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Bowflex Xtreme2 SE - after 2013 Manual

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START ACTION
START
FINISH
START ACTION
START
FINISH
Owner’s Manual
55
START
FINISH
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at hip,
NOT waist or lower back.
• Keep abs tight throughout entire
exercise.
• Maintain exactly the same bend in
the knee of moving leg throughout
entire exercise.
Standing Hip Extension – Knee Bent
• Secure hand grip around arch of
foot. Keep this leg bent at approxi-
mately 90º.
• Hold onto seat back pad to stabi-
lize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
• Tighten glutes. Extend hip by
moving entire leg backward.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
Standing Hip Extension – Knee Extended
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at hip, NOT
waist or lower back.
• Keep abs tight throughout entire exer-
cise.
• Keep leg in same position – slightly
away from body’s midline through entire
exercise.
• Secure hand grip around arch of
foot. Move leg very slightly away
from midline – enough
to move leg freely.
• Very slightly bend knee of support
leg.
• Hold onto seat back pad to stabi-
lize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
• Tighten glutes. Extend hip by
moving entire leg backward.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
START
FINISH
… 57 …


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