Bowflex Xtreme 2 SE Owners Manual - Page 63

Leg Exercises Calf Raise - Ankle Plantarflexion (Knee Stabilized) Muscles worked: Lower leg or calf (gastrocnemius, soleus). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose contact between the balls of feet and the frame as you push. • Do not change hip or knee position, ONLY ankle motion should be allowed. START FINISH START • Stand with toes on platform and heels hanging over edge. • Use hand grips in both hands as resistance and a balance stabilizer. • Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • Slowly press balls of feet into platform and lift heels up. • Slowly return to start position. Single Leg Calf Raise-Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius; Soleus Position: Standing-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Platform-Standard Pulley Leg Extension: Removed Success Tips • Do not lose contact with the balls of your foot and the Standing Platform during motion. • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not lift your hips or excessively arch your back. • Do not change hip or knee position-ONLY ankle motion should be used. START FINISH START • Stand on one foot, with your toes/ balls of feet on the Standing Platform, heels hanging over the edge. • Use the Hand Grips in both hands as resistance and as a balance stabilizer. • Keep the unused leg out of the way, do not use it to build momentum. ACTION • Slowly press the ball of your foot into the Standing Platform and lift your heel upward. • Then, maintaining tension, slowly return to the start position. Bowflex Xtreme® 2 SE Owner's Manual 61