Bowflex Xceed manual Leg Kickback Hip and Knee Extension Muscles worked

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Leg Exercises

Leg Kickback – Hip and Knee Extension

Muscles worked:

Buttocks area (gluteus maximus).

Position:

Standing – facing machine

Accessory:

Hand Grip on arch

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

START

FINISH

Key Points:

•Do not allow waist, lower back or supportive hip to move.

•Keep abs tight throughout entire exercise.

START

•Secure cuff around arch of foot. Keep this leg bent at approximately 90º.

•Hold onto seat back pad to stabilize yourself.

•Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back.

ACTION

•Extend entire leg backward, straightening knee.

•Slowly move leg as far as you can, without allowing ANY movement to occur at waist.

•Slowly return to start position.

Hip Flexion – Knee Flexion

Muscles worked:

Muscles on front of hips (iliopsoas, rectus femoris).

Position:

Standing to the left or right of machine facing away

Accessory:

Hand Grip on ankle

Pulleys:

Squat Pulley Frame

START

FINISH

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Make sure all motion occurs at hip, NOT waist or lower back.

•Keep chest lifted and trunk muscles tight throughout entire exercise.

•Allow lower leg to hang in the direc- tion of cable at all times.

START

•Use Center Cross Bar as a stabilizer.

•Secure a hand grip around one of ankles.

•Straighten, but do not lock, knee of support leg.

•Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back.

ACTION

•Lift knee up and in toward torso.

•Allowing knee to bend as you move, bring knee up as far as you can, without allowing ANY movement to occur at waist or lower back.

•Slowly return to start position without resting leg muscles.

50Bowﬂex Xceed™ Owner’s Manual

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Product Specifications Specifications / ApprovalsRegulatory Approvals Important Safety Precautions Important Safety InstructionsSafety Warning Labels LabelSafety Warning Labels Get to Know Your Machine Rod CapsHow to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable RoutingMaintenance and Care of Your Bowflex Xceed Home Gym Lat Pulldown Hand Grips and StrapsLeg Extension Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Minute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 MinutesBody Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Key PointsBeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular DepressionScapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Pushdown Elbow Extension Arm ExercisesTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps ExtensionTriceps Kickback HammerTriceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow ExtensionSeated Biceps Hammer Curl Elbow Flexion Start ActionWrist Extension Wrist Curl with Wrist Flexion Muscles workedTrunk Rotation Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises SquatStanding Hip Extension Knee Bent Standing Hip Extension Knee ExtendedLeg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead LiftStanding Hip Adduction Standing Hip AbductionLower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial TractExercise Log Exercise DateCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness ProgramMeasurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramFemale Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before AfterGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Eating 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 Shopping List What can I substitute for it? Bowﬂex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseWhat Is Covered Please fold over and tape before mailingWarranty Information Keep For Your RecordsImportant Contact Numbers Offices in the United StatesCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM