Fit4Home F4H-EB-KPR4890W, User Manual

14

WARM UP AND COOL DOWN ROUTINE

QUADRICEP STRETCH

With one hand against a wall for balance, reach 

behind you and pull your right foot up.Bring 

your heel as close to your buttocks as possible. 

Hold for 15 counts and repeat with left foot.

INNER THIGH STRETCH

Sit with the soles of your feet together and 

your knees pointing outward. Pull your feet as 

close to your groin as possible. Gently push 

your knees toward the floor. Hold for 15 counts.

TOE TOUCHES

Slowly bend forward from your waist, letting 

your back and shoulders relax as you stretch 

toward your toes.Reach as far as you can and 

hold for 15 counts.

HAMSTRING STRETCHES

Extend your right leg. Rest the sole of your 

left foot against your right inner thigh. Stretch 

toward your toe as far as possible. Hold for 15 

counts.Relax and then repeat with left leg.

CALF/ACHILLES STRETCH

Lean against a wall with your left leg in front of 

the right and your arms forward.Keep your right 

leg straight and the left foot on the floor; then 

bend the left leg and lean forward by moving 

your hips toward the wall.Hold, then repeat on 

the other side for 15 counts.