STIFF-LEG Deadlift Hip extension | Bowflex 2 instruction

Leg Exercises

STIFF-LEG DEADLIFT – Hip extension

Muscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize.

Pulley position: Low pulley

Starting position:

•Remove the bench and stand on the platform facing the Power Rods.

•Grasp the bar with an overhand grip approximately shoulder width.

•The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion.

•Do not lock your knees. Position them either nearly straight or very slightly bent.

•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.

Motion:

•Maintaining your knee position, slowly bend forward at the hips by moving your butt backwards. It is critical that you keep the “chest out/up” and do not allow it to “cave in,” an indicator that your back is rounding.

•Stop as your hamstrings begin to get taut and before your back begins to round.

•Concentrate on tensing the hamstrings to pull you back up to the starting position.

Key points:

•Your torso should move from vertical angling forward — toward horizontal — without rounding, slouching or otherwise losing “flat” postural alignment.

•Keep knees slightly bent.

•Move only as far as you can go correctly!

START

FINISH

59

Image 61

Bowflex 2 manual STIFF-LEG Deadlift Hip extension

Contents

Bowflex Table of Contents Bowflex Ultimate Getting To Know Your Machine When You Are Not Using Using Your MachineAdjusting And Understanding Resistance Hooking The Power Rods To The Cables Workout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments Safety For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your Routine Minute Better Body Workout Workouts Minute 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 Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting Position Scapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular Depression Shoulder Extension Elbows Stabilized Shoulder Rotator Cuff External Rotation Pulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular Elevation Lying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back Exercises Pulley position Wide Starting position Lying LAT Pulldowns Alternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROW Lying Triceps Extension Elbow Extension Arm Exercises Triceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow Extension Triceps Kickback Cross Triceps Extension Seated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist Extension Seated Wrist Curl Standing Wrist Extension Standing Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal Exercises Pulley position None Starting position Resisted Reverse Crunch Spinal Flexion Abdominal Crunch Spinal Flexion Trunk Rotation LEG Extension Leg ExercisesLEG 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 Seated HIP Adduction Standing HIP Abduction Ankle Inversion Seated HIP Abduction Deadlift Ankle Eversion STIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary Sheet Suprailium Skinfold Measurements Starting body-fat percentage Optional Picture Taking To Use The Nomogram Determining Your Body Fat For Example Calculating Lean Body Mass Your Results Summary Sheet Your Results Guidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating Guidelines Superhydrate Your System Week 1 Eating PlanWeek 3 Week 5 Cereal BagelBanana-Orange Chocolate or Vanilla Steak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night Snack Staples Shopping List Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day 120 Exercise Log Muscle Chart Bowflex