Bowflex PR3000 Owners Manual - Page 28

Muscles Worked, Machine Set-Up, Success Tips, Leg Exercises

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Exercises Leg Exercises Squat Muscles Worked All leg muscles, Gluteus Maximus Machine Set-Up • Standing - facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Keep your abs tight throughout the exercise. • Never step off of the Stand Platform while doing the exercise. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your support foot on the Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Keep working leg straight or only slightly bent. 28 Owner's Manual

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Exercises
Squat
Muscles Worked
All leg muscles, Gluteus Maximus
Machine Set-Up
•
Standing - facing outward
•
Squat Pulley Frame
•
Leg extension and seat assembly removed
•
Han
dgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
•
Do not bend from your waist or lower back.
•
Keep your abs tight throughout the exercise.
•
Never step off of the Stand Platform while doing the
exercise.
Leg Exercises
Standing Hip Extension
Muscles Worked
Gluteus Maximus
Machine Set-Up
•
Standing - Facing Power Rod® unit
•
Squat Pulley Frame
•
Leg extension and seat assembly removed
•
Han
dgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Keep your knees slightly bent and your support foot
on the Standing Platform.
•
Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
•
Do not bend from your waist or lower back.
•
Keep working leg straight or only slightly bent.
Owner’s Manual
28