Bowflex Elite™ home gym - Manual (Page 83)

59
Leg Exercises
Ankle Eversion
Ankle Inversion
START ACTION
START
• Sit on the Bench, with one side
to the Power Rods®.
• Attach an Ankle Cuff around
the ball of the inside foot
(closest to pulley).
• Straighten the attached leg and
sit up straight.
• Allow the foot to rotate toward
the Power Rods®, keeping
tension in the cables.
• Slowly rotate your foot outward,
away from Power Rods®.
• Then, maintaining tension,
slowly return to the Start
position.
FINISH
START ACTION
START
• Sit on the Bench, with one side
to the Power Rods®.
• 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 Rods®, keeping
tension in the cables.
• Slowly rotate your foot outward,
away from Power Rods®.
• 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
Muscles worked:
Tibialis Anterior and Posterior
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 inside of
your calf throughout the entire motion