Bowflex Xtreme 2 - Manual (Page 51)

Leg Exercises
Calf Raise—
Ankle Plantarflexion (knee stabilized)
Single Leg Calf Raise—
Ankle Plantarflexion (knee stabilized)
START ACTION
START
• Stand on one foot, with your
toes/balls of feet on the Standing
Platform, heels hanging over the
edge.
• 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.
• Slowly press the ball of your foot
into the Standing Platform and
lift your heel upward.
• Then, maintaining tension, slowly
return to the start position.
FINISH
START ACTION
START
• Stand with your toes on the
Standing Platform, heels hanging
over the edge.
• Use the Hand Grips in both
hands as resistance and as a
balance stabilizer.
• Slowly press the balls of your feet
into the Standing Platform and
lift your heels upward.
• Then, maintaining tension, slowly
return to the start position.
FINISH
Muscles worked:
Gastrocnemius; Soleus
Position:
Standing—facing Power Rod ® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Platform—Standard Pulley
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and toes/
balls of feet on Standing Platform.
• Do not lose contact between the balls of
your feet and the Standing 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.
Muscles worked:
Gastrocnemius; Soleus
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Platform—Standard Pulley
Leg Extension:
Removed
Success Tips
• Do not lose contact with the balls of
your foot and the Standing 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.
XTREME ® 2