Hoist Fitness ROC-IT - Manual (Page 28)

I N T E R M E D I A T E P H A S E
S TANDING QUADRICEPS
S TRETC H:
1. While standing, support the body
for balance by holding onto one of the
machines (if necessary)
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
5. Hold the stretch for 15 – 20 seconds,
k^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side





TRIANGLE S TRETC HES:
1. Stand with feet three feet apart and
turn the right leg 90 º outwards. Extend
the arms out to the sides keeping the
palms facing upwards
2. While keeping both legs extended,
gently exhale and slowly bend
sideways at the hips reaching down
to touch the extended right arm to
the right foot while the left arm points
towards the ceiling
3. Hold this end position 15 – 20
seconds, slowly returning to the starting
position. Perform two repetitions and
repeat the movement to the opposite
side



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