Exxentric LegFlexx User manual

LegFlexx Manual

vv
Exxentric
LegFlexx Manual
Version 1.0.0 | 2022-04-20
Exxentric AB
Karlsbodavägen 39
168 67 Bromma
Sweden
t: [phone]
e: [email protected]

4LegFlexx Manual v1.0.0 Warning
During use
Personal injuries may occur if the relevant precautions are not observed.
• Work out at a submaximal** intensity until you are familiar with the equipment.
• Keep away from moving and/or rotating parts.
• Keep hands on side handles during exercise.
• Never adjust the drive belt when the flywheel spins.
• Never stop a spinning flywheel with your bare hand or bare foot as it may cause friction burns.
• Do not let the moving arm (swing beam) hit the LegFlexx, absorb the eccentric load before it hits the foam
bumper.
• If you feel dizzy or experience pain, stop exercising immediately.
• Never get up from the LegFlexx while the flywheels are moving. Make sure the flywheels have come to a
complete stop before you end the exercise and step off.
• Exercising at maximum intensity may cause temporary staggering and uncontrolled body movements due to
fatigue. Exercise caution to prevent falling.
• Exxentric takes no responsibility for any injuries that may occur while using this product.
For Your Safety
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.
• Always place the LegFlexx upright on level ground or on a floor surface.
• When performing assisted overload exercises the machine should be fixed to the ground.
• Flywheels may get slippery when wet. When lifting flywheels, use a secure two-handed grip.
• The machine and accessories are intended for strength training only. Do not use it in any other way.
• The LegFlexx can deliver a supramaximal* workload. Do not exercise at an intensity above your physical
capacity.
• The device is not suitable for children or animals.
WARNING
*) Supramaximal means higher than maximal. This means higher loads than your muscles can produce
themselves in a shortening (concentric) action.
**) Submaximal means below maximal. In this case, we would recommend below 75% of maximum intensity.

5LegFlexx Manual v1.0.0 Contents
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 describes the Exxentric Leg Flexion Machine, or
LegFlexx, which is a Flywheel Training Device. It will also guide
you through its use and how to maintain the device.
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
LegFlexx Maintenance 20
kMeter 22
Support 23
Apps 24
Warranty 25

6LegFlexx Manual v1.0.0 Specifications
SPECIFICATIONS
LegFlexx
Minimum dimensions (bounding box)
Width 80 cm (31.5”)
Depth 95 cm (37.4”)
Height 115 cm (45.3”)
Space required during use
Width 100 cm (39.4”)
Depth 145 cm (57.1”)
Height 115 cm (45.3”)
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 103 kg (227 lbs)
Maximum weight allowed on LegFlexx 350 kg (772 lbs)
Included with the LegFlexx: Tool bag, printed manual, and a built-in kMeter II.
Inertia factor means the highest possible inertia divided by the lowest possible inertia. With the advanced
flywheel knob it is possible to reach an inertia factor of x84 and an inertia range of 0.005 to 0.420 kgm2.
*)

7LegFlexx Manual v1.0.0 Introduction
INTRODUCTION
7
5
64
2
3
8
1
1
8
2
5
3
4
6
7
LegFlexx - Right Overview
LegFlexx - Left Overview
1. Hand protection
2. Swing beam
3. Drive belt length adjuster
4. Pull pin knob
5. Belt stop
6. Flanges
7. Drive belt
8. Swing beam pulley
1. Seat
2. Backrest
3. Seat belt
4. Support handle
5. Pull-tag to adjust backrest
6. Flywheel protection
7. Plugs - remove to attach to floor
8. Shaft cover

8LegFlexx Manual v1.0.0 Introduction
7
5
4 1
8
2
3
6
6
4
5
2
1
3
LegFlexx - Front Overview
LegFlexx - Back Overview
1. Adjustable thigh pads
2. Pull pin knob
3. Stop screws to adjust bushings
4. QR code
5. Adjustable calf pads
6. Wheels
7. Flywheel stop disc
8. Flywheel knob
1. Mobile holder
2. Cylindrical housing
3. Rubber bumpers
4. Warning label
5. kMeter II - found under shaft cover
6. Moving handles

