Bowflex PR3000 Owners Manual - Page 30

Standing Leg Kickback - Hip and Knee Extension, Standing Calf Raise

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Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Piriformus, 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. • Allow your active leg to hang in the direction of the cable throughout the movement. Standing Calf Raise Muscles Worked Gastrocnemius, Soleus 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 toes/ balls of feet on the Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • All motion is from ankle. • Pivot entire body upward from balls of feet. 30 Owner's Manual

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Exercises
Standing Leg Kickback - Hip and Knee Extension
Muscles Worked
Piriformus, 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.
•
Allow your active leg to hang in the direction of the
cable throughout the movement.
Leg Exercises
Standing Calf Raise
Muscles Worked
Gastrocnemius, Soleus
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 toes/ balls of
feet on the Standing Platform.
•
Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
•
All motion is from ankle.
•
Pivot entire body upward from balls of feet.
Owner’s Manual
30