Bowflex Conquest Owners Manual - Page 42

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 Leg Exercises Ankle Eversion START FINISH 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. ACTION • Slowly rotate your foot outward, away from Power Rod® unit. • Then, maintaining tension, slowly return to the Start position. 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 42 Ankle Inversion START FINISH 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. ACTION • Slowly rotate your foot outward, away from Power Rod® unit. • Then, maintaining tension, slowly return to the Start position.