Bowflex ULTIMATE 2 - Seated Hip Adduction; Seated Hip Abduction

52
Leg Exercises
Ankle Eversion
START ACTION
START
• SitontheBench,withone
side to the Power Rod
®
units.
• AttachaFootHarnesson
the foot. Snap on the top
ring to the cable.
• Straightentheattachedleg
and sit up straight.
• Allowthefoottorotate
toward the Power Rod
®
units, keeping tension in
the cables.
• Slowlyrotateyourfoot
outward, away from
Power Rod
®
units.
• Then,maintainingtension,
slowly return to the Start
position.
FINISH
Muscles worked:
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar Pulleys
Success Tips
• Movementshouldoccuronlyat
the ankle—keep the rest of your
body motionless.
• Keepabstightanddonotliftyour
hips or excessively arch your
back.
• Youshouldfeeltensioninthe
outside of your calf throughout
the entire motion
Ankle Inversion
START ACTION
START
• SitontheBench,withone
side to the Power Rod
®
units.
• AttachaFootHarnesson
the foot closest to pulley.
• Straightentheattachedleg
and sit up straight.
• Allowthefoottorotate
toward the Power Rod
®
units, keeping tension in
the cables.
• Slowlyrotateyourfoot
outward, away from Power
Rod
®
units.
• Then,maintainingtension,
slowly return to the Start
position.
FINISH
Muscles worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar Pulleys
Success Tips
• Movementshouldoccuronlyat
the ankle—keep the rest of your
body motionless.
• Keepabstightanddonotliftyour
hips or excessively arch your
back.
• Youshouldfeeltensioninthe
inside of your calf throughout the
entire motion