Bowflex 51370 manual Ankle Eversion, Deadlift

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Leg Exercises

	Ankle Eversion
	Muscles worked: This exercise strengthens and	Motion:
	develops the muscles on the outside of your lower	• Keeping your leg stationary, slowly rotate your
	legs (peroneals). These muscles are essential for	foot outward, away from the Power Rods®.
	standing balance and lateral agility of the ankle.	• Slowly return to the starting position without
	Pulley position: Narrow.	relaxing.
		Key points:
	Starting position:	• The only movement that occurs is at the ankle,
	• Sit on the bench with one side of your body	keep the rest of your body/leg motionless.
	facing toward the Power Rods®.	• You should feel tension in the outside of your calf
	• Attach the handle around the ball of the foot	throughout the entire motion.
START	farthest from the pulley.
	• Straighten the attached leg and sit up straight.
	• Allow the foot to rotate inward toward the Power
	Rods®.

FINISH

	Deadlift
	Muscles worked: This exercise is very similar	Motion:
	to the squat and is also considered a total body	• Using control, slowly squat down by sticking
	exercise. It involves the glutes, adductors,	the hips out as the knees start to bend. Keep the
	hamstrings and quads – which are primary movers	chest up and back flat as the hips continue to
	– and the spinal erectors and trapezius, – which	move backward.
	are key to stabilization.	• Lower to approximately 90 degrees at the knees
	Pulley position: Low pulley	(unless otherwise determined).
		• Grasp the bar with an overhand grip and slowly
		stand erect maintaining the alignment as
	Starting position:	indicated.
	• Remove the back support and straddle the rail.	• Keep the pressure through the middle of the
START	• Use the bar harness to adjust strap length	arches/feet, not through the toes or heels.
	allowing tension at the appropriate depth. This	• Slowly lower to the predetermined range,
	will require experimentation. Increase depth	maintaining tension from the cable.
	slowly according to your ability, knee conditions,
	etc. Most orthopedists recommend that healthy	Key points:
	knees not go any lower than a 90 degree angle	• Keep knees pointed the same direction as the
	(between the thigh and calf) when using extra	toes.
	resistance. Many people go lower for their goals,	• Keep the head/neck in line with the trunk.
	but this dramatically increases the risk to the	• Pay close attention to all alignment and
	knee cartilage and increases the probability of	stabilization issues on every part of each and
	degenerative/arthritic changes. To go lower than	every repetition!
	the harness allows, connect the cable snap hook	• Never attempt to exercise with more resistance
	directly to the D-ring of the bar.	than you are physically able to handle.
	• 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
FINISH	the same outward angle as the feet.