Bowflex Revolution XP - Manual (Page 65)

63
leg exercises
Single Leg Calf Raise — Ankle Plantarflexion (knee stabilized)
START FINISH
START
• Stand on one foot, with your
toes/balls of feet on the Platform.
• 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 Platform and lift your
heel upward.
• Then, maintaining tension, slowly
return to the Start position.
FINISH
Muscles worked:
Gastrocnemius; Soleus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Do not lose contact with the balls
of your foot and the 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.
Calf Raise — Ankle Plantarflexion (knee stabilized)
START FINISH
START
• Stand with your toes on the
Platform.
• Use the Hand Grips in both hands
as resistance and as a balance
stabilizer.
• Slowly press the balls of your
feet into the Platform and lift your
heels upward.
• Then, maintaining tension, slowly
return to the Start position.
FINISH
Muscles worked:
Gastrocnemius; Soleus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep your knees slightly bent and toes/
balls of feet on Platform.
• Do not lose contact between the balls of
your feet and the 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.