Bowflex Blaze manual Leg Press-Hip and Knee Extension, StartAction Success Tips

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Leg Exercises

Leg Press—Hip and Knee Extension

Muscles Worked:

Quadriceps, Gluteus Maximus and Adductor muscle groups

Bench Position:

Removed

Accessory:

Leg Press Belt

Pulleys:

Chest Bar

START		FINISH

StartAction

Success Tips

•Generate the force for the leg press by mentally directing your pushing/ pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward. This will decrease the shearing forces at the knee.

•Keep your knees pointed in the same direction as your feet. DO NOT let the knees travel inward/closer during the motion.

•Keep your spine in good posture.

•Straighten but do not “lock out” your knees. Keep your quads tightened throughout the entire motion.

•Do not use momentum. MOVE SLOWLY! Do not “launch” yourself when you straighten your knees.

•Remove the bench and unlock the rowing seat.

•Sit on the seat facing the Power Rod® unit with the leg press belt attached and adjusted. Support your feet on the upright pulley frame or foot rests as shown. The belt should be placed around the pelvis, NOT the low back/spine.

•Lift your chest, tighten your abs and maintain a very slight arch in your lower back.

•Slowly straighten your legs, but do not lock your knees.

•You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.

•Bend your knees and hips slowly allowing yourself to slide toward thePower Rod® unit.

•Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back.

•Slowly return to the starting position.

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist 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 Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Suprailium Skinfold MeasurementsUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating 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 Bench Exercise LogPage Important Contact Numbers