9LegFlexx Manual v1.0.0 Introduction
What is the LegFlexx?
How Does it Work?
The Flywheel
The LegFlexx is designed for seated leg curl training.
It is a flywheel exercise device that uses the moment of inertia to
provide a high and variable resistance in both the concentric and
eccentric* movements of the user.
The LegFlexx has a drive belt wound around the end of a
shaft located under the seat. Different combinations of
flywheels are mounted onto the other end of the shaft.
After taking position and making personal adjustments to the
LegFlexx, the user curls to accelerate the flywheel, and then resists
to decelerate the flywheel as the belt winds in the other direction.
There are five differently sized flywheels, with inertia 0.005,
0.010, 0.025, 0.050, and 0.070 kgm2.
Up to four flywheels of varying sizes can be mounted onto the
LegFlexx, giving it a range of inertia between 0.005 and 0.280 kgm2.
Do not mount more than the maximum capacity of flywheels.
To mount or change the flywheel, release the flywheel knob by pulling
the pull pin knob. Then remove the flywheel knob and change the
flywheel(s). Secure them by reinserting the flywheel knob until it
“clicks”.
Tip! If the black pull pin knob is hard to pull out you can push
the flywheel knob in whilst pulling the pull pin knob out.
Flywheel Knob
Pull Pin Knob
Flywheel Protection We recommend having the Flywheel Protection attached
to the LegFlexx, in order to protect the user from injury.
Flywheel Protection
*) Concentric muscle action is when the muscle is being shortened
during action. An eccentric muscle action is when the muscle is
being elongated during action.

10LegFlexx Manual v1.0.0 Features
FEATURES
Principle of the LegFlexx
Resistance
Eccentric Loading
The LegFlexx is a part of Exxentric’s Line of Flywheel
Training Equipment. The muscles exercised are mainly the
hamstrings.
The principle is that you, through muscular force, accelerate and
decelerate a flywheel (or flywheels). Exercises with high intensity
and forces stimulate the muscles to increase in size and the
nervous system to increase activation of the muscles. These
effects combined increase strength over time.
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*.
The potentially higher exertion on the LegFlexx may lead to a
need for longer resting periods between sessions to fully recover.
The LegFlexx provides for increased eccentric workloads.
The skeletal muscles can produce more 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 flexion,
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. Check out the Exxentric Online Academy for
more information on eccentric overload.
https://academy.exxentric.com
*) Hypertrophy refers to an increase in muscle size achieved
through exercise.

11LegFlexx Manual v1.0.0 Features
Mobility The LegFlexx is mobile in comparison to traditional weight
stack leg curl 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 103 kg (227 lbs), with wheels in the front and
handles in the back, it is easy to move the LegFlexx around on floor
surfaces. When moving the LegFlexx, always put the backrest in its
frontmost position. Either grab both handles at the back on your
own, or get help from a friend, using one handle each.

12LegFlexx Manual v1.0.0 Usage
USAGE
When using the LegFlexx, make sure to absorb all of the
energy in the upwards phase and come to a complete
stop before the swing beam hits the foam bumper, since
this could cause damage to the device over time.
Be sure to adjust the settings correctly to suit your body before
starting a training set.
Backrest Adjustment
Important
Adjust the position of the backrest by pulling the red pull
tag and moving the backrest forwards or backwards with
the other hand.
Make sure your 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.
Why not visit the Exxentric Online Academy for the free getting started
course, including demos, video tutorials, the kMeter intro course, and more.
https://academy.exxentric.com

13LegFlexx Manual v1.0.0 Usage
Calf Pad and Thigh Pad
Adjustment Release the pull pin knobs and raise or lower the pads. The thigh pad should be raised high before sitting down. Calf
pad adjustment is easier before sitting down.
Keep the pins pulled out when adjusting and release to let them
click-in and lock in the new position.
The calf pad should sit comfortably between your lower calf and
top of ankle. The thigh pad should be pressed down comfortably
against your thighs as far as possible.

14LegFlexx Manual v1.0.0 Usage
Sliding the length adjuster upwards (higher number) results in a
larger Range of Motion (ROM) for the flexion in the knee.
A second way to adjust the drive belt is to pull it further
through (less ROM) or out of the belt stop (more ROM).
Pull the loose end of the drive belt to feed more belt through,
resulting in less range of motion. To get more range of motion, hold
the pin down from locking while feeding the belt out again.
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 upwards or
downwards.
Warning: Only make drive belt adjustments when
the machine is at rest, never during use!

