Stamina Aero Plates Arc Owner's Manual page 14

Table of Contents

WORKOUT INSTRUCTIONS: Extension Series (continued)

WORKOUT INSTRUCTIONS: Hip Extension Series

Slide your whole body forward so that the arc is under the hips. Rest your head on your hands on the floor.

With legs

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. At the same time, lift both legs up keeping them

stretched out long. Reach the top of your head and your

feet away from each other, lengthening the body in one

long diagonal line from head to toe. Exhale as you roll

back down and rest momentarily. Repeat 5 times.

Child's pose

Kneel on hands and knees. Sit back resting your body

over you thighs. Rest the forehead on the floor. Relax

and allow your back to stretch. Take 10 to 15 deep, slow

breaths.

Donkey kick

Inhale and bend the right knee, exhale and as you push

your hips down onto the arc extend the right leg back

and up. Switch legs and repeat 5 times on each side.

Straight leg raises

Inhale and straighten the right leg out and back. Exhale

as you reach your leg in a long line horizontal with the

floor, then use the muscles in your behind to raise the

leg a few inches upward while pushing your hips into the

arc. Switch legs and repeat 5 times on each side.

External rotation

Inhale and rotate your straight right leg outwards at

the hip. Exhale and reach you're your leg in a long line

horizontal with the floor, then use the muscles in your

behind and outer hip to raise the leg a few inches upward

while pushing your hips into the arc. Switch legs and