Exxentric LegExx User manual

LegExx Manual
Version 0.1, August 2020

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Please read and understand the user manual and warning labels prior to use.
Inspect the machine including the drive belt before use. Damaged or worn parts and warning
labels must be replaced. See user manual for how to change and cut the drive belt. Do not
modify the machine or repair it with non OEM parts.
Never get up from the LegExx while the flywheels are moving. Make sure the flywheels come to
a complete stop before you end the exercise, disconnect, or step off.
The LegExx can deliver a supramaximal* workload. Do not exercise at an intensity you cannot
manage.
Work out at a submaximal** intensity until you are familiar with the equipment.
Do not let the moving arm hit the LegExx, absorb the eccentric load before it hits the foam
bumper.
Make sure the snap shackle for the Overload Handle is properly closed and connected if you are
to use it for overload training.
If you feel dizzy or experience pain, stop exercising immediately.
Exxentric takes no responsibility for any injuries that may occur.
Keep away from moving and/or rotating parts.
This machine and accessories are intended for strength training only. Do not use it in any other
way.
Exercising at maximum intensity may cause temporary staggering and uncontrolled body
movements due to fatigue. Exercise caution to prevent falling.
Flywheels may get slippery when wet. When lifting flywheels, use a secure two-hand grip.
Never stop a spinning flywheel with your bare hand or bare foot as it may cause friction burns.
Never stop an exercise in top position.
If performing overload exercises, the machine should be fixed to ground.
Never stop a spinning flywheel with your bare hand as it may cause friction burns.
Always place the LegExx upright on a level ground or floor surface during use.
Always make sure children and pets cannot access the machine when in use.
*) Supramaximal means higher than maximal. This means higher loads than your muscle can
produce themselves in a shortening (concentric) action.
**) Submaximal means below maximal. In this case, we would recommend below 75% of max
intensity.
PERSONAL INJURIES MAY OCCUR IF THESE PRECAUTIONS ARE NOT OBSERVED

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Like any exercise program, it is important that users are capable
of performing exercises on this exercise equipment and have
verified this with their personal physician.
This manual covers a description of the Exxentric Leg Extension,
or LegExx, a Flywheel Single Exercise Device, a guide to its use,
and how to maintain it.
Always check exxentric.com/support for latest info and manuals.
CONTENTS
Caution!
Specifications 6
Introduction 7
Features 10
Usage 12
Flywheel Workout Zones 18
Tool Kit Overview 19
LegExx Maintenance 20
kMeter 22
Support 23
Warranty 24

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SPECIFICATIONS
LegExx
Minimum dimensions (bounding
box) - fully assembled
Width 80 cm (31.5”)
Depth 108 cm (42.5”)
Height 110 cm (43.3”)
Space required during use
Width 100 cm (39.4”)
Depth 139 cm (54.7”)
Height 110 cm (43.3”)
Materials
Frame Steel
Flywheel Steel
Color Space Grey
Features
kMeter II built-in Yes
Quick change flywheel Yes
No. of flywheels mounted 1 - 4
Inertia range kgm0.005 - 0.28
Inertia factor (min to max) x56
Flywheel options (kgm)
XS - 0.005 Yes
S - 0.010 Yes
M - 0.025 Yes
L - 0.050 Yes
XL - 0.070 Yes
Weight of machine 95 kg (210 lbs)
Maximum weight allowed on LegExx 350 kg (772 lbs)
Included with LegExx: Tool bag, printed manual, built-in kMeter II, and an XL Flywheel.

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INTRODUCTION
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LegExx - Right overview
LegExx - Left overview
1. Drive belt length adjuster
2. Pull pin knob
3. Belt stop
4. Drive belt
5. Flanges
6. Pulley component
7. Swing beam
8. Foam bumper
1. Seat
2. Backrest
3. Seat belt
4. Support handle
5. Moving handle
6. Pull-tag to adjust backrest
7. Shaft cover
8. Plugs - remove to attach to floor
Color of parts may have slight variations depending on batch.

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LegExx - Front overview
LegExx - Back overview
1. Snap shackle and pull pin tag - for
overlaod handle
2. Tibia height adjuster
3. Stop screws to adjust bushings
4. Pull pin knob
5. Tibia rolls
6. Flywheel knob
7. Flywheel stop disc
8. Wheels
1. Closed hooks for rehab use (x2)
2. Cylindrical housing
3. Degree markings
4. Mobile holder
5. Warning label
6. kMeter found under shaft cover
Color of parts may have slight variations depending on batch.

