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A 16 Lattisimus Dip
Place the handles on the mat shoulder width apart. Keeping wrists
and forearms straight, gently push off the handles. It is important to
keep the hips straight and to push the shoulders downward. This
exercise promotes muscular arms, shoulders and abdomen. Try
doing the same exercise but this time keep your legs straight.
B 01 Hamstring Stretch
Position your body in a wide stance on the Vibration plate, buttocks
pushed backwards. Holding the handles, let your upper torso drop
as far forward as possible. This exercise will stretch the buttock and
hamstring muscle groups. Alternatively, stand up straight and let
your upper torso and arms drop forward.
B 02 Quadriceps Stretch
Place one shin on the Vibration plate - ensuring the foot remains off
the Plate! Keeping the upper body and back straight, tense your
stomach. By pushing your pelvis forward you'll be stretching your
quadriceps. Vary this exercise by pulling the rear leg forward.
B 03 Calf Stretch
Stand sideways on the Vibration plate, with one leg in front of the
other and toes facing forward. The front leg should be slightly bent,
the rear leg is straight. Push the heel of the rear leg down and you
should feel tension in your calves. To vary this exercise, keep your
back straight and push your pelvis forward.
B 04 Adductor Stretch
Stand sideways on the Vibration plate with your feet near the
support column. Place the outside foot on the floor close to the plate
so legs are apart. Bend the outside leg while keeping the other leg
straight. Keeping the upper body straight, lower your buttocks to the
floor. This exercise will stretch the insides of your thighs. Repeat on
the opposite side.
