12
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)
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
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.
STANDING HAMSTRINGS 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.
WARMING UP
AND
COOLING DOWN
– IMPORTANT
FITERA BIKE IM - Final 0917.indd 12
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