Bowflex Ultimate 2 Owners Manual - Page 58

56 Muscles worked: Tibia Dorsi Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips • Move only at the ankle. • Move your toe as far forward as possible, but don't let the handle slip off. Muscles worked: Quadriceps Bench Position: Removed Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Keep your spine in good posture. • Straighten but do not lock your knees. • Keep your quads tightened throughout the entire motion. • Do not use momentum, MOVE SLOWLY. • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. Leg Exercises Dorsi Flexion START FINISH START • Sit on the bench facing toward the Power Rod® units. • Attach the Foot Harness on your right foot, bend your knee, place your heel on the bench, and sit upright such that there is tension on the cable. • Your left foot should be flat on the platform, hands on your waist. ACTION • Slowly pull the top of your foot towards you. • Slowly return to the starting position. • Repeat with the left ankle. Leg Press START FINISH START • Remove the bench, unlock the rowing seat, and sit facing the Power Rod® units with the leg press belt attached, your feet on the upright pulley frame. • The belt should be placed around the pelvis, not the spine. • Straighten your legs, but do not lock your knees. • Rest your hands in a comfortable position. ACTION • Bend your knees and hips slowly allowing yourself to slide toward the Power Rod® units. • Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back. • Slowly return to the starting position.