UltraForce
58
UltraForce
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
46
LYING HIP
ABDUCTION/
ADDUCTION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift legs 6 inches
off floor.
MOTION:
Open both legs to the side.
Pause at end of motion. Close legs
back to starting position.
TIPS:
Keep both legs straight and lifted
off floor while opening and closing.
Do not excessively arch back off floor.
Contract abdominals to stabilize back.
Modify by lowering one leg to floor and
performing on o
ne side.
19
MUSCLE GROUPS EXERCISED:
Hip adductors, hip flexors,
abdominals
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
LYING SINGLE LEG
ABDUCTION/
ADDUCTION
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Lift legs 6 inches
off floor.
MOTION:
Open one leg to the side. Pause
at end of motion. Close leg back to
starting position.
TIPS:
Keep non-moving leg straight and
lifted off floor while opening and closing
other leg. Do not excessively arch back
off floor. Contract abdominals to stabilize
back. Modify by lowering non-moving leg
to floo
r. P erform on both sides.
20
MUSCLE GROUPS EXERCISED:
Hip adductors, hip flexors,
abdominals
LEVEL OF DIFFICULTY:
Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
LYING DOUBLE
LEG PRESS
START:
Lie on back facing away, shoulders
on base. Foot harnesses/cuffs on ankles.
Grip base of frame. Bend hips and
knees.
MOTION:
Extend hips and knees until legs
are straight. Pause at end of motion.
Return to starting position.
TIPS:
Keep knees in line with shoulders
throughout exercise. Do not excessively
arch back off floor as legs extend.
Contract abdominals to stabilize back.
21
MUSCLE GROUPS EXERCISED:
Gluteals, quadriceps,
hamstrings, abdominals
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Foot harness/
Ankle cuff
Exercises Legs
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