Bowflex PR3000 Owners Manual - Page 27

Exercises Abdominal Exercises Trunk Rotation Muscles Worked Rectus Abdominus, Obliques, Serratus Anterior Machine Set-Up • Standing - Facing right or left • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, shoulders pinched, abs tight and a slight arch in your lower back. • Use only low weight Rods. • Keep all motion in your torso. • Move only as far as your muscles let you. Do not use momentum to increase your range of motion. Failure to perform this exercise correctly could result in injury. Use only low weight Power Rods. Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • Seated - Facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. • Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. 27 Owner's Manual