Bowflex PR3000 Home Gym User Manual


 
Exercises
Standing Leg Kickback - Hip and Knee Extension
Muscles Worked
Piriformus, Gluteus Maximus
Machine Set-Up
Standing - Facing Power Rod® unit
Squat Pulley Frame
Leg extension and seat assembly removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Keep your knees slightly bent and your support foot
on the Standing Platform.
Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
Do not bend from your waist or lower back.
Allow your active leg to hang in the direction of the
cable throughout the movement.
Leg Exercises
Standing Calf Raise
Muscles Worked
Gastrocnemius, Soleus
Machine Set-Up
Standing - Facing Power Rod® unit
Squat Pulley Frame
Leg extension and seat assembly removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Keep your knees slightly bent and your toes/ balls of
feet on the Standing Platform.
Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
All motion is from ankle.
Pivot entire body upward from balls of feet.
Owner’s Manual
30