Bowflex Xtreme 2 SE manual Scapular Protraction-elbows stabilized, Scapular Depression

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XTREME®2

Shoulder Exercises

Scapular Protraction—(elbows stabilized)

Muscles worked:

Serratus Anteriors

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Narrow Pulleys

Leg Extension:

START

FINISH

Removed

Success Tips

•Lift your chest, keep your knees bent and feet on Standing Platform.

•You may wish to lean your head against the Seat Back Pad.

•Keep your spine aligned and a slight arch in your lower back.

•Maintain a 90° angle between upper arms and torso throughout exercise.

•Do not slouch forward or use your arm muscles to assist this motion. Keep this motion only in the shoulder blades.

START

•Reach behind your body, grasp the Hand Grips and straighten your arms in front of you at a 90° angle from torso.

•Keep your arms in line with the cables, palms facing down and wrists straight.

ACTION

•Keeping your arms straight and in line with the cables, slowly move your shoulder blades forward, away from the Seat Back Pad. Slowly bring your hands together using only your shoulder muscles.

•Slowly return to the start position, keeping tension in your shoulder blades.

•Movement is very subtle and occurs only in shoulder blades.

Scapular Depression

Muscles worked:

Lower Trapezius

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Front Lat Cross Bar—Wide Pulleys

Leg Extension:

Removed

START		FINISH

Success Tips

•Do not lose spinal alignment—keep your chest lifted and head against the Seat Back Pad.

•Lift your chest, keep your knees bent and feet on Standing Platform.

START

•Grasp the Hand Grips and raise your arms above your head, palms facing outward, arms nearly straight.

•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back.

ACTION

•Keeping your arms straight, slide your shoulder blades downward, toward your hips.

•When your shoulder blades have fully depressed, slowly return to the start position.

•Movement is very subtle and occurs only in shoulder blades.

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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow Flexion Rear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007