Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 58)

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56

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Leg Exercises

Leg Extension

Muscles worked:

All muscles on front of upper thigh

(quadriceps muscle group).

Position:

Seated – facing outward

Accessory:

Leg Extension

Pulleys:

Squat Pulley Frame

Before You Begin:

Adjust seat height

Key Points:

s5SESLOWCONTROLLEDMOTION$ONOThKICKv

into extension.

s$ONOTLETKNEESROTATEOUTDURINGEXERCISE

Keep kneecaps pointing up and forward.

START

FINISH

s3ITONSEATFACINGAWAYFROM

machine with knees near

pivot point and lower roller pads

on shins.

s!DJUSTTHIGHSTOHIPWIDTHPOINTING

knee caps to front.

s'RASPSIDESOFSEAT

s3ITUPSTRAIGHTWITHCHESTLIFTED

abs tight and a slight arch in

lower back.

s4IGHTENQUADSANDSTRAIGHTEN

legs by moving feet forward, then

upward until legs are completely

straight and kneecaps are

pointing up toward the ceiling.

s3LOWLYRETURNTOSTARTPOSITION

keeping tension in quads during

movement.

Squat

Muscles worked:

All muscles of legs and buttocks (gluteus

maximus).

Position:

Standing – facing outward

Accessory:

Squat Bar – with squat straps

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s-AKESUREYOUDONOTBENDWAISTOR

lower back.

s+EEPABSTIGHTTHROUGHOUTENTIREEXER-

cise.

s+EEPKNEESPOINTEDSTRAIGHTOUTINFRONT

of you.

s.EVERSTEPOFFPLATFORMWHILEUNDER

resistance.

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FINISH

s3TANDONPLATFORMFEETSHOULDER

width apart.

s3QUATDOWNANDPLACESQUATBAR

across shoulders. Adjust strap on

bar to make sure you have resis-

tance at start of movement.

s+EEPSPINEINGOODPOSTUREWITH

chest lifted, abs tight and maintain

a very slight arch in lower back.

s3LOWLYRISETOSTANDINGPOSITION

Keep knees slightly bent.

s3LOWLYRETURNTOSTARTPOSITION$O

not allow knees to exceed

AANGLE

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