Ankle Inversion, Standing Hip Extension-knee ﬂexed | Bowflex Blaze

Leg Exercises

Ankle Inversion

Muscles Worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

•Movement should occur only at your ankle—keep the rest of your body motionless.

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

•You should feel tension in the inside of your calf throughout the entire motion.

START

Start

•Sit on the Bench with one side toward the Power Rod® unit.

•Attach an Ankle Cuff around the ball of your inside foot (closest to the Pulley).

•Straighten your cuffed leg, and sit up straight.

•Allow your foot to rotate toward the Power Rod® unit, keeping tension in the cables.

FINISH

Action

•Slowly rotate your foot outward away from Power Rod® unit.

•While maintaining tension, slowly return to the Start position.

Standing Hip Extension—(knee ﬂexed)

Muscles worked:

Gluteus Maximus

Bench Position:

Removed

Accessory:

Ankle Cuff

Pulleys:

Chest Bar

Success Tips

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

•Do not bend from your waist or lower back.

START

Start

•Stand to one side of the Seat Rail, facing the Power Rod® unit.

•Secure the Ankle Cuff around your outside ankle (farthest from the Rail).

•Bend your outside leg approx- imately 90o.

•Bend forward 30-40ofrom your hips (not your waist), and very slightly bend the knee of your supporting leg.

FINISH

Action

•Initiate the movement by tightening your glutes, and slowly pivot your leg from your hip. Move your entire leg backward to a straight posi- tion.

•Slowly move your leg as far as you can without allowing any movement at the waist or lower back.

•Slowly return to the Start position.

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Bowflex Blaze manual Ankle Inversion, Standing Hip Extension-knee ﬂexed

Contents

Fitness Guide Page Table of Contents Regulatory Approvals Product Specifications Important Safety Instructions Safety Requirements Safety Requirements Label Safety Warning Labels Safety Warning Labels Safety Warning Labels Home Gym Get to Know Your Machine How to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own Program Warm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilized Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal Rotation Scapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder Adduction Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexion Bent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overhead Lying 45o Triceps Extension-Elbow Extension Cross Triceps Extension Standing Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow Extension Lying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supination Standing Wrist Curl Seated Wrist Extension Seated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronation Rope Pushdown-Elbow Extension Standing Wrist Extension Resisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Ankle Eversion Lying Leg Extension Standing Hip Extension-knee ﬂexed Ankle Inversion Standing Hip Abduction Standing Hip Extension-knee stabilized Seated Hip Abduction Seated Hip Adduction Standing Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee Extension Prone Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty Information Bowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is Covered Bowflex Body Leanness Program Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Suprailium Skinfold Measurements Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female Male Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating Plan Cereal Eating Plan US Measurements Eating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers