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Bowflex Xtreme 2 SE - before 2013 Manual

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START ACTION
Bowflex Xtreme
®
2 SE Owner’s Manual
61
Calf Raise – Ankle Plantarflexion (Knee Stabilized)
Muscles worked:
Lower leg or calf (gastrocnemius,
soleus).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose contact between
the balls of feet and the frame
as you push.
• Do not change hip or knee
position, ONLY ankle motion should
be allowed.
START
FINISH
• Stand with toes on platform and
heels hanging over edge.
• Use hand grips in both hands as
resistance and a balance stabi-
lizer.
• Lift chest, tighten abs and main-
tain a slight arch in
lower back.
• Slowly press balls of feet into plat-
form and lift heels up.
• Slowly return to start position.
Leg Exercises
Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized)
START ACTION
START
• Stand on one foot, with your toes/
balls of feet on the Standing
Platform, heels hanging over the
edge.
• Use the Hand Grips in both hands
as resistance and as a balance
stabilizer.
• Keep the unused leg out of
the way, do not use it to build
momentum.
• Slowly press the ball of your foot
into the Standing Platform and lift
your heel upward.
• Then, maintaining tension, slowly
return to the start position.
FINISH
Muscles worked:
Gastrocnemius; Soleus
Position:
Standing—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Platform—Standard Pulley
Leg Extension:
Removed
Success Tips
• Do not lose contact with the balls of
your foot and the Standing Platform
during motion.
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Do not lift your hips or excessively arch
your back.
• Do not change hip or knee
position—ONLY ankle motion should be
used.
… 63 …


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Bowflex Xtreme 2 SE - before 2013 Installation Guide - English - 28 pages

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