Workout Instructions - Stamina Aero Plates Arc Owner's Manual

WORKOUT INSTRUCTIONS: Warm-up
WORKOUT INSTRUCTIONS: SIde Stretch
Scapular mobilization
Lie on the floor with your upper back slightly extended
over the arc feeling a nice stretch in your chest. Bend
your legs. Raise both arms up toward the ceiling, palms
facing each other. Inhale and reach up lifting both
shoulder blades off the arc while pressing your rib cage
into the arc. Exhale and bring both arms back down to
your sides. Repeat 10 times.
Arm scissors
With both arms extended toward the ceiling, inhale and
lower the right arm down to your side while lifting the
left arm up over head. As your arm reaches upward, let
your shoulder blade slide down your back and your front
ribs stretch down toward your hips. Exhale and alternate
arms. Repeat 10 times.
Arm circles
Extend both arms toward the ceiling. Inhale, and leading
with your little finger, circle your arms up over your head,
out and around making a large circle around your body.
Exhale as you draw your arms across your body, inhale
and draw your arms up and around to repeat. Circle 5
times in each direction.
Wringing out the towel
Sit sideways in mermaid position with lower leg bent and
upper leg outstretched. Inhale and reach up and over the
arc with your arms long and your head resting on your
bottom arm. Exhale and reach your fingers away from
your hip making a long arc with the side of your body,
then inhale to gently expand your ribcage. Exhale as you
raise your arm and rotate your torso forward away from
your top hip, inhale to expand your ribs and stretch your
back. Exhale and rotate backward, inhale to stretch your
chest and shoulder. Exhale and rotate your torso back to
your side bend position. Repeat 5 times.
Mermaid
Sit sideways with lower leg bent in the mermaid position.
Inhale and reach up and over toward the Arc. Exhale and
come back up, then inhale and reach over in the other
direction. Exhale and come back up to the beginning
position. Repeat 5 times on each side.
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