A001 - Beginners Position R/L
 One foot the middle on platform, one foot on
step.
Feet hip-width apart, toes in natural position.
Bend knees 100 to 160 degrees.
Knees may not extend beyond toes.
Shoulders back, head up, tense core
muscles, maintain balance.
Exercise can be performed statically or
dynamically.
Use handlebar for balance if necessary.
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A002 - Squat
Feet in the middle on platform, hip width
apart, toes in natural position.
Bend knees between 100 to 160 degrees.
Knees may not extend beyond toes.
Shoulders back, head up, tense core
muscles, maintain balance.
Exercise can be performed statically or
dynamically.
Use handlebar for balance if necessary.
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A003 - One Legged Squat L/R
One foot the middle on platform, toes facing
forwards.
Bend knee 100 to 160 degrees.
Knee may not extend beyond toes.
Shoulders back, head up, tense core
muscles, maintain balance.
Exercise can be performed statically or
dynamically.
Use handlebar for balance if necessary.
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A004 - Wide Stance Squat
Feet far apart on platform, toes facing the
corners.
Bend knee 100 to 160 degrees.
Knee may not extend beyond toes.
Shoulders back, head up, tense core
muscles, maintain balance.
Exercise can be performed statically or
dynamically.
Use handlebar for balance if necessary. |
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A005 - Calf Raise
Feet in the middle on platform, hip width
apart, toes facing forwards.
Knees slightly bent.
Shoulders back, head up, tense core muscles, maintain balance.
Raise heels off the platform.
Exercise can be performed statically or
dynamically.
Use handlebar for balance if necessary. |
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B001 - Glute Stretch R/L
Mat on platform.
Sit on platform, bend front leg.
Place resting leg on floor.
Bend over forwards.
Feel stretch through upper leg and glutes.
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B002 - Quadriceps Stretch R/L
Mat on platform.
One knee on platform.
Place one foot in front on floor.
Pull kneeling heel to bottom.
Keep upright, tilting pelvis forward.
Feel stretch in quadriceps.
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B003 - Hamstrings Stretch
Stand sideways in the middle on platform.
Feet hip width apart, knees soft.
Slowly bend over from waist.
Feel stretch in hamstrings and calves. |
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B004 - Back Stretch
Mat on platform.
Sit facing away from console on platform.
Tuck in chin.
Bend forward from waist.
Drop arms inside legs, hands loosely on
ankles.
Hold the tension point in the lower back.
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C001 - Calf Massage
Mat on platform.
Calves on platform.
Lie down rest shoulders on floor, head back.
Relax body. |
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C002 - Adductor Massage R/L
Mat on platform.
Lay lengthways in front of platform.
Upper legs inner thigh on platform.
Relax body. |
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C003 - Quadriceps Massage
Mat on platform.
Place upper legs on platform, bend knee 90
degrees.
Upper body on step.
Relax body.
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C004 - Hamstrings Massage
Mat on platform.
Place back of upper legs on platform.
Back and head on step.
Relax body.
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C005 - Abductor Massage R/L
Mat on platform.
Outer thigh and bottom on platform.
One hand on floor, other hand on handle.
Relax body.
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