Bowflex Xtreme 2 SE manual Stiff Leg Dead Lift

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XTREME®2

Leg Exercises

Dead Lift

Muscles worked:

Gluteus Maximus

Position:

Standing—facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

Removed

START		FINISH

Success Tips

•Keep your knees slightly bent and feet on Standing Platform.

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

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

•Keep your abs tight throughout movement.

•Keep your knees bent and your head up.

START

•Grasp the Squat Bar with one hand in an overhand grip and the other in an underhand grip.

•Bend legs approximately 90˚.

•Bend over, approximately 30-45˚ from your hips (not your waist)

ACTION

•Initiate the movement by pushing up with your legs.

•Slowly move upward until you are in the standing position.

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

Stiff Leg Dead Lift

Muscles worked:

Gluteus Maximus

Position:

Standing—facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame—Standard Pulley

Leg Extension:

START

FINISH

Removed

Success Tips

•Keep your knees slightly bent and feet on Standing Platform.

•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.

•Keep your knees bent and your head up.

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. Glutes should be tightened when reaching upright position

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

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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