Hoist Fitness ROC-IT - Manual (Page 14)

WARM-UP AND S TATIC S TRETC HING
Using the modality of choice (treadmill, elliptical, recumbent or upright bicycle, rower, etc.) complete 4 - 5 minute
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maximal effort.
Following the warm-up, perform each of the following stretches taking the stretch to the point of resistance or tension,
then holding each stretch for 15 – 20 seconds.
S TANDING C HES T
S TRETC H:
1. Stand level with, and slightly to the left
of a machine or door jam that reaches
level, or just above shoulder height
2. Raise the right arm to shoulder height
and bend the elbow to 90 ° to point the
hand towards the ceiling.
3. Gently exhale and slowly lean slightly
forward or rotate the torso way from the
machine
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side
S TANDING POS TERIOR
SHOULDER S TRETC H:
1. Stand with one arm raised out front to
just below chin height. Bend the arm to
reach across to the opposite shoulder
2. Reach below and grasp the raised
elbow with the opposite hand
3. Gently exhale and slowly pull the
elbow across the front of the body without
rotating the torso
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side
I N T R O D U C T O R Y P H A S E
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