Table of Contents
Advertisement
Leg Exercises
Dead
Lift
iVluscies
worked:
Buttocks area (ghlteus maximus).
Position:
Standing - facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
tleforeYou
Begin:
Remove Seat and i,eg Extension
Key Points:
* Make sure to keep back fiat-
do not arch.
* Lift with legs, not your back or aIIllS.
* Keep knees bent and head up.
START
!_
77:
START
* Facing away from machine, grip
squat bar using one hand with
an underhand
grip and the other
hand with an overhand
grip.
* Keep legs bent at 90 °. Bend over
30-45 ° flom hips (not waist).
* Keep spine in good posture,
chest lifted, abs fight. Maintain
a slight arch in lower back.
ACTION
* Push up with legs.
* Slowly move up undl you are in
the standing position.
* Slowly return to start position.
Stiff
Leg Dead
Lift
iVluscies
worked:
Buttocks area (gluteus maximus)
and hamstrings.
Position:
Standing - facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
START
FINISH
t
tlel=ore You Begin:
Remove Seat and Leg Extension
Key Points:
* Make sure to keep your back fiat
- do not arch.
* Your motion is entirely at the hips
NOT the waist.
* Keep knees slightly
bent and
head
up.
* Use light weight.
START
* Sumd on platfbrm. (;rasp squat
bar with pahns facing down.
* Keep legs veW slightly bent.
* Bend 90 ° from hips (not waist).
* Keep spine in good posture,
chest lifted and abs fight. Main-
tain a slight arch in lower back.
ACTION
* Push hips fbrward.
* Slowly move trunk up until
you are in standing
position.
Glutes should be fight when
reaching standing
posi6on.
* Slowly return to start position.
gox_lex
Xtreme'
SE Ox_ner's Manual
51
Advertisement
Table of Contents
