Owner`s manual

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50
Bowflex Xtreme
®
SE Owner’s Manual
Leg Kickback – Hip and Knee Extension
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not allow waist, lower back or
supportive hip to move.
• Keep abs tight throughout entire
exercise.
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• Secure cuff around arch of foot.
Keep this leg bent at approxi-
mately 90º.
• Hold onto seat back pad to stabi-
lize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
• Extend entire leg backward,
straightening knee.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
Hip Flexion – Knee Flexion
Muscles worked:
Muscles on front of hips (iliopsoas,
rectus femoris).
Position:
Standing to the left or right of machine
facing away
Accessory:
Hand Grip on ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at hip,
NOT waist or lower back.
• Keep chest lifted and trunk muscles
tight throughout entire exercise.
• Allow lower leg to hang in the direction
of cable at all times.
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• Use Center Cross Bar as a
stabilizer.
• Secure a hand grip around one of
ankles.
• Straighten, but do not lock, knee of
support leg.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
• Lift knee up and in
toward torso.
• Allowing knee to bend as you
move, bring knee up as far as you
can, without allowing ANY move-
ment to occur at waist or lower
back.
• Slowly return to start position
without resting leg muscles.
Leg Exercises