Bowflex Xtreme 2 Owners Manual - Page 53

XTREME®2 Standing Hip Abduction Leg Exercises Muscles worked: Gluteus Medius Position: Stand-facing left or right Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • This exercise does not burn fat from hips but builds strength and stability. • Keep working leg straight or only very slightly bent and your hips level. • Use only a small range of motion. START FINISH START • Secure Hand Grips over the ankle furthest from the Power Rod® unit. Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the start of this exercise. • You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement. ACTION • Slowly move the attached leg outward, away from the Power Rod® unit, at a 30-45° angle, keeping your hips and spine motionless. • Slowly return to the start position without relaxing tension in your leg. • Keep your hips level during movement. Standing Hip Adduction Muscles worked: Gluteus Medius; Adductor Longus Position: Stand-facing left or right Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Attach the Hand Grip to the Cables farthest from the active ankle. • Do not cross the attached leg in front of the stabilized leg. • Keep abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level-do not raise hips during motion. • Use only a small range of motion. START FINISH START • Secure Hand Grip/Ankle Cuff over the ankle closest to the Power Rod® unit. Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the start of this exercise. • You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement ACTION • Slowly allow the attached leg to move inward, toward the support leg (30-45˚) as you face forward, keeping your hips and spine perfectly still. • Keeping the leg still, slowly move it back into the start position.