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What is the LegExx?
How does it work?
The Flywheel
The LegExx is a single device exercise machine for
seated leg extension training. It is a flywheel exercise
device and uses the moment of inertia to provide a
high and variable resistance in both the concentric
and eccentric* movements of the user.
*) concentric muscle action is when the muscle is being shortened,
while an eccentric muscle action is when the muscle is being
elongated during action. In some literature, concentric and
eccentric is called positive (shortening) and negative (lengthening)
phase.
The LegExx has an adjustable length drive belt wound
around the end of an encased shaft located under
the seat to the right (when sitting in the machine).
Different combinations of flywheels are mounted on
the other end of the shaft.
After taking position, and having made personal adjustments to
the drive belt length, back seat and the tibia rolls, the User kicks to
accelerate the flywheel and then resists to decelerate the flywheel,
as the belt winds in the other direction.
There are five different sized flywheels, with inertia
0.005, 0.010, 0.025, 0.050, and 0.070 kgm2.
They all fit the LegExx, and up to four flywheels of varying sizes
can be mounted at any one time. This will give a range of inertia
between 0.005 and 0.280 kgm2 for the machine.
DO NOT TRY TO MOUNT MORE THAN THE MAXIMUM CAPACITY OF
FLYWHEELS.
Experimentation will determine which configuration is required for
your level of training. Mounting or changing flywheels is done by
releasing the Flywheel knob by pulling the pull pin knob on its side,
removing the Flywheel knob, changing flywheel(s) and securing
them by pushing the Flywheel knob back on until it makes a clicking
noise.
Tip! If the black pull pin knob is hard to pull out you can push
the Flywheel knob in while pulling the black pull pin knob.

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FEATURES
Principle of the LegExx
Resistance
Eccentric loading
The LegExx is a ‘flywheel single-exercise device’. The
muscles exercised are mainly quadriceps femoris.
The principle is that you, through muscle force, accelerate and
decelerate a flywheel (or flywheels). Exercises with high intensity
and high forces stimulate muscles to increase in size and the
nervous system to increase activation of the muscles. These effects
combined increase strength over time if the exercise is repeated
regularly.
The resistance is variable and unlimited.
The flywheel has a specified inertia and there is no upper limit to
how much kinetic energy you can produce in the flywheel motion.
You can think of the flywheel as a weight that weighs more if you
put more effort into lifting it. Resistance is variable so if you pull less,
the flywheel will resist less.
Every repetition in a maximal set is maximal instead of only the
last one which is the case with traditional weights. This results in a
higher training efficiency, earlier onset of strength increase, and also
hypertrophy.
Note that the potentially higher exertion on the
LegExx may lead to a need for longer resting periods
between sessions to fully recover.
The LegExx provides for increased eccentric
workloads.
The skeletal muscles can produce higher force in the eccentric, or
negative phase. This is difficult to take advantage of with traditional
weights, which always weigh the same.
If you accelerate the flywheel during the concentric, or kicking,
phase and then decelerate in a shorter amount of time, you will
have to produce a higher eccentric force. This will be similar to
lifting weights that would normally be too heavy unless assisted
by a training partner(s) but executing the eccentric (lengthening)
phase by yourself. Check Training Guide for more information on
eccentric overload.

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Mobility The LegExx is mobile in comparison to traditional
weight stack leg extension machines.
By using flywheels as resistance, there is no need for heavy weight
stacks attached to the machine, making it inherently lighter than
the competition. At just 95 kg (209 lbs), with wheels in the front and
handles in the back, it is easy to move the LegExx around on floor
surfaces. When moving the LegExx, always put the backrest in its
frontmost position. Either grab both handles in the back on your
own, or take help from a friend, taking one handle each.

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USAGE
When using the LegExx, make sure to absorb all
the energy in the downward phase and come to a
complete stop before the Swing Beam hits the Foam
Bumper, since this could cause damage to the device
if repeated!
Be sure to adjust the settings correctly to suit your body before
starting a training set!
Backrest adjustment
Important
Tibia roll adjustment
Adjust the position of the backrest by releasing the
red pull tag and moving the backrest forwards or
backwards with the other hand.
Make sure knees are in line with the center of rotation of the Swing
Beam before starting to exercise. There are six different positions to
choose from. These are marked on the left support handle.
Adjust the height of the Tibia rolls by holding the black
leather handle while releasing the Pull Pin Knob. Lift
or lower the beam to reach the desired height of the
Tibia rolls. When lifting the beam, use your feet to get
an extra push upwards.

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Drive belt length
adjustment and ROM
restrictions
Adjust the active length of the Drive Belt by releasing
the Pull Pin Knob and sliding the length adjuster
forwards or backwards. Forwards (higher number)
results in a longer drive belt and therefore a bigger
Range of Motion (ROM).
The Tibia rolls should sit comfortably on the shins, preferably right
above the feet. There are five different heights to choose from.

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A second way to adjust the length of the drive belt
is to pull the drive belt longer out through the belt
stop. This could be useful in rehab when you want to
restrict the extension of the knee joint.
Loosen the drive belt a bit in the belt stop and feed more belt into
the top slot, while simultaneously pulling it out from the bottom slot.
There is no need to remove the drive belt here, so the magnetic part
of the belt can be kept on the other side during this procedure.
On the cylindrical housing there are degree markings
to help decide the flexion of the knee. When the knee
joint is flexed 90°, the marking on the Swing Beam
points at the 90° marking and when the knee is fully
extended, the marking points at the 0° marking.
To restrict the flexion of the knee joint, attach a suitable strap
between the two closed loops and tighten until you get the desired
ROM in flexion. Make sure the strap is strong enough for your
purposes and make sure to absorb all the energy in the downward
phase.
Exxentric does not take any responsibility for personal injuries or
damages that might arise from misuse.
When you are happy with the new length of drive belt, tighten any
slack of the belt by pulling at the magnetic end before reattaching
it to the beam.

