Bowflex Ultimate 2 Owners Manual - Page 59

Muscles worked: Soleus Bench Position: Folded Accessory: Squat Bar Pulleys: Squat Platform Success Tips • Do not change your hip or knee position, ONLY ankle motion should be allowed. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. 57 Leg Exercises Standing Calf Press START FINISH START • Remove the bench assembly and stand under the squat attachment. • Straighten your legs, stand upright, and grab the handles with each hand. ACTION • Slowly press up on the balls of your feet as high as comfortable. • Slowly return to the starting position without relaxing. Muscles worked: Iliacus, Psoas Major, Rectus Femoris Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Standing Hip Flexion START FINISH Success Tips • Make sure all motion occurs at your hip, NOT your waist or lower back. • Keep your torso tight throughout the entire exercise. START • Remove the bench, stand on the platform on one side of the rail, facing away from the Power Rod® units. • Secure the cuff around your leg furthest from the rail just above your knee. • Straighten but do not lock your other leg. • Insure there is slight tension on the cable when your attached leg is down. ACTION • Initiate the movement by lifting your knee up toward your torso allowing your knee to bend without allowing any movement at your waist or lower back. • After lifting your knee as high as possible, slowly lower your knee to the starting position. • Repeat with your other leg on the other side of the machine.