Leg Exercises

Ankle Inversion

Muscles worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar Pulleys

Success Tips

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

Keep 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 to the Power Rod® unit.

Attach an Ankle Cuff around the ball of the inside foot (closest to pulley).

Straighten the attached leg and sit up straight.

Allow the 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.

Then, 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 waist or lower back.

START

START

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

Secure the Ankle Cuff around the ankle furthest from the rail. Bend this leg approximately 90°.

Bend forward 30-40° from 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 pivoting your leg from your hip. Move your entire leg backward, to a straight position.

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

Slowly return to Start position.

Leg Exercises 57

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Bowflex Motivator 2 Ankle Inversion, Standing Hip Extension knee flexed, Tibialis Anterior and Posterior, Gluteus Maximus

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.