Bowflex Xtreme 2 SE User Manual download pdf (Page 28)

Back Exercises

Standing Low Back Extension—(with hip extension)

START ACTION

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.

• 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.

FINISH

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.

Good Morning

START ACTION

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)

• 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.

FINISH

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.

XTREME®2

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