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.

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.

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.

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.

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.

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.

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.

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.

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.

C001 – Calf Massage

Mat on platform.
Calves on platform.
Lie down rest shoulders on floor, head back.
Relax body.

C002 – Adductor Massage R/L

Mat on platform.
Lay lengthways in front of platform.
Upper legs inner thigh on platform.
Relax body.

C003 – Quadriceps Massage

Mat on platform.
Place upper legs on platform, bend knee 90
degrees.
Upper body on step.
Relax body.

C004 – Hamstrings Massage

Mat on platform.
Place back of upper legs on platform.
Back and head on step.
Relax body.

C005 – Abductor Massage R/L

Mat on platform.
Outer thigh and bottom on platform.
One hand on floor, other hand on handle.
Relax body.