Bowflex Strength Training System manual Lying Prone LEG Curl Knee Flexion, Squat with Lat Tower

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Leg Exercises

SQUAT - with Lat Tower

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

Starting position:

•Remove the bench.

•With cables attached but, not under resistance, move pulleys from lat tower to attachment eye located on the base of the machine. Hook up desired resistance.

•Attach lat pulldown bar to cables.

•Facing the power rods, stand on the platform with your feet about shoulder width apart. •Squat down and place bar across your shoulders as pictured. You’ll need to adjust the chain on the bar

to make sure you have resistance at the start of the movement.

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

Action:

•Slowly rise to a standing position. Keep your knees slightly bent

•Then slowly return to the starting position. Do not allow your knees to exceed a 90 degree angle.

Key points:

•Make sure you do not bend your waist or lower back. •Keep your abs tight throughout the entire exercise. •Keep your knees pointed straight out in front of you. •Never step off the platform while under resistance.

START

LYING (PRONE) LEG CURL - Knee Flexion

Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh.

Starting position:

•Seated on the flat bench, attach the cuff to the corresponding ankle.

•Turn and lie on your stomach with your head facing away from the power rods. The cables will cross. Keep your feet together and your hands flat on the floor helping to provide stability.

•Move forward to provide tension in the cables.

•Look toward the floor to keep your neck in good alignment and tighten your abdominals.

•Lift your knees slightly (less than a half inch) off of the bench by pressing your hips into the bench and hold them completely still.

Action:

•Slowly bend your knees, moving your feet in an arc upward and then inward towards your buttocks.

•Then slowly allow your legs to straighten through the arc described, returning to the starting position without relaxing.

Key points:

•Keep your upper leg motionless during the entire exercise.

•Keep your abs tight and do not lift your hips or excessively arch your back.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesMotion Chest ExercisesStarting position Key pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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