Bowflex 2 manual Seated Straight LEG Calf Raise

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Leg Exercises

LYING LEG EXTENSION — Knee Flexion with Hip Flexion

Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints.

Pulley position: Narrow.

Starting position:

•Sit on the bench facing the Power Rods and place one cuff over the respective foot with the handle under the foot.

•Lie back on the bench so that your head is supported by the bench.

•Bend your working leg at the knee and bend your hip until your knee is pointing up.

•You may grasp your working thigh with both hands around the back of the knee or increase the difficulty by attempting to hold the thigh stable without your hands.

•Place the uninvolved foot on the floor or bench, relax your neck, straighten your spine, lift your chest, and tighten your abs.

Motion:

•Slowly straighten your leg, moving only your knee/lower leg.

•Slowly return to the starting position without relaxing the quad.

Key points:

•Keep your upper thigh motionless throughout the exercise.

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

START

FINISH

SEATED (STRAIGHT LEG) CALF RAISE —

Ankle Plantarflexion (knee stabilized in slight flexion)

Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities.

Pulley position: Narrow.

Starting position:

•Remove the bench and unlock the rowing seat.

•Sit on the seat facing the Power Rods with the leg press belt attached and adjusted.

•Place the balls of your feet on the upright pulley frame as shown.

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

•Push back and straighten your legs (but do not lock your knees) and maintain this position.

•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.

Motion:

•Slowly press the balls of your feet into the frame and pull your heels toward your knees

•Slowly return to the starting position without relaxing.

Key points:

•Do not lose contact between the balls of your feet and the frame as you push.

•Do not change your hip or knee position, ONLY ankle motion should be allowed.

START

FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateUsing Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your RoutineWorkouts Minute Better Body WorkoutMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Curl Leg ExercisesLEG Extension Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Bagel CerealBanana-Orange Chocolate or VanillaTuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night SnackShopping List StaplesIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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