Bowflex Revolution Owners Manual - Page 83

Muscles worked: Gastrocnemius; Soleus Bench Position: Removed Accessory: Sliding seat; Foot Harness; Leg Press Plate Adjustable Arm Position: 8 Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. • Keep your abs tight throughout movement. • Keep legs straight or only very slightly bent. • Use only a small range of motion. Muscles worked: Tibia Dorsi Bench Position: Removed Accessory: Sliding seat; Foot Harness Adjustable Arm Position: 9 Success Tips • Move only at the ankle. • Move your toe as far forward as possible, but don't let the handle slip off. 81 Leg Exercises Calf Raise START FINISH START • Remove the bench and unlock the rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.) • Sit on the seat facing the engine. • Place the balls of your feet on the Leg Press Plate. • Push back and straighten your legs, but do not lock your knees. FINISH • Slowly press the balls of your feet into the frame and pull your heels towards your knees • Slowly return to the Start position without relaxing. Dorsi Flexion START FINISH START • Sit on the bench facing toward the engine. • Attach the Foot Harness on your right foot, bend your knee, place your heel on the bench, and sit upright so that there is tension on the cable. • Your left foot should be flat on the platform, hands on your waist. FINISH • Slowly pull the top of your foot toward you. • Slowly return to the Start position. • Repeat with the left ankle.