Bowflex 2 manual Kneeling LEG Kickback Hip extension and knee extension

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Leg Exercises

STANDING LEG KICKBACK — Hip extension and knee extension

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction.” Do not do this exercise because you believe it will remove fat from this area — do it to strengthen and build these muscles.

Pulley position: Narrow.

Starting position:

•Remove the bench.

•Facing the Power Rods, stand on the platform to one side of the rail.

•Secure the cuff around the foot farthest from the rail. Bend this leg to approximately 90 degrees.

•Bend over 30-45 degrees from your hips (not your waist) and very slightly bend the knee of your support leg.

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

Motion:

•Extend your entire leg backward, straightening the knee.

•Slowly move your leg backward as far as you can, without allowing ANY movement to occur at your waist.

•Then slowly return to the starting position.

Key points:

•Do not allow your waist, lower back or supportive hip to move.

•Keep your abs tight throughout the entire exercise.

START

KNEELING LEG KICKBACK — Hip extension and knee extension

FINISH

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction.” Do not do this exercise because you believe it will remove fat from this area — do it to strengthen and build these muscles.

Pulley position: Narrow.

Starting position:

•Face the Power Rods, standing along side the bench.

•Secure the cuff around the foot farthest from the bench.

•Kneel with closest leg on the bench, bend forward at the hips (not the waist) and place the hands on the bench.

•Bend the hip and knee while maintaining tension from the cable.

Motion:

•Extend your entire leg backward, straightening the knee.

•Slowly move your leg backward as far as you can, without allowing ANY movement to occur at your waist.

•Then slowly return to the starting position.

Key points:

•Do not allow your waist, lower back or supportive hip to move.

•Keep your abs tight throughout the entire exercise.

START

The Kneeling Leg Kickback utilizes a unique cuff placement. Simply separate the cuff from the handle, sliding the handle half way between the cable D-ring and the cuff. Place the toes/ball of your foot between the handle and cable D-ring, positioning the handle under the arch of the foot. Then slip the cuff over the heel of the shoe.

FINISH

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineWhen You Are Not Using Using Your MachineAdjusting 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 About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your RoutineMinute Better Body Workout WorkoutsMinute 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 Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLeg Exercises LEG ExtensionLEG Curl 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 Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Cereal BagelBanana-Orange Chocolate or VanillaSteak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night SnackStaples Shopping ListMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day120 Exercise LogMuscle Chart Bowflex