Bowflex 2 manual Ankle Eversion, Deadlift

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Leg Exercises

ANKLE EVERSION

Muscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle.

Pulley position: Narrow.

Starting position:

•Sit on the bench with one side of your body facing toward the Power Rods.

•Attach the handle around the ball of the foot farthest from the pulley.

•Straighten the attached leg and sit up straight.

•Allow the foot to rotate inward toward the Power Rods.

Motion:

•Keeping your leg stationary, slowly rotate your foot outward, away from the Power Rods.

•Slowly return to the starting position without relaxing.

Key points:

•The only movement that occurs is at the ankle, keep the rest of your body/leg motionless.

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

START

FINISH

DEADLIFT

Muscles worked: This exercise is very similar to the squat and is also considered a total body exercise. It involves the glutes, adductors, hamstrings and quads – which are primary movers – and the spinal erectors and trapezius,

– which are key to stabilization.

Pulley position: Low pulley

Starting position:

•Remove the back support and straddle the rail.

•Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes. To go lower than the harness allows, connect the cable snap hook directly to the D-ring of the bar.

•Position your feet in line with the cable/pulley.

•Place your feet shoulder width or wider and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.

Motion:

•Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward.

•Lower to approximately 90 degrees at the knees (unless otherwise determined).

•Grasp the bar with an overhand grip and slowly stand erect maintaining the alignment as indicated.

•Keep the pressure through the middle of the arches/feet, not through the toes or heels.

•Slowly lower to the predetermined range, maintaining tension from the cable.

Key points:

•Keep knees pointed the same direction as the toes.

•Keep the head/neck in line with the trunk.

•Pay close attention to all alignment and stabilization issues on every part of each and every repetition!

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 Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys 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 ExtensionLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower 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 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 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 StaplesMay 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 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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