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Leg Exercises
Calf Raise – Ankle Plantarflexion (Knee Stabilized)
Muscles worked:
Lower leg or calf (gastrocnemius,
soleus).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose contact between
the balls of feet and the frame
as you push.
• Do not change hip or knee
position, ONLY ankle motion
should be allowed.
START
FINISH
• Stand with toes on platform
and heels hanging over edge.
• Use hand grips in both hands
as resistance and a balance
stabilizer.
• Lift chest, tighten abs and
maintain a slight arch in
lower back.
• Slowly press balls of feet into
platform and lift heels up.
• Slowly return to start position.
Bowflex Xceed
™
Owner’s Manual
53
Costco_BFX_Xceed_OM_FINAL_print.indd 55 8/16/2006 3:41:39 PM