12
13
25% Cyan
0% Magenta
60% Yellow
0% Black
45% Cyan
0% Magenta
100%Yellow
0% Black
75% Cyan
0% Magenta
100%Yellow
0% Black
35% Black
HALF LOGO WIDTH
(A)
Product logo
(A)
(A)
(A)
CMYK ONLY
0cy 0m 0y 70k
70cy 10m 5y 0k
0cy 0m 0y 10k
70cy 10m 5y 0k
Pantone Cool Grey 10
Pantone Cool Grey 1
Pantone 312c
Pantone 312c
For vinyl or convert to cmyk for on black
Sit on the floor and bend your legs so that the
soles of your feet are together. Place your hands
on your ankles. Lean forward from the waist and
press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your
inner thighs.
INNER THIGH STRETCH
Stand approximately one arm’s 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
the exercise for the opposite leg.
CALF AND ACHILLES STRETCH
WARMING UP
AND
COOLING DOWN
–
IMPORTANT
Lay flat on your back with your hips relaxed against
the floor. Bend one leg at the knee. Keeping
both shoulders flat on the floor, gently grasp the
bent knee with your hands and pull it over your
body and towards the ground. You should feel a
stretch in your hips, abdominal and lower back.
Hold for 20 to 30 seconds and release. Repeat the
exercise for the opposite side.
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
Stand with your legs hip width apart. Extend
one leg out in front of you and keep that
foot flat against the ground. With your hands
resting lightly on your thighs, bend your back
leg and lean forward slightly from your hips
until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint
rather than bending at your waist. Hold for
20 to 30 seconds. Repeat the exercise for the
opposite leg.
STANDING HAMSTRINGS STRETCH
WARMING UP
AND
COOLING DOWN
–
IMPORTANT
