Leg Exercises
Dorsi Flexion
START
ACTION
START
s 3ITONTHEBENCHFACING
toward the Power Rod
®
units.
s !TTACHTHE&OOT(ARNESSON
your right foot, bend your
knee, place your heel on
the bench, and sit upright
such that there is tension
on the cable.
s 9OURLEFTFOOTSHOULDBEFLAT
on the platform, hands on
your waist.
s 3LOWLYPULLTHETOPOFYOUR
foot towards you.
s 3LOWLYRETURNTOTHESTARTING
position.
s 2EPEATWITHTHELEFTANKLE
FINISH
Muscles worked:
Tibia Dorsi
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
s -OVEONLYATTHEANKLE
s -OVEYOURTOEASFARFORWARDAS
POSSIBLEBUTDONTLETTHEHANDLE
slip off.
Leg Press
START
ACTION
START
s 2EMOVETHEBENCHUNLOCK
the rowing seat, and sit
facing the Power Rod
®
units with the leg press belt
attached, your feet on the
upright pulley frame.
s 4HEBELTSHOULDBEPLACED
around the pelvis, not the
spine.
s 3TRAIGHTENYOURLEGSBUTDO
not lock your knees.
s 2ESTYOURHANDSINA
comfortable position.
s "ENDYOURKNEESANDHIPS
slowly allowing yourself
to slide toward the Power
Rod
®
units.
s ,IMITYOURSLIDETOA
position that allows you to
still maintain good spinal
posture, with your chest
lifted, abs tight and a slight
arch in your lower back.
s 3LOWLYRETURNTOTHESTARTING
position.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
s +EEPYOURSPINEINGOODPOSTURE
s 3TRAIGHTENBUTDONOTLOCKYOUR
knees.
s +EEPYOURQUADSTIGHTENED
throughout the entire motion.
s $ONOTUSEMOMENTUM
-/6%3,/7,9
s ,IFTYOURCHESTTIGHTENYOURABS
and maintain a very slight arch in
your lower back.
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