Bowflex Blaze manual Standing Hip Extension-knee stabilized, Standing Hip Abduction

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Leg Exercises

Standing Hip Extension—(knee stabilized)

Muscles worked:

Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitendinosus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

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

•Do not bend from your waist or lower back.

•Keep your knee stabilized in the 90o angle position.

START

Start

•Stand to one side of the Seat Rail, facing the Power Rod® unit.

•Secure the Ankle Cuff around your outside ankle (farthest from the rail).

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

FINISH

Action

•Initiate the movement by tightening your glutes, and slowly pivot your leg from your hip. Move your entire leg backward, and then lift it slightly behind you.

•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.

Standing Hip Abduction

Muscles Worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

•Movement should occur only at your hip—keep the rest of your body motionless.

•Keep your abs tight, and do not lift your hips or excessively arch your back.

•You should feel tension in the outside of your glutes throughout the entire motion.

START

Start

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

•Secure the Ankle Cuff around your ankle farthest from the Power Rod® unit. Keep your leg straight but your knee loose.

•Adjust your position so that there is some tension in the Cables at the start of this exer- cise.

•Grasp the Upper Lat Tower to stabilize your movement.

FINISH

Action

•Slowly move your leg with the Ankle Cuff outward away from the Power Rod® unit at a 30- 45o 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.

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Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers