Leg exercises – Bowflex Revolution XP User Manual

Page 68

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66

leg exercises

Hip Flexion — (with Knee Flexion)

START

FINISH

START

• Stand on Platform.

• Secure Foot Harness on the foot

furthest from the engine.

• Bend forward 30-40° from your

hips (not your waist) and very

slightly bend the knee of your

supporting leg.

• Initiate the movement by lifting

your knee up and in, toward your

torso.

• 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

without relaxing your leg

muscles.

FINISH

Muscles worked:

Iliopsoas; Rectus Femoris

Position:

Standing—facing outward.

Accessory:

Foot Harness

Adjustable Arm Position:

9

Success Tips

• Attach the Foot Harness to the Cables

farthest from the active ankle.

• 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.

• Allow active leg to hang in the direction

of the cable throughout movement.

Dead Lift

START

FINISH

START

• Grasp the Lat Bar with one hand

in an overhand grip and the other

in an underhand grip.

• Bend legs approximately 90°.

• Bend over, approximately 30-45˚

from your hips (not your waist).

• Initiate the movement by pushing

up with your legs.

• Slowly move upward until you are

in the standing position.

• Slowly return to the Start position

without relaxing tension in your

legs.

FINISH

Muscles worked:

Gluteus Maximus

Position:

Standing—facing outward. Seat

removed.

Accessory:

Lat Bar

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys—Standard Pulley / 0

Success Tips

• Keep your knees slightly bent and feet

on Platform.

• Keep your chest lifted, spine aligned, abs

tight and your back flat with no arch.

• Lift with your legs, not lower back or

arms.

• Keep your abs tight throughout

movement.

• Keep your knees bent and your head up.

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