Bowflex Motivator 2 Owners Manual - Page 61

Muscles worked: Piriformis; Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Seated Hip Abduction START Leg Exercises FINISH Success Tips • Keep your spine straight and your hips level-do not raise your hips during motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. START • Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the Power Rod® unit. • Sit far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise. • Lift leg with cuff in front of you, at a 45° angle from your trunk (toward Power Rod® unit)-do not lock your knee. • You may hold onto the bench for added stability. ACTION • Slowly allow the attached leg to move outward, away from the Power Rod® unit, keeping your hips and spine perfectly still. • Keeping the leg still, slowly move it back into the Start position. Standing Leg Kickback - Hip and Knee Extension Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar 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 • Extend the active leg backwards, straightening the knee. • Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. • Slowly return to the Start position. Leg Exercises 59