Stamina Aero Plates Arc Owner's Manual page 13

WORKOUT INSTRUCTIONS: Leg Series (continued)
WORKOUT INSTRUCTIONS: Bridge
Slide your body further back so that your entire body is on the floor and only your feet are on the center of the arc.
WORKOUT INSTRUCTIONS: Extension Series
Roll over onto your tummy and slide back so that the arc is under your ribcage.
Bicycle
With both legs extended straight up toward the ceiling
as you bicycle your legs forward, down, around, and
back up to the starting position. Be sure to reach each
foot forward toward the floor. Repeat 5 times in each
direction.
Basic bridge
Inhale and as you exhale, lift your spine off the floor one
vertebra at a time until your body is one straight line.
Hold for 5 seconds, inhale and relax your chest. As you
exhale, roll your spine back down onto the floor one
vertebra at a time. Repeat 5 times.
Hip lifts
Inhale and as you exhale, lift your pelvis up off the floor
and hold for 5 seconds. Inhale and relax your chest.
Exhale and lower your hips back to the floor. Repeat 10
times.
Upper back
Place your hands flat on the floor in front of you, elbows
under shoulders and lay your forehead down on the floor
between them. Inhale and slide your shoulder blades
down your back as you lift your head and upper back
one vertebra at a time. Exhale as you roll back down and
rest momentarily. Repeat 5 times..
Arms extended back
Bring both arms back so they are raised off the floor and
long by your sides. Rest your forehead on the mat. Inhale
and lift your head and upper back one vertebra at a time.
Exhale as you roll back down and rest momentarily.
Repeat 5 times.
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