Bowflex RevolutionXP - Dead Lift

66
Leg Exercises
Hip Flexion — (with Knee Flexion)
START FINISH
START
• Stand on Platform.
• Secure Foot Harness on the foot
furthest from the engine.
• Bend forward 30-40° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• Initiate the movement by lifting
your knee up and in, toward your
torso.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to the Start position
without relaxing your leg
muscles.
FINISH
Muscles worked:
Iliopsoas; Rectus Femoris
Position:
Standing—facing outward.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Attach the Foot Harness to the Cables
farthest from the active ankle.
• Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
• Do not bend from waist or lower back.
• Allow active leg to hang in the direction
of the cable throughout movement.
Dead Lift
START FINISH
START
• Grasp the Lat 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).
• 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.
FINISH
Muscles worked:
Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep your knees slightly bent and feet
on 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.