Bowflex Motivator 2 - Manual (Page 58)

Leg Exercises
Lying Leg Extension
START ACTION
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.
• 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.
FINISH
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.
Leg Exercises
Ankle Eversion
START ACTION
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.
• Slowly rotate your foot outward,
away from Power Rod® unit.
• Then, maintaining tension, slowly
return to the Start position.
FINISH
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