Hoist Fitness ROC-IT - Manual (Page 18)

COOL DOWN S TRETC HING
Repeat the same stretches and repetitions, but include the following stretches to the end of the sequence:
SEATED QUADRATUS
S TRETC H:
*'Lbmhgma^Ühhkpbma[hmae^`llik^Z]
as wide as possible, toes pointing towards
the ceiling and back as neutral (upright)
as possible
2. Raise one arm overhead while the
opposite arm is placed across the lap
3. Gently exhale and slowly lean to the
opposite side of the raised arm reaching
towards the outstretched leg
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side




SEATED ADDUCTOR (INNER
THIGH) S TRETC H:
*'Lbmhgma^Ühhkpbma[^gmdg^^l%g^nmkZe
(upright) torso and heels touching each
other
2. Grasp both ankles and pull the heels as
close to the groin as possible
3. Place the elbows on the inside of each
thigh, gently exhale and slowly push
]hpgpbmama^^e[hplmhpZk]lma^Ühhk
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a




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