Ironman Fitness ENVY Ironman series - Manual (Page 29)

29 Workout Information
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Wrist Extensor Triceps Stretch
Piriformis Stretch Groin (Adductors) Stretch One-Arm Pectoralis Stretch
Wrist Flexor
Extend your right arm in front of you with your
palm up and your elbow straight. Point your
fingertips toward the floor by bending at the wrist.
Using your left hand, pull the back of your right
hand toward you gently. Hold for 20 seconds;
repeat three to five times with each arm.
Stand against an immobile structure like a wall or
a tree. While facing the wall, raise your right
hand out to your side at chest height, palm
against the wall. Turn your body toward the left,
away from the wall and your extended arm, until
you feel a stretch. Hold for 20 seconds; repeat
three to five times with each arm.
Extend your right arm in front of you, palm down,
elbow straight. Point your fingertips toward the
floor by bending at the wrist. Using your left
hand, pull your right palm toward you gently.
Hold for 20 seconds; repeat three to five times
with each arm.
Lie on your back. Bend your right knee and lift it
halfway to your chest. Grasp your knee with your
left hand and pull it toward your left shoulder,
keeping both buttocks against the floor. Hold for
20 seconds; repeat three to five times with each
leg.
Place your right hand behind your head, palm
facing your head. With your left hand, grasp your
right elbow and pull downward until you feel a
stretch in the back of your right arm. Hold for 20
seconds; repeat three to five times with each
arm.
Sitting with your back straight, bring the soles of
your feet together. Let your knees lower toward
the floor. Hold for 30-60 seconds or until muscles
feel looser.