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To lock the belt, put the flat part in the buckle. To release, lift the flap
of the buckle and pull out the flat part. If you do not intend to use
the seat belt, place it behind the backrest and lock it.
Seat belt
Starting a training set
The LegExx is equipped with a seat belt. Adjust the
seat belt by pulling the strap in either direction.
In normal use, the top position of the movement
should be just before all active joints are fully
extended. For experienced users, there can be some
slack in the top position to minimize strain on the belt.
Remember not to stop the movement in an extended position
when the flywheel is spinning as this will put strain on your joints if
hyperextended. For restricted ROM, see previous paragraph.

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When settings are done, make sure the drive belt is wound
around the shaft and start extending your knees to accelerate the
flywheel. If the drive belt is not wound around the shaft, use your
hand to rotate the flywheel and gather the drive belt around the
shaft, then extend your knees to accelerate the flywheel. When
you have reached the top position of the movement your knees
should be fully extended. Decelerate the flywheel on the way down
when flexing your knees and stop at the bottom. After two to three
repetitions you should have reached your desired training intensity.
Perform your training set, usually 6-12 repetitions at desired intensity.
Make sure you get an adequate amount of rest between sets. Use
the support handles on the sides for extra stability!
Mounting for assisted
overload training
Assisted overload
training
It is strongly recommended to bolt the LegExx to the
floor if it is to be used for assisted overload training.
Screws for mounting are not included, use the appropriate screws
for your floor specifications. Exxentric takes no responsibility for the
mounting of this product and recommends seeking assistance
from a professional.
To access the screw holes, unplug all four plastic inserts on the
bottom beams of the LegExx.
For assisted overload training, attach the Overload
Handle. Make sure the snap shackle on the Swing
Beam is properly closed before use.

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Selecting inertia Inertia will dictate the speed and hence the type of
resistance training you are doing.
Low inertia will be higher in speed, lower in force and higher power
vs higher inertia. For max strength; slow and controlled movements
with high force and low speed are warranted, and hence more
inertia is used.
The flywheel workout zones can be helpful, if you want to read more
about this, scan the QR code, or use the following URL.
https://bit.ly/2NENUNE
Assisted overload training is achieved by pulling the Overload
Handle handle simultaneously with accelerating the flywheel.
Absorb all energy put in the flywheel by using only your legs. Either
the user themselves pulls the Overload Handle, or an assisting
trainer or spotter does.

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FLYWHEEL WORKOUT ZONES
Warm-up
Technique
Higher inertia
Power
Strength
Low intensity and low-medium inertia
Medium inertia and low intensity
More eccentric overload
We want to stress that new exercises and users
should be taught using MEDIUM inertia and LOW
INTENSITY.
Since this will be slow, controlled, and submaximal forces, it is
easier to correct and less risk for injury or technical error. When
the technique is correct, increase intensity and/or lower inertia for
higher speed and more power.
Max intensity at low inertia
Medium to high intensity at medium to high inertia

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TOOL KIT OVERVIEW
Tool bag
Lock pin
4 mm hex key
2 mm hex key
5 mm hex key
3 mm hex key
Contains everything listed below.
For locking the drive belt to the shaft (one spare if the
other one is lost).
Used for shaft cover screws and the screw for the
black disc on the cylindrical housing.
Used for adjusting the bushing stop screws.
Used for the backrest screws.
Used for flanges/shaft position screws, and to remove
the lock pin.

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LEGEXX MAINTENANCE
Adjustment of
bushings
Drive belt cautions
Trimming worn belt
After a while in use, the stop screws in the bushings
might need to be tightened.
Use the 2 mm hex key from the tool kit and tighten the bushing stop
screws in the tibia height adjuster and the backrest adjuster. Tighten
as much as you need to make it run smoothly without too much
sideways movement.
The Drive Belt and its attachment to the shaft is the
most sensitive part of the LegExx. Be attentive to wear
and check regularly.
When the Belt shows signs of wear and tear, trim the end by cutting
off the damaged area or replace it with an original spare Drive Belt.
If damage of the drive belt occurs close to the shaft it
is possible to cut off the damaged end and reattach
the new end.
Optional - Remove shaft cover, use 4 mm hex key from the tool kit.
1. Unwind all of the belt from the shaft and use the 3 mm Hex key
to push out the Lock pin. Push into the ends of the groove.
2. Cut off the damaged Belt. Harden the edge with a lighter.
3. Put the edge of the drive belt through the side of the shaft with
the smaller groove (only if you removed it from the shaft slot).
4. Fold the belt around the lock pin and pull the belt and pin into
the wider groove in the shaft.
5. The Belt automatically locks into the groove when you pull it
firmly.
6. If the shaft cover was removed, put it back in place.