Bowflex BXT216 Assembly & Owners Manual page 34

Dynamic Knee Hug
Stand with the feet together. Bring one knee forward and up
toward the chest. Place the hands around the shin and pull
the knee into the chest. Release the stretch by putting the
foot on the floor. Each repetition of the sequence should take
1 to 3 seconds. Repeat as a continuous, controlled, fluid se-
quence 10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Bend
Stand with the feet together. Raise the heel of one foot
toward the gluteals. Release the stretch by putting the foot on
the floor. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fluid sequence
10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Kick
Stand tall and hold one leg up with the hands at hip height,
keeping the knee bent. Hold onto a wall for balance with one
hand, if necessary. Straighten the knee as far as comfortably
possible. Release the stretch by bending the knee. Each rep-
etition of the sequence should take 1 to 3 seconds. Repeat
as a continuous, controlled, fluid sequence 10 or 20 times.
Repeat the stretch with the other leg.
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, fluid sequence 10 or 20
times
Dynamic Bent Knee Heel Press
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,
fluid sequence 10 or 20 times. Repeat the stretch with the
other leg. Touch a wall or hold onto something for balance, if
necessary.
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Assembly / Owner's Manual