Bowflex Xtreme 2 SE manual Standing Hip Abduction, Standing Hip Adduction

Page 53

XTREME®2

Leg Exercises

Standing Hip Abduction

Muscles worked:

Gluteus Medius

Position:

Stand—facing left or right

Accessory:

Hand Grip on Ankle (see Page 4)

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

Removed

START		FINISH

Success Tips

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

•This exercise does not burn fat from hips but builds strength and stability.

•Keep working leg straight or only very slightly bent and your hips level.

•Use only a small range of motion.

START

•Secure Hand Grips over 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 Seat Back Pad or Center Cross Bar to stabilize movement.

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.

Standing Hip Adduction

Muscles worked:

Gluteus Medius; Adductor Longus

Position:

Stand—facing left or right

Accessory:

Hand Grip on Ankle (see Page 4)

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

START

FINISH

Removed

Success Tips

•Attach the Hand Grip to the Cables farthest from the active ankle.

•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 hips during motion.

•Use only a small range of motion.

START

•Secure Hand Grip/Ankle Cuff over the ankle closest to 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 Seat Back Pad or Center Cross Bar to stabilize movement

ACTION

•Slowly allow the attached leg to move inward, toward the support leg (30–45˚) as you face forward, keeping your hips and spine perfectly still.

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

Image 53

Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex 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 High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row 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 Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007