Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 63)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Calf Raise – Ankle Plantarﬂexion (Knee Stabilized)

Muscles worked:

Lower leg or calf (gastrocnemius,

soleus).

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s$ONOTLOSECONTACTBETWEEN

the balls of feet and the frame

as you push.

s$ONOTCHANGEHIPORKNEE

position, ONLY ankle motion should

be allowed.

START

FINISH

s3TANDWITHTOESONPLATFORMAND

heels hanging over edge.

s5SEHANDGRIPSINBOTHHANDSAS

resistance and a balance stabi-

lizer.

s,IFTCHESTTIGHTENABSANDMAIN-

tain a slight arch in

lower back.

s3LOWLYPRESSBALLSOFFEETINTOPLAT-

form and lift heels up.

s3LOWLYRETURNTOSTARTPOSITION

Leg Exercises

Single Leg Calf Raise—Ankle Plantarﬂexion (knee stabilized)

START ACTION

START

s3TANDONONEFOOTWITHYOURTOES

balls of feet on the Standing

Platform, heels hanging over the

edge.

s5SETHE(AND'RIPSINBOTHHANDS

as resistance and as a balance

stabilizer.

s+EEPTHEUNUSEDLEGOUTOF

the way, do not use it to build

momentum.

s3LOWLYPRESSTHEBALLOFYOURFOOT

into the Standing Platform and lift

your heel upward.

s4HENMAINTAININGTENSIONSLOWLY

return to the start position.

FINISH

Muscles worked:

Gastrocnemius; Soleus

Position:

Standing—facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Platform—Standard Pulley

Leg Extension:

Removed

Success Tips

s $ONOTLOSECONTACTWITHTHEBALLSOF

your foot and the Standing Platform

during motion.

s +EEPYOURCHESTLIFTEDSPINEALIGNEDABS

tight and a slight arch in your lower back.

s $ONOTLIFTYOURHIPSOREXCESSIVELYARCH

your back.

s $ONOTCHANGEHIPORKNEE

position—ONLY ankle motion should be

used.

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Bowflex Bowflex Xtreme 2 SE User Manual Page 63

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