Fitness Quest Quest Ab Lounge XL System manual Jackknife With Leg Lift, Extended Arm Jackknife

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3. Jackknife With Leg Lift

This exercise targets the rectus abdominis as well as the hip flexor muscles of the lifting leg. Begin in the same position described in the Basic Jackknife. Exhale and slowly round your lower back, pulling your torso forward into a curl position. Simultaneously, lift one leg and pull the knee up and toward the chest. Pause at one end of the curl movement, then inhale and slowly return the leg and torso to the starting position. Repeat the Jackknife, lifting the opposite leg. Alternate legs with each Jackknife. Perform five-second repetitions as described in the Basic Jackknife. Do not pull with your arms as you Jackknife and lift the leg.

See FIG. 11 & 12.

FIG. 13

FIG. 14

FIG. 11

FIG. 12

4. Extended Arm Jackknife

This exercise targets the rectus abdominis, and is a little higher intensity than the Basic Jackknife. Begin in the same position described in the Basic Jackknife. Then, straighten both arms until the forearms are behind the Focus Strap™. Exhale and slowly round your lower back, pulling your torso forward into a curl position. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. Pause at the end of the curl movement, then inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. Do not lift your legs as you crunch.

See FIG. 13 & 14.

5. Extended Leg Jackknife

 

This exercise targets the rectus abdominis and,

 

like the Extended Arm Jackknife, is a little higher

 

intensity than the Basic Jackknife. Begin in the

 

same position described in the Basic Jackknife.

 

Then, straighten both legs, resting the ankles or

 

calves on the foot rest. Exhale and slowly round

FIG. 15

your lower back, pulling your torso forward into a

 

curl position. As you pull forward, contract your

 

abdominal muscles inward toward your spine

 

and pull the bottom of your rib cage down

 

toward the top of your hip bones. Pause at the

 

end of the curl movement, then inhale and slow-

 

ly return to the starting position. Perform five-

 

second repetitions as described in the Basic

 

Jackknife. Do not pull with the arms or lift the

 

legs as you Jackknife. See FIG. 15 & 16.

FIG. 16

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Contents Owner’s Manual Table of Contents Start out slowly and progress sensibly Important Safety InformationDinner Jump Start DietEquipment Warning & Caution Labels Specifications and PartsIntroduction Ordering Missing or Defective PartsAttaching the Locking Arm Mechanism Assembly InstructionsCheck all bolts and nuts to be sure They are tight before using your unitFolding Instructions Folding the Ab Lounge XL UnitParts Name QTY Parts List and Exploded ViewMuscle Toning Workout Workout PhasesExercise Guidelines Warm-UpClothing When to ExerciseMeasuring Your Heart Rate Target Heart RateWarm UP & Cool Down Stretches Quadriceps StretchCalf and Achilles Stretch Overhead/Triceps StretchInner Thigh Stretch Back StretchStanding Hamstrings Stretch Buttocks, Hips and Abdominal StretchAB Lounge XL Workout AB Lounge XL System Storage directions Developing Your Ab Lounge XL Workout How Often, How Long, How Hard Care directionsGetting Started on Your AB Lounge XL Equipment Adjusting the Ab Lounge XL Equipment for Your BodyGetting On Your Ab Lounge XL Equipment To Get Out Of Your Ab Lounge XL EquipmentBasic Jackknife AB Lounge XL ExercisesOblique Jackknife Extended Arm Jackknife Jackknife With Leg LiftExtended Leg Jackknife Lateral Jackknife Bonus ExercisesTorso And Hip Flexor Stretch Advanced JackknifeAB Lounge XL Workout Tracking Sheets Training AerobicallyCardiovascular Conditioning Warming Up And Cooling Down Benefits of Aerobic TrainingHow Often, How Long, and How Hard Top Aerobic Exercise Smart ProgressionProgressive Cardiovascular Training Program Cardio Workout Tracking Sheets Jump Start Diet Using Healthy Eating Choices Table of ContentsJump Start Diet IntroductionBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality
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