Bowflex Xtreme 2 SE manual Hip Flexion-Knee Flexion

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XTREME®2

Leg Exercises

Leg Kickback—Hip and Knee Extension

Muscles worked:

Piriformus; Gluteus Maximus

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grip on Arch of Foot (see Page 4)

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

Removed

START

FINISH

Success Tips

•Lift your chest, keep your knees slightly bent and support foot on Standing Platform.

•Keep your spine straight and your hips level—do not raise your hips during motion.

•Use only a small range of motion.

•Keep your hips motionless throughout this exercise.

START

•Secure a Hand Grip to the arch of one foot. Keep this leg bent approximately 90˚.

•Stand far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise.

•Do not lock your supporting knee.

•Hold onto the Seat Back Pad

or Center Cross Bar for added stability.

ACTION

•Slowly push the attached leg outward, away from the Power Rod® unit, straightening the knee, but keeping your hips and spine perfectly still.

•Slowly move it back into the start position.

Hip Flexion—Knee Flexion

Muscles worked:

Iliopsoas; Rectus Femoris

Position:

Standing—facing right or left

Accessory:

Hand Grip on Ankle (see Page 4)

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

Removed

START		FINISH

Success Tips

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

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

•Do not bend from waist or lower back.

•Allow active leg to hang in the direction of the cable throughout movement.

START

•Secure a Hand Grip around the ankle furthest from the Power Rod® unit.

•Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

ACTION

•Initiate the movement by lifting your knee up and in, toward your torso.

•Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.

•Slowly return to the start position without relaxing your leg muscles.

Image 54

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