Bowflex Motivator 2 Owners Manual - Page 59

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 Ankle Inversion START Leg Exercises FINISH 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. ACTION • Slowly rotate your foot outward, away from Power Rod® unit. • Then, maintaining tension, slowly return to the Start position. Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Standing Hip Extension - (knee flexed) START FINISH 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 • 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. 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