ProForm Air cycle Owner's Manual page 13

INNERTHIGHSTRETCH
Sitwiththe solesof your feet
together and knees outward.
Pull your feet as close into the groin area as possible.
Hold for 15 counts, then relax. Repeat three times.
Stretches: Quadriceps, hip muscles.
TOE TOUCHES
Standing with your knees bent slightly, slowly bend
forward from the hips. Allow your shoulders to relax as
you stretch down toward your toes. Go as far as you can
and hold for 15 counts, then relax. Repeat three times.
Stretches: Hamstrings, back of knees, back.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind
you and grasp your foot. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax.
Repeat three times for both legs.
Stretches: Quadriceps, hip muscles.
CALF/ACHILLES STRETCH
With one leg in front of the other, and arms forward, lean
against a wall. Keep your back leg straight and back foot
flat on the floor. Bend your front leg and lean forward,
moving your hips toward the wall. Hold for 15 counts, then
repeat on the other side. To cause further stretching of the
achilles tendons, bend ba_k_leg'._s well.
Stretches: Calves, achilles tendons, and ankles.