Bowflex Xtreme 2 Owners Manual - Page 55

XTREME®2 Dead Lift Muscles worked: Gluteus Maximus Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Keep your abs tight throughout movement. • Keep your knees bent and your head up. START START • Grasp the Squat Bar with one hand in an overhand grip and the other in an underhand grip. • Bend legs approximately 90˚. • Bend over, approximately 30-45˚ from your hips (not your waist) Leg Exercises FINISH ACTION • Initiate the movement by pushing up with your legs. • Slowly move upward until you are in the standing position. • Slowly return to the start position without relaxing tension in your legs. Stiff Leg Dead Lift Muscles worked: Gluteus Maximus Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame-Standard Pulley Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • 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. • Keep your knees bent and your head up. 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) FINISH ACTION • Initiate the movement by pushing your hips forward. • Slowly move your trunk until you are in the standing position. Glutes should be tightened when reaching upright position • Slowly return to the start position without relaxing tension in your legs.