Bowflex TreadClimber TC10 Owner's Manual page 16

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BynamicTwist

Standwiththe feet shoulder-width a part. Bend the elbows;hold

thearmsoutto the sides.TwMthe upperbodyto onesideand

thenthe othersideasfar ascomfortaNy possiNe. E achrepeti-

tionof the sequence shouldtake 1 to 3 seconds. R epeat a s a

continuous, c ontrolled, fluid sequence 10or 20 times

BynamicBentKneeHeelPress

Standwith onefoot forwardandonefoot back,hip-widthapart

andfeet facingforward. Bendbothknees puttingweightonthe

backheel.Release thestretchbyreturningto the start position.

Eachrepetition ofthe sequence shouldtake 1 to 3 seconds. R e-

peatasa continuous, c ontrolled, fluid sequence 10or 20 times.

Repeat t he stretchwith the otherleg.Touch a wallor holdonto

something for balance, i f necessaB,.

BynamicSideReach

Standwiththe feet apart,the knees slightlybentandthe arms

at the sidesof the body. R each with onehandabove the head

and leanoverto theopposite side.Release the stretchbyre-

turningto the start position.Thenreachwith the otherhandto

theopposite side.Use the otherarmto supportthe bodyweight

onthethigh, if necessary. Eachrepetition of the sequence

shouldtake 1 to 3 seconds. R epeat a s a continuous, c ontrolled,

fluid sequence 10 or 20times.

* Source: J ayBlahnik'sFull-Body Flexibility, S econd Edition,2010.HumanKinetics.com.

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