BOTE Dock FX Classic Скачать руководство пользователя страница 15

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1. Lie on your back, legs straight

and together.

2. Keep your legs straight and lift

them all the way up to the sky

until your butt comes off the

Dock.

3. Slowly lower your legs back

down till they’re just above the

Dock. Hold for a moment.

4. Raise your legs back up and

repeat.

5. Do three sets of 10 reps.

LEG

RAISE

Содержание Dock FX Classic

Страница 1: ......

Страница 2: ...floating sunrise yoga sessions up your fitness game for added stability training on the water or lash a few together to create the ultimate party barge at the lake house or the sand bar the possible...

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Страница 4: ...aving device Always wear a USCG approved Type III PFD when using this product This product should never be towed Never use this product in the surf zone or high rushing water Do not swim under platfor...

Страница 5: ...te push pin down and turn clockwise to lock pin down DOCK FX HOW TO Remove from sling begin to unroll Deflate roll wrap Inflate and have a blast DOCK FX CARE STORAGE Always store you Dock FX in a cool...

Страница 6: ...ach exercise consists of 10 reps or one minute intervals Go through one set of each exercise to complete a circuit then repeat We recommend 3 rounds but feel free to shorten or extend as needed Now ge...

Страница 7: ...traight shoulders back gaze forward 2 Step forward with one leg into a wide stance about one leg s distance between feet while maintaining spine alignment 3 Lower your hips until both knees are bent a...

Страница 8: ...rt and go into regular squat 2 Engage your core and jump up explosively 3 When you land lower your body back into the squat position to complete one rep Land as quietly as possible which requires cont...

Страница 9: ...beneath your shoulders and arms straight 2 Pivot to one side raising that arm vertically above you as you twist 3 Pause and return to the starting position and then repeat on the other side 4 Do thre...

Страница 10: ...rting in plank position have your hands beneath your shoulders and arms straight 2 Lower yourself by bending at the elbows 3 Repeat lowering and raising at a steady pace 4 Do three sets of 10 reps PUS...

Страница 11: ...right knee forward under your chest with the toes just off the Dock Return to your basic plank Switch legs bringing the left knee forward 3 Keep switching legs and begin to pick up the pace until it...

Страница 12: ...d and resting on the Dock 2 Keep abs tight and lift hands and feet to meet over torso 3 Lower your arms and legs toward the Dock to complete one rep 4 If this variation is too difficult bend the knees...

Страница 13: ...6 inches off the Dock This is the starting position 2 Lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2 3 inches from the Dock 3 Repeat alterna...

Страница 14: ...lat on your back with your legs fully extended toward the sky 2 Crunch toward the sky and reach your hands to your feet Lower your torso to the starting position 3 Do three sets of 10 reps RAISED LEG...

Страница 15: ...your legs straight and lift them all the way up to the sky until your butt comes off the Dock 3 Slowly lower your legs back down till they re just above the Dock Hold for a moment 4 Raise your legs ba...