Fitness Quest 5K 6100 manual Warm UP & Cool Down Stretches

STEP 1 – Front Foot Tube Assembly

a)Remove (2) Carriage Bolts, (2) Washers and

(2) Acorn Nuts from the Front Foot Tube.

b)Position Front Foot Tube (with rollers) in front of Main Fame and align bolt holes, see Figure 1.

c)Attach Front Foot Tube with (2) Carriage Bolts, (2) Washers and (2) Acorn Nuts that were removed in Step 1a. Tighten bolts with Multi Hex Tool provided.

M8 acorn nuts

M8 washers

M8 x 65mm

carriage bolts

main

frame

front foot

tube

roller

WARM UP & COOL DOWN STRETCHES

Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion. 10 to12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close

Figure 1 - Install Front Foot Tube

together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.)

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

STEP 2 – Rear Foot Tube Assembly

a)Remove (2) Carriage Bolts, (2) Washers and

(2) Acorn Nuts from Support Tube.

b)Position Rear Foot Tube (with End Caps) behind Main Fame and align bolt holes, see Figure 2.

c)Attach Rear Foot Tube with (2) Carriage Bolts, (2) Washers and (2) Acorn Nuts that were removed in Step 2a. Hand tighten.

main

frame

	support
	tube
	M8
	acorn
	nut
	M8
	washer
M8 acorn
nut
M8 washer	rear foot
	tube
end cap	M8 x 55mm
	carriage bolts

Figure 2 - Install Rear Foot Tube

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

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