Bowflex Max Trainer M7 - Page 30

Assembly / Owner’s Manual
30
Warm-Up *
BeforeyouuseyourBowexMaxTrainer
®
cardio machine, consider doing these dynamic warm-up stretches, which will help prepare your body for
the workout:
Dynamic Knee Hug
Stand with the feet together. Bring one knee forward and up
toward the chest. Place the hands around the shin and pull
the knee into the chest. Release the stretch by putting the
footontheoor.Eachrepetitionofthesequenceshouldtake
1to3seconds.Repeatasacontinuous,controlled,uidse-
quence 10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Bend
Stand with the feet together. Hold onto a wall for balance with
one hand, if necessary. Raise the heel of one foot toward the
gluteals.Releasethestretchbyputtingthefootontheoor.
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.
Dynamic Knee Kick
Stand tall and hold one leg up with the hands at hip height,
keeping the knee bent. Hold onto a wall for balance with one
hand, if necessary. Straighten the knee as far as comfortably
possible. Release the stretch by bending the knee. Each rep-
etition 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.
Dynamic Twist
Standwiththefeetshoulder-widthapart.Bendtheelbows;
hold the arms out to the sides. Twist the upper body to one
side and then the other side as far 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
*Source:JayBlahnik’sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.