Bowflex Xtreme 2 Owners Manual - Page 28

XTREME®2 Good Morning Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Use a light resistance for this movement. • Lift your head, keep your knees bent and feet on Standing Platform. START START • Grasp the Squat Bar with your palms facing downward. • Keep your legs bent slightly. • Bend over, approximately 90˚ from your hips (not your waist) Back Exercises FINISH ACTION • Initiate the movement by pushing your hips forward. • Slowly move your trunk until you are in the standing position. Back should be tightened when reaching upright position • Slowly return to the start position without relaxing tension in your legs. Standing Low Back Extension-(with hip extension) Muscles worked: Lower Trapezius; Erector Spinae; Gluteus Maximus Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. Pinch shoulder blades together. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Move from the hips only-do not bend from waist. START FINISH START • Open the webbing on the Hand Grips and slide them over your forearms, tightening near your elbows. • Bend your knees comfortably, arms crossed in front of chest. Pull the Hand Grips tightly into your chest. • Pinch shoulder blades together and lean forward from the hips, at least 45˚, letting the tension out of the Cables. ACTION • Keeping your chest lifted, move your entire torso upwards into a straight standing position by pivoting at the hips. • Slowly return to the start position without slouching or changing spinal alignment.