Bowflex Motivator 2 manual Trunk Rotation, Leg Extension

Abdominal Exercises

Trunk Rotation

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

Success Tips

•Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back.

•This exercise must be performed correctly— failure to do so could result in injury. Use only low weight Rods.

•Keep all motion in your torso.

•Move only as far as your muscles will take you—do not use momentum to increase your range of motion

START

START

•Sit sideways on the bench, one side toward the Power Rod® unit. Grasp Hand Grip closest to you with both hands.

•Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® unit.

•Keep your elbows slightly bent.

FINISH

ACTION

•Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40°, as if you were rotating with a rod through the middle of your spine.

•Slowly reverse the motion, returning to the Start position without relaxing muscle tension.

Leg Exercises

Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

Success Tips

•Use slow, controlled motion—do not “kick” into the extension.

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

START

START

•Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above).

•Adjust your thighs to hip-width, pointing your knee caps forward.

•Grasp the sides of the seat to stabilize yourself.

•Sit up straight, chest lifted, abs tight and a slight arch in your lower back.

FINISH

ACTION

•Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling.

•Slowly reverse the motion, returning to the Start position without relaxing your quads.

Abdominal Exercises 55