Bowflex MAX TOTAL® User Manual

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Assembly / Owner’s Manual

Side Lying Knee Bend

Lieontheoorononesideofthebodyandresttheheadon

the lower arm. Bend the top knee and hold the ankle with the

same-side hand, then pull the heel toward the gluteals. Hold

the stretch for 10 to 30 seconds. Lie on the other side and

repeat the stretch with the other leg. Remember to hold the

knees close together.

Lying Figure Four

Lieontheoorfaceupwiththelegsbent.Placeonefoot

acrossthethighoftheoppositeleginthegurefourposition.

Reachforthelegontheoorandpullittowardthechest.

Hold the stretch for 10 to 30 seconds. Repeat the stretch with

theotherleg.Keeptheheadontheoor.

Seated Twist

Sitontheoorandextendthelegsstraightoutinfrontofthe

bodywiththekneesslightlybent.Placeonehandontheoor

behind the body and the other hand across the thigh. Twist

the upper body as far as comfortably possible to one side.

Hold the stretch for 10 to 30 seconds. Repeat the stretch on

the other side.

Seated Figure Four

Sitontheoorandextendonelegstraightoutinfrontofthe

body. Place the foot of the other leg across the thigh in the

gurefourposition.Movethechesttowardthelegs,pivoting

at the hip. Hold the stretch for 10 to 30 seconds. Repeat on

the other leg. Use the arms to support the back.

Dynamic Heel Drop

Place the ball of one foot on the edge of a step or staircase.

Place the other foot slightly in front. Hold onto a wall for bal-

ance with one hand, if necessary. Lower the heel of the back

foot as far as comfortably possible, keeping the knee straight.

Release the stretch by lifting the heel as high as comfortably

possible. Each repetition of the sequence should take 1 to 3

seconds.Repeatasacontinuous,controlled,uidsequence

10 or 20 times. Repeat the stretch with the other leg

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Bowflex Max Total®