Bowflex Xtreme 2 SE manual Good Morning, Standing Low Back Extension-with hip extension

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XTREME®2

Back Exercises

Good Morning

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids

Position:

Standing—facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame

Leg Extension:

START		FINISH

Removed

Success Tips

•Keep your chest lifted, spine aligned, abs tight and your back flat with no arch.

•Lift with your legs, not lower back or arms.

•Use a light resistance for this movement.

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

START

•Grasp the Squat Bar with your palms facing downward.

•Keep your legs bent slightly.

•Bend over, approximately 90˚ from your hips (not your waist)

ACTION

•Initiate the movement by pushing your hips forward.

•Slowly move your trunk until you are in the standing position. Back should be tightened when reaching upright position

•Slowly return to the start position without relaxing tension in your legs.

Standing Low Back Extension—(with hip extension)

Muscles worked:

Lower Trapezius; Erector Spinae; Gluteus Maximus

Position:

Standing—facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

START

FINISH

Leg Extension:

Removed

Success Tips

•Lift your chest, keep your knees bent and feet on Standing Platform. Pinch shoulder blades together.

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

•Move from the hips only—do not bend from waist.

START

•Open the webbing on the Hand Grips and slide them over your forearms, tightening near your elbows.

•Bend your knees comfortably, arms crossed in front of chest. Pull the Hand Grips tightly into your chest.

•Pinch shoulder blades together and lean forward from the hips, at least 45˚, letting the tension out of the Cables.

ACTION

•Keeping your chest lifted, move your entire torso upwards into a straight standing position by pivoting at the hips.

•Slowly return to the start position without slouching or changing spinal alignment.

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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 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