Groin, Straddle Spread Eagle | Body Solid FID 46 instruction

STRETCHING WARM-UP/COOL-DOWN

GROIN

Straddle (Spread Eagle)

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

1.Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible.

2.With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg. Hold for 10 seconds.

3.Release toes and relax foot.

4.Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds.

5.Point toes away from body and continue to pull chest toward right leg. Hold for 10 seconds.

6.Repeat process with the left leg.

7.Repeat process by grasping right toes with right hand and left toes with left hand. Move the torso forward and toward the ground.

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

Stretching the hamstrings and groin with emphasis on the middle portion

Stretching the hamstrings and groin with emphasis on the upper portion

Stretching the groin, low back and hamstrings

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Body Solid FID 46 manual Groin, Straddle Spread Eagle

Contents

By Body-Solid Personal Safety During Assembly P o r t a n t S a f e t y I n s t r u c t i o n s Professional installers are recommended S e m b l y I n s t r u c t i o n s E P Inch E P Two 36 flat washer 10mm one 32 nylon lock nut 10mm E P Four 38 flat washer 8mm E P E P E P R n i n g , S a f e t y & M a i n t e n a n c e F e t y G u i d e l i n e s Guidelines A R T I N G R E S I S T a N C E L E V E L Nutrition Prescription Sets For BEGINNER’S E Y O U a B E G I N N E R ? S TA K E S Lack of Adequate Warm-Up and Inadequate Flexibility Personal Program If your personal goals Involve losing a Training Method Which training method is right for you? Exercise TIP S A R T Front View SHORT-TERM Goals LONG-TERM GoalsDate Accomplished Goal = Weight used = Sets= Repetitions per set Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Upper Back Lower BackCross Arm in Front of Chest Arms Straight Up Above Head Pillar Hips Semi-Leg StraddleForward Lunge Fencer Supine Knee Flex Shoulder ChestPosterior of Upper ARM Neck Look Right and LeftFlexion and Extension Sides Anterior of Thigh and HIP FlexorSide Bend with Straight Arms Side Bend with Bent Arm Posterior of Thigh Kneeling Quadriceps StretchSitting Toe Touch Semistraddle Figure Four Groin Straddle Spread Eagle Posterior of Lower LEG ButterflyBent-Over Toe Raise Step Stretch Build the Ultimate Fitness Center T E S T E S D 4 6 F l a t / I n c l i n e / D e c l i n e B e n c h D 4 6 H a r d w a r e c o n t i n u e d D 4 6 H a r d w a r e D 4 6 M a i n f r a m e P a r t s L i s t D 4 6 H a r d w a r e L i s tD 4 6 P a d s L i s t D 4 B e l s / D e c a l s L i s t P L O D E D V I E W A G R a M