Body Solid ENDURANCE B4UB, User Manual

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POSTERIOR OF THIGH
Semistraddle (Figure Four)
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors
1. Sit with the upper body nearly vertical and legs straight.
2. Place sole of left foot on left side of right knee. The lateral side of left leg
should be resting on the floor.
3. Lean forward from the waist and grasp toes with right hand and slightly pull
toes toward the upper body as the chest is also pulled toward right leg; hold
for 10 seconds.
4. Release toes and relax foot.
5. Grasp ankle and continue to pull chest toward right leg; hold for 10 seconds.
6. Point toes away from body and continue to pull chest toward right leg; hold
for 10 seconds.
7. Repeat with the left leg.
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 pull-
ing 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
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 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
Warm Up/Cool Down Exercises
37