Bowflex Xtreme 2 SE manual Shoulder Rotator Cuff-Internal Rotation

Page 26

XTREME®2

Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation

Muscles worked:

Subscapularis

Position:

Standing—facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Pulleys

Leg Extension:

START		FINISH

Removed

Success Tips

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

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

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

•Do not rotate the spine to get additional range of motion.

START

•Grasp the Hand Grip nearest you in the hand closest to the Power Rod® unit, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso.

•Give yourself enough distance to eliminate slack in the cable.

•Use a light resistance.—this is not a powerful movement.

ACTION

•Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion.

•Slowly return to the start position, maintaining slow, controlled motion.

Shoulder Rotator Cuff—External Rotation

Muscles worked:

Infraspinatus; Teres Minor

Position:

Standing—facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Pulleys

Leg Extension:

Removed

START		FINISH

Success Tips

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

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

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

•Do not rotate the spine to get additional range of motion.

START

•Grasp the Hand Grip nearest you in the hand farthest from the Power Rod® unit, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso.

•Give yourself enough distance to eliminate slack in the cable.

•Use a light resistance.—this is not a powerful movement.

ACTION

•Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion.

•Slowly return to the start position, maintaining slow, controlled motion.

Image 26

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 FlexionRear 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