuff to the ankle closest to the Power Rod® unit.

•Sit far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise.

•Lift leg with cuff in front of you, at a 45° angle from your trunk (toward Power Rod® unit)—do not lock your knee.

•You may hold onto the bench for added stability.

FINISH

ACTION

•Slowly allow the attached leg to move inward, toward the center as you face forward, keeping your hips and spine perfectly still.

•Keeping the leg still, slowly move it back into the Start position.

58		Leg Exercises

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Contents Fitness Guide Table of Contents Safety Precautions Home gym and serious injury to users and bystandersGet To Know Your Bowflex Motivator 2 Safety Warning Labels LabelLocation Back of the lat tower below Label Power Rod Unit Get To Know Your Bowflex Motivator 2 Home GymHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference 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 FemaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Plain bagel, Sarah Lee frozen Light cream cheeseMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your diet Your partner should be similar to you in age and conditionAdhere to a carbohydrate-rich, moderate- calorie eating plan Exercise Log Bench PressDefine Your Goals Design Your Own Program As walking, running, or bicyclingWorking Out Warming UpCooling Down BreathingPectoralis Major Deltoids Triceps 45˚ inclineHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Sit on the bench facing away from the Power Rod unit Anterior Deltoid TricepsFlat Bench Back Pectoralis MajorSit on the bench facing Power Rod unit Keep knees bent and feet on floorKeep forearms in line with cables Keep your shoulder blades tightened throughout motionSit on the bench, facing away from the Power Rod unit Front Deltoids Upper Trapezius TricepsKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsStand on the platform, facing the Power Rod unit Upper TrapeziusLet your arms hang at your sides Scapular Protraction elbows stabilized Scapular DepressionSerratus Anteriors Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Supraspinatus Middle Deltoids TrapeziusMiddle Trapezius Rhomboids Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLatissimus Dorsi Teres Major Rear Deltoids Biceps Bent Lat BarLat Tower Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffTriceps Pushdown Elbow Extension Slowly return to the Start positionTriceps Lying Triceps Extension Elbow Extension Sit facing away from the Power Rod unit Cross Triceps ExtensionLying 45Triceps Extension Elbow Extension Straddle the Seat Rail, facing the Power Rod unit Seated Triceps Extension Elbow ExtensionKeep your arms in line with the cables BicepsKeep your upper body motionless and your wrists straight Keep your spine aligned throughout movementBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsStanding Wrist Extension Forearms BrachialisKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Slowly reverse to the Start position without resting Trunk Rotation Leg ExtensionLying Leg Extension Ankle EversionAnkle Cuff PeronealsSit on the Bench, with one side to the Power Rod unit Ankle InversionStanding Hip Extension knee flexed Tibialis Anterior and PosteriorStanding Hip Abduction Seated Hip AdductionKeep your hips level during movement Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeBowflex Motivator 2 Home Gym Product Registration Card Mrs MissName Address City Phone number Mail address State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart