Taurus UltraForce TF-UF - Page 57

UltraForce
57
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
STANDING HIP
ABDUCTION
START: Stand facing side. Foot harness/
cuff on outside ankle, inside foot on
base. Grip handle at top of seat.
MOTION: Lift leg to side, toes facing front.
Pause at end of motion. Lower to
starting position.
TIPS: Keep leg straight while lifting. Lift leg
directly to side. Avoid angling leg front or
back, or lifting toes. Maintain upright
body position. Do not tip body as leg lifts.
Contract abdominals to stabilize back.
Perform on both sides.
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MUSCLE GROUPS EXERCISED: Hip abductors
LEVEL OF DIFFICULTY: Beginner
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Foot harness/
Ankle cuff
STANDING HIP
ADDUCTION
START: Stand facing side. Foot harness/
cuff on inside ankle, outside foot on
base. Grip handle at top of seat.
MOTION: Pull inside leg across supporting
leg, toes facing front. Pause at end of
motion. Return to starting position.
TIPS: Pull working leg in front of
supporting leg. Maintain upright body
position. Do not tip body as leg pulls
across. Contract abdominals to stabilize
back. Perform on both sides.
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MUSCLE GROUPS EXERCISED: Hip adductors
LEVEL OF DIFFICULTY: Beginner
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Foot harness/
Ankle cuff
LYING HIP
EXTENSION
START: Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on
ankles. Grip base of frame. Lift one
leg perpendicular to floor.
MOTION: Lower leg straight down to floor.
Pause at end of motion. Slowly raise to
starting position.
TIPS: Keep leg straight while lifting and
lowering. Do not allow leg to open to the
side. Keep knee in line with shoulder
throughout exercise. Do not excessively
arch back off floor. Contract abdominals
to stabilize ba
ck. Perform on both sides.
18
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