Taurus UltraForce TF-UF - Page 56

UltraForce
56
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
STANDING LEG PRESS
START: Stand facing frame. Foot harness/
cuff on one ankle, other foot on base.
Grip handle at top of seat with both
hands. Bend hip and knee of
working leg.
MOTION: Extend hip and knee. Press leg
straight back behind body. Pause
at end of motion. Flex hip and knee
back to starting position.
TIPS: Keep arms straight to stabilize torso.
Maintain forward lean with straight back.
Contract abdominals to stabilize back.
Perform on both sides.
13
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,
quadriceps
LEVEL OF DIFFICULTY: Beginner
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Foot harness/
Ankle cuff
STANDING HIP
FLEXION
START: Stand facing away. Foot harness/
cuff on one ankle, other foot on base.
Place hands on hips.
MOTION: Flex hip and raise leg until thigh is
parallel to floor. Pause at top of motion.
Lower to starting position.
TIPS: Maintain upright body position.
Do not lean forward or back as leg lifts.
Contract abdominals to stabilize back.
Perform on both sides.
14
MUSCLE GROUPS EXERCISED: Hip flexors
LEVEL OF DIFFICULTY: Advanced
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Foot harness/
Ankle cuff
STANDING HIP
EXTENSION
START: Stand facing frame. Foot harness/
cuff on one ankle, other foot on base.
Grip handle at top of seat. Bend knee
90 degrees in front of body.
MOTION: Extend hip. Pull thigh in line with
or slightly behind standing leg. Pause
at end of motion. Return to starting
position.
TIPS: Keep knee bent while extending hip.
Maintain forward lean with straight back.
Keep arms straight to stabilize torso.
Contract abdominals to stabilize back.
Perform on both si
des.
15
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings
LEVEL OF DIFFICULTY: Beginner
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Foot harness/
Ankle cuff
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Exercises Legs