Bowflex Motivator 2 Owners Manual - Page 58

Leg Exercises Muscles worked: Quadriceps Bench Position: Flat Bench Forward 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. • Keep your upper thigh motionless throughout this exercise. Lying Leg Extension START FINISH START • Sit on bench, facing the Power Rod® unit. Secure Ankle Cuff around one ankle (don't cross cables). • Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users will need to modify this position). • Clasp your hands around the active thigh behind the knee, and brace the inactive leg on the bench or the floor. ACTION • Slowly straighten your leg, moving only your knee and lower leg. Do not lock your knee. • Slowly return to the Start position without relaxing your quadriceps. Muscles worked: Peroneals 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 outside of your calf throughout the entire motion 56 Ankle Eversion START FINISH START • Sit on the Bench, with one side to the Power Rod® unit. • Attach an Ankle Cuff around the ball of the outside foot (furthest from pulley). • Straighten the attached leg and sit up straight. • Allow the foot to rotate toward the Power Rod® unit, keeping tension in the cables. ACTION • Slowly rotate your foot outward, away from Power Rod® unit. • Then, maintaining tension, slowly return to the Start position. Leg Exercises