Ironman Fitness 235r - Manual (Page 17)

17
Warm Up Exercises
Standing Quadriceps Stretch
Steady yourself with one hand.
With the other, grab outside leg
at ankle, keeping body straight
from knee to hip. Gently pull
foot up and towards the but-
tocks until you feel a stretch
along the front of the thigh.
Thigh should be pulled straight
back and not drift to outside.
Hold 20-30 seconds. For varia-
tion, grab opposite ankle (i.e.,
grab right ankle with left hand).
Do two to three repetitions per
leg.
Achilles Stretch
Face the wall with your left
foot ahead of your right, toes
straight ahead. Bend both
knees, press your hips forward,
and lean into the wall. Keep
both heels down and both
knees in line with your feet.
Hold for 20 seconds; repeat
three to five times with each
leg.
Calf Stretch
Face a solid structure such as
a wall with your left foot ahead
of your right, toes straight
ahead. Bend your left knee,
press your hips forward, and
lean into the wall. Keep both
heels down, your right leg
straight, and you left knee
over your ankle. Hold for 20
seconds; repeat three to five
times with each leg.
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.