Hoist Fitness ROC-IT - Manual (Page 16)

S TANDING C ALF
S TRETC H:
1. Lean forward against a wall or
machine with one leg bent forward and
the opposite leg extended behind
2. With both feet facing, gently exhale
Zg]ik^llma^k^Zka^^eÜZmbgmhma^
ÜhhkZlma^[h]rp^b`amlab_ml_hkpZk]%
increasing the stretch in the rear leg.
,'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side



KNEELING HIP FLEXOR
S TRETC H:
1. Stand with feet spread 2 feet apart,
toes pointing forward, then slowly lower
ma^[h]rmhma^Ühhk%[kbg`bg`ma^k^Zk
dg^^mhmhn\ama^Ühhk'FZbgmZbgZ2)ˆ
knee bend in the front knee. If kneeling
is uncomfortable, this stretch can be
performed standing
2. Once kneeling, roll the back foot under
so that the rear toes point away from your
body
3. Place hands upon the hips or front thigh
and gently exhale as body weight shifts
forward, maintaining an upright or slight
backwards lean in the torso
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side




I N T R O D U C T O R Y P H A S E
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