15LegFlexx Manual v1.0.0 Usage
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, lock it behind the backrest.
Seat Belt The LegFlexx is equipped with a seat belt. Adjust the seat
belt by pulling the strap in either direction.

16LegFlexx Manual v1.0.0 Usage
Decelerate the flywheel on the way up as your knees extend and
stop at the top. After two to three repetitions you should have
reached your desired training intensity. Perform your training set,
usually 6-12 repetitions at the 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 It is strongly recommended to bolt the LegFlexx 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 LegFlexx.
Starting a Training Set Make sure the drive belt is wound around the shaft and
start curling your legs 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.
Gather enough belt so that the calf pad starts lifting, then curl
your legs to accelerate the flywheel. If you need the calf pad to go
further down or stop earlier in the movement, see “Drive Belt Length
Adjustment and ROM Restrictions” on page 14.

17LegFlexx Manual v1.0.0 Usage
Selecting Inertia
Assisted Overload
Training
Inertia will dictate the speed and hence the type of
resistance training you are doing.
Lower inertia will lead to movements with higher speed, less
force and higher power. For max strength; slow and controlled
movements with a 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
For assisted overload training a partner is helping pressing
down the swing beam.
Let the partner help add more force by pressing down the swing
beam in the concentric (flexion) phase of the movement, then
have them let go in the eccentric (extension) phase.
Other overload techniques can be used alone. For example, using
both legs on the way down and only one leg on the way up.

18LegFlexx Manual v1.0.0 Flywheel Workout Zones
FLYWHEEL WORKOUT ZONES
Warm-up
Technique
Higher Inertia
Power
Strength
Low intensity and low to medium inertia
Medium inertia and low intensity
More eccentric overload
Max intensity at low inertia
Medium to high intensity at medium to high inertia
For all Exxentric devices, 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 there is less risk of injury or technical error. When the
technique is correct, increase the intensity and/or lower the inertia
for higher speed and more power.
For more information and advice visit the Exxentric Online Academy.
https://academy.exxentric.com
FLYWHEEL WORKOUT ZONES
LOW MID HIGH
SPEED
LOW MID HIGH
POWER
WARM-UP
WARM-UP
OVERLOAD
STRENGTH
TECHNIQUE
OVERLOAD
STRENGTH
INERTIA
0
.
0
2
5
k
g
m
²
0
.
0
2
5
k
g
m
²
M
M
0
.
0
5
0
k
g
m
²
0
.
0
5
0
k
g
m
²
L
L
0
.
0
7
0
k
g
m
²
0
.
0
7
0
k
g
m
²
X
L
X
L

19LegFlexx Manual v1.0.0 Tool Kit Overview
TOOL KIT OVERVIEW
Lock pin
T30 torx key
T20 torx key
Circlip opener
T40 torx key
2 mm hex key
5 mm hex key
3 mm hex key
For locking the drive belt to the shaft (one spare)
Used for the 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
The tools listed below are all included in the tool bag
and are used in the assembly of the LegFlexx. For first
time assembly, please refer to the separate assembly
instructions that came with your device.
Used for the flanges/shaft position screws, and to remove
the lock pin

20LegFlexx Manual v1.0.0 LegFlexx Maintenance
LEGFLEXX MAINTENANCE
Adjustment of Bushings
Drive Belt Cautions
Trimming a 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 thigh pad, calf pad, backrest, and drive belt
adjusters. Tighten as much as you need to make them run
smoothly without too much sideways movement.
The drive belt and its attachment to the shaft is the most
sensitive part of the LegFlexx. 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 to the drive belt occurs close to the shaft it is
possible to cut off the damaged end and reattach the belt.
Optional - Remove shaft cover, use T30 torx 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.
2. Cut off the damaged end. Harden the edge with a lighter.
3. If you removed the belt from the shaft, insert it back through
the side of the shaft with the smaller groove.
4. Fold the end of the belt around the lock pin and pull the belt
and pin back into the wider groove in the shaft.
5. The belt locks into the groove when you pull it tight.
6. If the shaft cover was removed, put it back in place.