Bowflex Xtreme 2 Owners Manual - Page 54

XTREME®2 Leg Kickback-Hip and Knee Extension Muscles worked: Piriformus; Gluteus Maximus Position: Standing-facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and support foot on Standing Platform. • Keep your spine straight and your hips level-do not raise your hips during motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. START START • Secure a Hand Grip to the arch of one foot. Keep this leg bent approximately 90˚. • Stand far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise. • Do not lock your supporting knee. • Hold onto the Seat Back Pad or Center Cross Bar for added stability. Leg Exercises FINISH ACTION • Slowly push the attached leg outward, away from the Power Rod® unit, straightening the knee, but keeping your hips and spine perfectly still. • Slowly move it back into the start position. Muscles worked: Iliopsoas; Rectus Femoris Position: Standing-facing right or left 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. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. • Allow active leg to hang in the direction of the cable throughout movement. Hip Flexion-Knee Flexion START START • Secure a Hand Grip around the ankle furthest from the Power Rod® unit. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. FINISH ACTION • Initiate the movement by lifting your knee up and in, toward your torso. • Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. • Slowly return to the start position without relaxing your leg muscles.