Bowflex TreadClimber TC10 Owner's Manual page 15

Dynamic KneeHug
Standwiththe feettogether.Bringonekneeforwardand up
towardthechest.Place the handsaround the shinand pull
the kneeintothechest. Release the stretchbyputtingthefoot
onthefloor.Eachrepetitionofthe sequence shouldtake 1 to 3
seconds. R epeat a s a continuous, c ontrolled, f luid sequence 10
or 20 times.Repeat t he stretchwith the otherleg.
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BynamicKneeBend
Standwiththe feettogether.Raise the heelof onefoot toward
thegluteals.Release the stretchbyputtingthefoot onthe floor.
Eachrepetition ofthe sequence shouldtake I to 3 seconds.
Repeat a sa continuous, controlled, f luid sequence 10or 20
times.Repeat t he stretchwith the otherleg.
By_amicKneeKick
Standtall andholdoneleg upwith the handsat hip height,
keeping the kneebent.Holdontoa wall for balancewith one
hand,if necessary. Straighten the kneeasfar ascomfortably
possible.Release t he stretchbybending the knee. E achrepeti-
tionof the sequence shouldtake 1 to 3 seconds. R epeat a s a
continuous, c ontrolled, fluid sequence 10or 20 times. Repeat
thestretchwith theotherleg.
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