Bowflex Elite™ Plus home gym - Manual (Page 85)

61
Leg Exercises
Ankle Eversion
Ankle Inversion
START ACTION
START
• Sit on the Bench, with one side
to the Power Rod® unit.
• 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 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
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
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