Powerline P2X manual Posterior of Thigh

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STRETCHING

POSTERIOR OF THIGH

Sitting Toe Touch

MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius

1.Sit with the upper body nearly vertical and legs straight.

2.Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.

(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.

3.Release toes and relax foot.

4.Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.

5.Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds.

GROIN

Butterﬂy

MUSCLE(S) AFFECTED: adductors and sartorius

1.Sitting with the upper body nearly vertical and legs straight, ﬂex both knees as the soles of the feet come together.

2.Pull feet toward body.

3.Place hands on feet and elbows on legs.

4.Pull torso slightly forward as elbows push legs down.

5.Hold for 10 to 15 seconds.

Stretching the hamstrings with emphasis on insertion of the hamstrings and calves.

Stretching the hamstrings with emphasis on the middle portion.

Stretching the hamstrings with emphasis on the upper portion.

Stretching the groin.

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Contents N E R ’ S M a N U a L Page Before You Begin Important Safety Instructions Safety Guidelines Preparations Assembly Instructions E P E P E P E P Attach Seat Pad AA to the Seat Pad Frame L as shown using E P E P E P E P E P One 71 jam nut One 63 spring lock washer E P High Pulley Cable E P High Pulley Cable E P Low Pulley Cable E P Low Pulley Cable 10B Back Pull Pulley Cable105 11B Function Training Arm Pulley Cable106 12B Function Training Arm Pulley Cable106 13B #DWSM-5 Page Guide Rods Weekly BEGINNER’S Guidelines PHRASES, TERMS, Tips & GuidelinesStarting Resistance Level Nutrition Sets Exercise PrescriptionAre YOU a BEGINNER? Training Tips for BEGINNER’SLack of Adequate Warm-Up and Inadequate Flexibility Common Training MistakesPersonal Program Which training method is right for you? Determine Your Training MethodChest Exercise TipsAnatomy Chart Fitness Goal Exercise LOG Exercise LOG Exercise LOG Stretching Upper Back Sides Posterior of Thigh Groin Posterior of Lower LEG Description Mainframe Parts ListLogo Base Hardware ListLEG Extension Bushing Pulley Cable Plate Exploded View Diagram Page Item no Place Stamp Here