Bowflex Blaze Owners Manual - Page 46

Lying Leg Extension Leg Exercises Muscles worked: Quadriceps Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back. • Keep your upper thigh motionless throughout this exercise. START FINISH Start • Sit on the Bench, facing the Power Rod® unit. • Secure the Ankle Cuff around the ball of one foot. • Lie back on the Bench with your head supported. • Bend the active leg approximately 90o. • Clasp your hands around the active thigh behind the knee, and brace the inactive leg on the Bench or the floor. Action • Slowly straighten your leg, moving only your knee and lower leg. Do not lock your knee. • Slowly return to the Start position without relaxing your quadriceps. Ankle Eversion Muscles Worked: Peroneals Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Movement should occur only at your ankle-keep the rest of your body motionless. • Keep your 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. START FINISH Start • Sit on the Bench, with one side toward the Power Rod® unit. • Attach an Ankle Cuff around the ball of your outside foot (farthest from the Pulley). • Straighten your cuffed leg, and sit up straight. • Allow your foot to rotate toward the Power Rod® unit, keeping tension in the cables. Action • Slowly rotate your foot outward away from Power Rod® unit. • While maintaining tension, slowly return to the Start position. 46