Leg Exercises

63

Calf Raise — Ankle Plantarflexion (knee stabilized)

Muscles worked:

Gastrocnemius; Soleus

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys—Standard Pulley / 0

START

FINISH

Success Tips

START

FINISH

Keep your knees slightly bent and toes/ balls of feet on Platform.

Do not lose contact between the balls of your feet and the Platform.

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

Do not lift your hips or excessively arch your back.

Do not change hip or knee position— ONLY ankle motion should be used.

Stand with your toes on the Platform.

Use the Hand Grips in both hands as resistance and as a balance stabilizer.

Slowly press the balls of your feet into the Platform and lift your heels upward.

Then, maintaining tension, slowly return to the Start position.

Single Leg Calf Raise — Ankle Plantarflexion (knee stabilized)

Muscles worked:

Gastrocnemius; Soleus

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

Do not lose contact with the balls of your foot and the Platform during motion.

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

Do not lift your hips or excessively arch your back.

Do not change hip or knee position—ONLY ankle motion should be used.

START

START

Stand on one foot, with your toes/balls of feet on the Platform.

Use the Hand Grips in both hands as resistance and as a balance stabilizer.

Keep the unused leg out of the way, do not use it to build momentum.

FINISH

FINISH

Slowly press the ball of your foot into the Platform and lift your heel upward.

Then, maintaining tension, slowly return to the Start position.

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Bowflex RevolutionXP manual Gastrocnemius Soleus

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.