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Strength Training Collection 13 12 IntensiFlex Max User Manual Lifepro
HOW TO USE THE INTENSIFLEX MAX
The IntensiFlex Max is designed to help you develop lower body strength
and improve your Bulgarian squat form.
GETTING SET UP
1. Stand about two feet in front of the IntensiFlex Max with your feet
hip-width apart.
2. Lift one leg and place your instep over the padded roller. Adjust your
distance away from the machine if needed.
3. Bend your knees until your back knee touches the ground.
4. Face your hips and shoulders straight ahead and pull your upper body
back until your chest and the thigh of your bent leg form a straight line.
5. Pull your front leg back so that your knee is bent at a 90-degree angle
and your knee is behind your toes. Adjust the height of the padded
roller if needed.
HOW TO DO A BULGARIAN SQUAT
1. Stand in position in front of the IntensiFlex Max. Place your back foot
on the padded roller and place your back knee on the ground.
2. Face your hips and shoulders straight ahead and pull your upper body
back until your chest and the thigh of your bent leg form a straight line.
3. Pull your front leg back so that your knee is bent at a 90-degree angle
and your knee is behind your toes.
4. Place your arms straight down by your sides and lean forward slightly.
a. The majority of your weight should be on your front foot, with your
back foot primarily providing balance and stability.
5. Engage your core and exhale as you push straight up through your front
foot.
6. Inhale as you slowly lower your body straight down.
a. Keep your core engaged, your hips and shoulders facing straight
ahead, and your upper body and back thigh in a straight line.
b. Do not let your front knee go past your toes.
c. You do not have to touch your back knee to the ground.
7. Repeat for the desired number of repetitions and switch legs.
INCREASING THE DIFFICULTY
• We recommend starting with two sets of 5–10 repetitions, each leg.
When you can easily complete that, increase to three sets of 10–15
repetitions, each leg.
• If you want to increase the difficulty even more, you can add resistance
by holding a pair of light dumbbells in your hands.
ADDING DUMBBELLS
• Place the dumbbells on either side of your front foot, centered
front-to-back with your foot.
• Do not lift more than you can handle while still maintaining proper form.
BULGARIAN SQUAT TIPS
• How far away your front leg is from your torso determines which
muscles are targeted most. If your front foot is further away, more
emphasis is placed on your hamstrings and glutes. If your front foot is
closer, emphasis is placed on your quads.
• If you find that you keep losing your balance, move your front foot a
little bit closer to you. It is more difficult to balance the further away
your front leg is.
• If you find that you are rising onto your toes, move your front foot
further away from you. Your foot should stay flat on the ground through
the entire range of movement.
• Bulgarian squats are designed to work the muscles in your front leg. The
muscles in your rear leg should not be doing any of the work or holding
much of your weight; your rear leg simply helps keep you balanced.
• Do not position your rear foot directly behind your front foot. Make sure
your feet are about hip-width apart.
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