Bowflex Sport Owners Manual - Page 67

Leg Exercises Muscles Worked: Tibialis Anterior and Posterior 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 inside of your calf throughout the entire motion. Ankle Inversion START FINISH Start • Sit on the Bench with one side toward the Power Rod® unit. • Attach an Ankle Cuff around the ball of your inside foot (closest to 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. Standing Hip Extension-(knee flexed) Muscles worked: Gluteus Maximus Bench Position: Removed 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. • Do not bend from your waist or lower back. START FINISH Start • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around your outside ankle (farthest from the Rail). • Bend your outside leg approximately 90o. • Bend forward 30-40o from your hips (not your waist), and very slightly bend the knee of your supporting leg. Action • Initiate the movement by tightening your glutes, and slowly pivot your leg from your hip. Move your entire leg backward to a straight position. • Slowly move your leg as far as you can without allowing any movement at the waist or lower back. • Slowly return to the Start position. 67