Bowflex 003-3211-120108A Leg Extension, Quadriceps, Seated Calf Raise, Gastrocnemius, Soleus

Exercises

Leg Exercises

Leg Extension

Muscles Worked

Quadriceps

Machine Set-Up

•Adjust to Flat Bench Back position.

•Leg Extension pulleys

•Attach the clips to the Power Rod® resistance rods.

Success Tips

•Use slow, controlled motion. Do not

kick into the extension.

• Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.

Seated Calf Raise

Muscles Worked

Gastrocnemius, Soleus

Machine Set-Up

•Remove bench and seat rail knob.

•Chest Bar pulleys

•Leg Press Belt

•Attach the clips to the Power Rod® resistance rods.

Success Tips

•Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

•Do not bend from hip or waist during movement.

•Push with end of foot to fully extend leg.

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Owner’s Manual