Dynamic Twist; Dynamic Bent Knee Heel Press; Dynamic Side Reach - Bowflex TreadClimber TC20 Owner's Manual

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Operations

Dynamic Twist

Stand with the feet shoulder-width apart. Bend the elbows;

hold the arms out to the sides. Twist the upper body to one

side and then the other side as far as comfortably possible.

Each repetition of the sequence should take 1 to 3 seconds.

Repeat as a continuous, controlled, ﬂ uid sequence 10 or 20

times

Stand with one foot forward and one foot back, hip-width

apart and feet facing forward. Bend both knees putting

weight on the back heel. Release the stretch by returning

to the start position. Each repetition of the sequence should

take 1 to 3 seconds. Repeat as a continuous, controlled,

ﬂ uid sequence 10 or 20 times. Repeat the stretch with the

other leg. Touch a wall or hold onto something for balance, if

necessary.

Stand with the feet apart, the knees slightly bent and the

arms at the sides of the body. Reach with one hand above

the head and lean over to the opposite side. Release the

stretch by returning to the start position. Then reach with the

other hand to the opposite side. Use the other arm to support

the body weight on the thigh, if necessary. Each repetition

of the sequence should take 1 to 3 seconds. Repeat as a

continuous, controlled, ﬂ uid sequence 10 or 20 times.

Source: Jay Blahnik's Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

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