34
9
F) 17mm Nut
Qauntity: 2
K) 25mm Teflon
Coated Washer
Quantity: 4
L) Wavy Washer
Quantity: 2
I) 15mm Screw
Quantity: 4
J) Arc Washer
Quantity: 3
H) 20mm Screw
Quantity: 2
G) 13mm Nut
Quantity: 3
E) 8mm Set Screw
Quantity: 4
B) 70mm Bolt
Quantity: 3
O) 17 mm Wrench
Quantity: 1
P) 15/13 mm Wrench
Quantity: 1
N) 4mm Allen
Quantity: 1
M) 5mm Allen/
Screw Driver
Quantity: 1
U) Lock Washer
Quantity: 3
D) 15mm Bolt
Quantity: 6
C) 12mm Bolt
Quantity: 3
R) White Teflon Washer
Quantity: 4
T) 40mm Bolt
Quantity: 2
S) Sleeve
Quantity: 2
Q) 8mm Bolt
Quantity: 8
HARDWARE
A) 20mm Bolt
Quantity: 2
STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a few gentle stretch-
ing exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise relat-
ed injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of
pain. Make sure not to bounce while doing these stretches.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other foot about 12"
behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat
and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching.
Alternate positions of your feet and repeat for a total of 8 repetitions.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against
the back of your thigh for a count of 15 seconds. Repeat with your right ankle and hand, and continue
alternating for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees.
Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not
bounce while stretching. Sit upright again. Repeat for a total of 8 repetitions.
Developing A Fitness Program
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