Bowflex Xtreme 2 Owners Manual - Page 51

XTREME®2 Calf Raise-Ankle Plantarflexion (knee stabilized) Leg Exercises Muscles worked: Gastrocnemius; Soleus Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Platform-Standard Pulley Leg Extension: Removed Success Tips • Keep your knees slightly bent and toes/ balls of feet on Standing Platform. • Do not lose contact between the balls of your feet and the Standing Platform. • Keep your chest lifted, spine aligned, abs tight and 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 with your toes on the Standing Platform, heels hanging over the edge. • Use the Hand Grips in both hands as resistance and as a balance stabilizer. ACTION • Slowly press the balls of your feet into the Standing Platform and lift your heels upward. • Then, maintaining tension, slowly return to the start position. Single Leg Calf Raise-Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius; Soleus Position: Standing-facing Power Rod® unit 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.