Hoist Fitness ROC-IT - Manual (Page 15)

S TANDING QUADRICEPS
S TRETC H:
1. While standing, support the body
for balance by holding onto one of the
machines or support.
2. Bend one knee drawing that heel
towards the buttocks and grasp the raised
foot with one hand
3. Slightly bend the supporting leg,
exhale, gently lean backwards and slowly
pull the heel towards your buttocks without
over-compressing the bent knee
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side




S TANDING UPPER BAC K
S TRETC H:
1. Stand facing a machine or support,
with feet together and arms overhead.
Slowly exhale, contract the abdominals
and bend forward at the hips to place
the outstretched arms on the machine or
support as a support with thumbs facing
each other
2. While maintaining a relaxed, extended
position in the arms and legs, exhale
and push downward on the machine or
support to arch the back upwards
,'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side



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