Ankle Eversion; Deadlifl - Bowflex ULTIMATE Owner's Manual

ANKLE EVERSION
Muscles worked: This exeivise strengthens
and develops the nmscles on the outside of
yore lower legs (peroneals). These muscles are
essential fur standing balance and lateral
agility of tire ankle.
Pulley position: Narrow.
Starting position:
• Sit on the hench with one side of your body
facing toward the Power Rods.
• Attach tire handle around tire ball of the foot
farthest fi'om tire pulley,
• Straighten tire attached leg and sit up
snaight.
• Allow tire foot to rotate inward toward tire
Power Rods.
Motion:
• Keeping your leg stationary, slowly rotate
your foot outward, away from tire Power
Rods.
• Slowly return to the starting position
without relaxing.
Leg Exercises
Key points:
• The only movement that occurs is at the
ankle, kee I) the rest of your hody/leg
motionless.
• You should feel tension in the outside of
yore calf thmt_ghout the entire motion.
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DEADLIFT
Muscles worked: This exeivise is very similar
to the squat and is also considered a total hody
exercise. It involves the glutes, adductors,
hamstrings and quads which are primary
movers and the spinal erectors and tlapezius,
which are key to stahilization.
Pulley position: Low pulley
Starting position:
• Remove tire hack support and straddle tire rail.
• Use the bar harness to adjust strap length
allowing tension at the appropriate depth.
This will require experimentation. Increase
depth slowly according to your ability, knee
conditions, etc. Most orthopedists
recommend that healthy knees not go any
lower than a 90 degree angle (between the
thigh and calf) when using extla resistance.
Many people go lower for their goals, but
this d_amatieally increases the risk to tire
knee cartilage and increases tire probability
of degenerative/arthritic changes. To go
lower than the harness allows, connect the
cahle snap hook directly to the D-ring of the
bar.
• Position your feet in line with the
cable/pulley,
• Place your Det shoulder width or wider and
point your toes outward slightly. Direct the
thighs to the same outward angle as the feet.
Motion:
• Using control, slowly squat down by sticking
the hips out as the knees start to bend. Keep
the chest up and back flat as tire hips
continue to move backward.
• Lower to approximately 90 degrees at tire
knees (unless otherwise determined).
• Grasp the bar with an overhand grip and
slowly stand erect maintaining the alignment
as indicated.
• Kee I) the pressme through tire middle of tire
inches/feet, not through tire toes or heels.
• Slowly lower to the predetermined range,
maintaining tension flora the cahle.
Key points:
• Kee I) knees pointed tire same direction as tire
toes.
• Kee I) the head/neck in line with tire trtmk.
• Pay close attention to all alignment and
stahilization issues on every part of each and
every repetition!
• Never attempt to exercise with more
resistance than you are physically able to
handle.
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