Calf Press (BowFlex Seated Bar)

Ankle Plantarflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities.
Pulley position: Low pulleys.

Starting position:
• Remove the bench and unlock the rowing seat.
• Sit on the seat facing the Power Rods® with the squat bar on your knees.
• Place the balls of your feet on the edge of the floor pedestal or use a phonebook or other thick book to add to the range of motion.
• You may rest your hands around on the side of the bar, but refrain from using them to cheat. It's better to keep them at the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.
Motion:
• Slowly press the balls of your feet into the frame and pull your heels toward your knees
• Slowly return to the starting position without relaxing.
Key points:
• Do not lose contact between the balls of your feet and the frame as you push.
• Do not change your hip or knee position, ONLY ankle motion should be allowed.

Crunch (BowFlex Upright Resisted)

Spinal Flexion
Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).
Pulley position: Lat tower.

Starting position:
• Remove the bench from the Bowflex.
• Straddling the bench bar, reach up and grab the grips, kneel down onto the platform.
• Your lower back can start out flat or in a normal arch, knees and hips are bent and your knees are stay on the platform.
Motion:
• Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck.
• Slowly reverse the motion returning to the starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t exaggerate it.
• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum is critical.
• This exercise will NOT spot-reduce fat!

Fly (BowFlex Crossover Upright)

Shoulder extension/adduction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.

Pulley position: Lat tower.
Starting position:
• Remove the bench, stand on the platform facing away from the Power Rods®. Position yourself so that you can either lay back against the Power Rods® tower or forward slightly. Keep the knees slightly bent and feet flat on the floor.
• Extend the arms overhead and grasp the handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.
• Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.
Key points:
• Keep your chest lifted, even as your arms near your legs.