Fitness Quest Quest Ab Lounge XL System manual Bonus Exercises, Torso And Hip Flexor Stretch

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6. Torso And Hip Flexor Stretch

This exercise will stretch all of the abdominal muscles as well as the muscles of the front of the hip. Begin in the same posi- tion described in the Extended Arm Jackknife. Then, straighten the legs as described in the Extended Leg Jackknife. Slowly lean back with the torso and legs parallel to the floor. For more stretch, carefully extend further until the back is slightly arched. Relax and hold the stretch at a comfortable range of motion for

10 to 30 seconds, breathing deeply. Do not exceed a stretchFIG. 17 that is comfortable for your body. See FIG. 17.

BONUS EXERCISES

When you can perform 10 repetitions of each Basic Exercise you are ready to progress to the Bonus Exercises.

These exercises require more advanced body positions to be maintained throughout the movement.

FIG. 18

FIG. 19

7. Advanced Jackknife

This exercise will target the rectus abdominis and hip flexors, and the spinal extensor muscles of the lower back. Begin in the same position described in the Extended Arm Jackknife, then straighten the legs as described in the Extended Leg Jackknife. Slowly lean back with the torso and press down slightly with the legs, until the body is in a fully extended position with the torso and legs parallel to the floor. Exhale and pike from the hips until the body is in a “V” position. Pause at the end of the movement, inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. Keep the back straight and do not bend the arms or legs as you pike up. See FIG. 18 & 19.

8. Lateral Jackknife

This exercise will isolate the rectus abdominis and obliques, as well as the quadratus lumborum muscles of the lower back. Roll into a sidelying position on the unit. Bend the elbow of your lower arm and rest your head on that arm. Reach overhead with your top arm and lightly hold the Focus Strap™. Bend the knees slightly and rest the feet on the foot rest. Exhale and bend your torso to the side. Pause at the end of the movement, inhale and slowly return to the starting position. Laterally flex from the waist, rather than pulling with your arms. Perform five-second repetitions as described in the Basic Jackknife. After completing the repetitions on one side, carefully turn over, lie on your other side and repeat the same number of repetitions. See FIG. 20 & 21.

FIG. 20

FIG. 21

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Contents Owner’s Manual Table of Contents Important Safety Information Start out slowly and progress sensiblyJump Start Diet DinnerSpecifications and Parts Equipment Warning & Caution LabelsOrdering Missing or Defective Parts IntroductionAssembly Instructions Attaching the Locking Arm MechanismThey are tight before using your unit Check all bolts and nuts to be sureFolding the Ab Lounge XL Unit Folding InstructionsParts List and Exploded View Parts Name QTYWorkout Phases Exercise GuidelinesWarm-Up Muscle Toning WorkoutWhen to Exercise Measuring Your Heart RateTarget Heart Rate ClothingQuadriceps Stretch Calf and Achilles StretchOverhead/Triceps Stretch Warm UP & Cool Down StretchesBack Stretch Standing Hamstrings StretchButtocks, Hips and Abdominal Stretch Inner Thigh StretchAB Lounge XL System AB Lounge XL WorkoutDeveloping Your Ab Lounge XL Workout How Often, How Long, How HardCare directions Storage directions Adjusting the Ab Lounge XL Equipment for Your Body Getting On Your Ab Lounge XL Equipment To Get Out Of Your Ab Lounge XL Equipment Getting Started on Your AB Lounge XL EquipmentOblique Jackknife AB Lounge XL ExercisesBasic Jackknife Extended Leg Jackknife Jackknife With Leg LiftExtended Arm Jackknife Bonus Exercises Torso And Hip Flexor StretchAdvanced Jackknife Lateral JackknifeCardiovascular Conditioning Training AerobicallyAB Lounge XL Workout Tracking Sheets How Often, How Long, and How Hard Benefits of Aerobic TrainingWarming Up And Cooling Down Progressive Cardiovascular Training Program Smart ProgressionTop Aerobic Exercise Cardio Workout Tracking Sheets Using Healthy Eating Choices Table of Contents Jump Start DietIntroduction Jump Start DietBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality
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