Bowflex ElitePlus manual Standing Hip Abduction, Seated Hip Adduction

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Leg Exercises

Standing Hip Abduction

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

Success Tips

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

•Do not bend from waist or lower back.

•Keep your abs tight throughout movement.

•Keep working leg straight or only very slightly bent.

•Use only a small range of motion.

START

START

•Stand to one side of the Seat Rail, one side next to Power Rods®.

•Secure Ankle Cuff around the ankle furthest from the Power Rods®. 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 Lower Lat Tower or Chest Bar to stabilize movement.

FINISH

ACTION

•Slowly move the attached leg outward, away from the Power Rods®, 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.

Seated Hip Adduction

Muscles worked:

Adductor Longus; Gluteus Medius

Bench Position:

Flat Bench Back

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

Success Tips

•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 your hips during motion.

•Use only a small range of motion.

START

START

•Sit sideways on the bench and attach an Ankle Cuff to the ankle closest to the Power Rods®.

•Sit far enough from the Power Rods® that there is tension in the cable at the start of the exercise.

•Lift leg with cuff in front of you, at a 45° angle from your trunk (toward Power Rods®)—do not lock your knee.

•You may hold onto the bench for added stability.

FINISH

ACTION

•Slowly allow the attached leg to move inward, toward the center as you face forward, keeping your hips and spine perfectly still.

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

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Contents Bowflex Elite Home Gym Before You Assemble Get to Know Your MachineParts List Basic Assembly PrinciplesAccessory List Hardware ListTools You Will Need Hardware GuideCompletely tighten hardware installed during Step Assembly GuideAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Attach the Rear Leg to the Seat Rail Leg Assembly can move freelySeat Rail Pull Pin Do not over-tighten hardware from StepDo not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly10a Attach the Leg Extension Pivot TubeCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box FrameFrom Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Attach the Faceplate Back Panels Completely tighten hardware installed during Steps 19Tighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepRoute the Rod Cables Attach the Bench to the Seat AssemblyRoute the Leg Cables Route the Lat CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Flat Bench Removing the BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Men Measure Chest, abdomen, and thighAbdomen Skinfold MeasurementsSuprailium ThighOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Starting body-fat percentageDetermining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekBenchPress Exercise LogDefine Your Goals Variables are as follows Design Your Own ProgramWarming Up Working OutCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder ExercisesFront Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles workedScapular Depression Scapular Protraction elbows stabilizedRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat PulldownsLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat PulldownsStraddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow ExtensionFrench Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow ExtensionLying 45Triceps Extension Elbow Extension Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles workedStanding Wrist Curl Seated Wrist ExtensionReverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist FlexionRope Pushdown Elbow Extension Muscles worked Standing Wrist ExtensionReverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Lying Leg Extension Leg ExtensionAnkle Inversion Ankle EversionStanding Hip Extension knee stabilized Standing Hip Extension knee ﬂexedSeated Hip Adduction Standing Hip AbductionStanding Leg Kickback Hip and Knee Extension Muscles worked Seated Hip AbductionMuscle Chart What Does This Warranty Cover? Warranty InformationBowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing