Trojan ELITE GYM 1.0 User manual

ELITE GYM 1.0
HOME GYM COMPLETE BODY
WORKOUT STRENGTH
& TONING
USER MANUAL
Visit facebook.com/trojanhealth
www.trojanhealth.co.za
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE.

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INDEX
• Important Safety Instructions ________________________________ 3
• Pre Assembly Check List______________________________________ 5
• Hardware & Tools List ________________________________________ 6
• Parts List____________________________________________________ 9
• Exploded Drawing ___________________________________________ 11
• Assembly Steps______________________________________________ 12
• Exercise Information _________________________________________ 18
• Exercise Instructions ________________________________________ 20
• Fitness Tips & Techniques_____________________________________ 21
• Conditioning Guidelines_______________________________________ 22
• 2 Year Limited Warranty ______________________________________ 23
• Repair Procedure_____________________________________________ 24
• Notes _______________________________________________________ 25

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IMPORTANT SAFETY INSTRUCTIONS
It is the sole responsibility of the purchaser of Trojan products to read the owner’s manual, warning labels and
instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest
is important. If any of these instructions or warnings are unclear please contact Trojan Customer Services on
0861 TROJAN (0861 876526), within the Republic of South Africa. Customers residing outside South Africa
can contact us on [phone].
The equipment is only intended for home use and is not intended for commercial, institutional and/or studio
facilities use.
Contact Trojan with any questions regarding this classication. It is recommended that all users of Trojan be
informed of the following information prior to use.
HEALTH WARNING
• Before starting any exercise or conditioning program you should consult with your personal physician to
see if you require a complete physical exam. This is especially important if you are inactive, pregnant or
suffer from any illness.
• If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and
consult your physician.
• To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session
by cooling down and stretching.
INSTALLATION
Trojan recommends that all equipment:
• Be secured to or set up on a solid, level surface to stabilise and eliminate rocking or tipping over
during training.
• Be set up inside your home away from moisture and dust (the equipment is not designed for outdoor use).
• Be set up with sufcient ventilation to ensure proper operation.
• Be set up with sufcient space around the equipment so that all exercises can be completed safely. It is
recommended that there should be at least 1 m of space around the equipment where access is required
to exercise.
PROPER USAGE
• Do not use the equipment in any way other than as designed or intended by the manufacturer. It is
imperative that Trojan equipment is used properly to avoid injury.
• Injuries may result from exercising improperly or excessively.
• Your Trojan equipment should only be used by one person at a time.
• Be careful to maintain your balance while using, mounting, dismounting or assembling your Trojan
equipment to avoid injury.
• Do not attempt to adjust the seat or handlebars while you are on your Trojan equipment.
• Servicing other than the procedures in this manual should be performed by an authorised service
representative only.

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ACCESS CONTROL
• Trojan recommends that all tness equipment be used in a supervised area. It is recommended that
the equipment be located in an access controlled area. Control is the responsibility of the owner. Keep
children away from all equipment.
• Parents or others supervising adults must provide close supervision of children if the equipment is used in
the presence of children.
INSPECTION
• Do not use or permit use of any equipment that is damaged, or has worn or broken parts. For all Trojan
equipment use only replacement parts supplied by Trojan.
• Always make sure that all nuts and bolts are tightened prior to each use.
• Maintain labels and nameplates – do not remove labels for any reason. They contain
important information.
• Equipment maintenance – preventative maintenance is the key to smooth operating equipment. Please
ensure that you follow our maintenance tips to ensure the continued correct function of your
Trojan equipment.
• Before any use, examine all accessories approved for use with the Trojan equipment for damage or wear.
• Should your Trojan equipment appear damaged or worn, do not attempt to use or repair the
equipment yourself.
• Please contact our service department on 0861 TROJAN (0861 876526) to arrange a repair.
Customers residing outside South Africa can contact us on [phone].
OPERATING WARNINGS
• It is the purchaser’s responsibility to instruct all users as to the proper operating procedures of all
Trojan equipment.
• Keep children away from all moving parts. Parents must provide close supervision of children if the
equipment is used in the presence of children.
• Do not wear loose tting clothing or jewellery when using the equipment. It is also recommended that
users tie up long hair to avoid contact with moving parts.
• Ensure that anyone not using the equipment stays clear of the user, accessories and moving parts while
the machine is in operation.
USER WEIGHT LIMITATIONS
• This Trojan Elite Gym 1.0 Home Gym may not be used by persons weighing more than 120 kg.
SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE.
If any of these instructions or warnings are unclear please contact Trojan Customer Services on
0861 TROJAN (0861 876526) within the Republic of South Africa or visit www.trojanhealth.co.za.
Customers residing outside South Africa can contact us on [phone].
IMPORTANT SAFETY INSTRUCTIONS

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PRE ASSEMBLY CHECK LIST
Thank you for choosing the Trojan Elite Gym 1.0 Home Gym. We take great pride in producing this product and
hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its
fullest. Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health.
Too often, our busy lifestyles limit our time and opportunity to exercise. The Trojan Elite Gym 1.0 Home Gym
provides a convenient and simple method to begin your assault on getting your body in shape and achieving
a healthier lifestyle. Before reading further, please review the drawing below and familiarise yourself with the
parts that are labelled.
Read this manual carefully before using the Trojan Elite Gym 1.0 Home Gym.
Front Base
Frame
Rear Base
Frame
Weight
Plates
Leg
Extension
Frame
Buttery
Arms
Back
Cushion
Weight
Guide Tubes
Exercise Parts Chest, Shoulders, Back, Legs and Arms
Exercise Functions
Preacher curls, Bent over rows, Seated low row, Cable front raises, Seated
tricep press, Wide grip lat pull down, Lat pull back, Seated leg extension,
Standing hamstring curl, Rear delt y’s
Set-up Size 1450 mm (l) x 1300 mm (w) x 2010 mm (h)
User Weight 120 Kg (maximum)
Loading Weight 60 Kg (maximum)
Lateral Bar
Seat
Cushion
Arm
Cushion
Bench
Press Arm

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HARDWARE & TOOLS LIST
INSTRUCTIONS FOR ASSEMBLY
• Before you start to assemble, please check the hardware packaging to make sure all parts are included.
• Basic tools, such as an Allen Key will be provided for assembly but additional tools will be required for
complete and safe assembly.
• Notice: Some of the smaller parts may be pre-tted to larger componenets, please ensure you check
carefully before contacting us regarding any missing parts.

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HARDWARE & TOOLS LIST

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HARDWARE & TOOLS LIST

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PARTS LIST
No. Description Qty
1 Main Base 1
2 Rear Base 1
3 Vertical Post 1
4 Guide Rod 2
5 Top Beam 1
6Butterfly Extension 1
7Left Butterfly Arm 1
8Fljght Butterfly Arm 1
9 Seat Cushion Support 1
10 Seat Support Post 1
11 Leg Extension 1
12 Arm Curl Frame 1
13 Bench Press Arm 1
14 Solid Handle 2
15 Left Adjustable Plate 1
16 Right Adjustable Plate 1
17 Adjustable Press Frame A 1
18 Adjustable Press Frame B 1
19 Foam Rod (Short 1
20 Foam Rod (Long 1
21 Lat Bar 1
22 Curl Bar 1
23 Single Pulley Bracket 2
24 Pulley Bracket Piece 2
25 Intersect Pulley Bracket 1
26 Arm Curl Cushion 1
27 Seat Cushion 1
28 Backrest Cushion 1
29 Weight Selection Rod 1
No. Description Qty
30 Top Plate 1
31 Weight Plate 10
32 Weight Base Plate 1
33 Weight Selection Pin 1
34 Pin 1
35 Oval End Cap 40 X 80 mm 2
36 Plastic Bushing 1
37 Square End Plug 50 X 50 mm 4
38 Oval End Plug 40 X 80 mm 5
39 Round End Plug Ø25 10
40 Round End Plug Ø50 5
41 Bushing 3
42 Bumper Cap 2
43 Plastic Dome Cap 5/8” 4
44 Plastic Dome Cap 3/8” 2
45 Plastic Dome Cap 1/2” 2
46 Foam Roll 4
47 Round Bumper 2
48 Oval Bumper 2
49 Pvc Handle Tube 4
50 Pop Pin 2
51 Pt-Ib Pop Pin 3
52 Hook 5
53 Yellow Pulley 2
54 Pulley 13
55 Big Pulley 1
56 Chain Short 1
57 Chain Long 1
58 Handle Tube Long 2

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PARTS LIST
No. Description Qty
59 Handle Tube Short 2
60 Taper End Plug 1
61 Taper Bumper 1
62 Plate 2
63 Upper Cable L=2500 mm 1
64 Lower Cable L= 4740 mm 1
65 Butterfly Cable L= 3000 mm 1
66 Oil Bushing 10
67 Oil Bushing Ø44 x Ø39.4 x Ø19.1 x 12 4
68 Oil Bushing Ø50 x Ø44 x Ø12.8 x 12 2
69 Oil Bushing Ø44 x Ø39.4 x Ø25.6 x 12 4
70 Hex Bolt M10 x 75 2
71 Hex Bolt M10 x 110 2
72 Hex Bolt M10 x 65 1
73 Hex Bolt M10 x 30 2
74 Hex Bolt M10 x 50 11
75 Hex Bolt M10 x 60 2
76 Hex Bolt M10 x 25 6
77 Hex Bolt M12 x 85 1
78 Hex Bolt M12 x 95 2
80 Screw M10 x 25 mm 2
81 Screw M8 x 16 mm 6
82 Screw M8 x 42 mm 2
No. Description Qty
83 Screw M8 x 60 mm 2
84 Pivot Shaft Ø19 x 280 mm 1
85 Locknut M10 30
86 Locknut M12 1
87 Locknut M16 4
88 Locknut M8 2
89 Washer M8 12
90 Washer M10 66
91 Washer M12 2
92 Washer M16 4
93 Washer T3.0 x Ø11 x Ø36 2
94 Hex Bolt 3/8” x 4-1/8” 6
95 Washer T3.0 x Ø13 x Ø32 1
96 Washer T3.0 x Ø26 x Ø46 1
97 Allen Bolt 3/8” x 3/4” 2
98 Bushing Ø13 x T1.0 x 11 2
99 Bushing Ø13 x T1.0 x 17 2
100 Bushing Ø13 x T1.0 x 22 2
101 Pulley Guard 4
102 Ankle Strap 1
103 Big Pulley Guard 2
104 Pulley Bracket 22

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EXPLODED DRAWING

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ASSEMBLY STEPS
1. PREPARATION
• Before assembling make sure that you will have enough space around the item.
• Use the supplied parts and hardware for the assembly.
• Before assembling please check whether all the required parts have been supplied as per the exploded
drawing on the opposite page.
• Notice: Some of the smaller parts may be pre-tted to larger components, please ensure you check
carefully before contacting us regarding any missing parts.
STEP 1
STEP 1:
Open the carton and attach Main Base (1) to the Rear
Base (2) using 2 Hex Bolts (94), 4 Washers (90) and
2 Lock Nuts (85).
STEP 2:
Slide the 2 Round Bumpers (47) onto the 2 Guide
Rods (4). Insert the 2 Guide Rod (4) into the two
holes of the Rear Base (2) and secure using 2 Hex
Bolts (76) and 2 Washers (90). Slide the Weight Base
Plate (32) down as shown. Place the Plastic Bushing
(36) onto the Weight Selection Rod (29), in line with
the 1st hole, and secure using Pin (34). Slide Top
Plate (30) down as shown. Attach Vertical Post (3)
to the Main Base (1) using 2 Hex Bolts (94),
4 Washers (90) and 2 Lock Nuts (85).
STEP 2

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ASSEMBLY STEPS
STEP 3:
Lift the Top Plate (30) and Weight Selection Rod (29) up,
then slide the 10 Weight Plates (31) into place, one at a
time. Insert the Weight Selection Pin (33) into the desired
Weight Plate. Place the Upper Cable (63) in the groove of
the Yellow Pulley (53) and install the Yellow Pulley (53)
into the bracket of the Top Beam (5) using one Hex Bolt
(74), 2 Washers (90) and one Lock Nut (85). Attach the
Top Beam (5) to the top of the Guide Rods (4) using 2
Hex Bolts (76) and 2 Washers (90). Place the Top Beam
(5) onto the Vertical Post (3). Attach two Plates (62) to
the Top Beam (5) using 2 Hex Bolts (71), 2 Allen Bolts
(97), 6 Washers (90) and 2 Lock Nuts (85).
STEP 4:
Attach the Bench Press Arm (13) to the Main Base
(1) using one Pivot Shaft (84), 2 Washers (92), 2
Locknuts (87) and 2 Plastic Dome Caps (43). Insert
the Adjustable Press Frame A & B (17, 18) into the
Bench Press Arm (13) using Pop Pins (51) to secure
them in place.
STEP 3
STEP 4

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ASSEMBLY STEPS
STEP 5:
Attach the Seat Cushion Support (9) to the Seat Support
Post (10) using one Hex Bolt (72), 2 Washers (90) and
one Locknut (85). Attach the Seat Cushion Support (9)
to the Vertical Post (3) using 2 Hex Bolts (75),
4 Washers (90) and 2 Locknuts (85). Attach the Seat
Support Post (10) to the Main Base (1) using 2 Hex Bolts
(94), 4 Washers (90) and 2 Locknuts (85). Attach the
Leg Extension (11) to the Seat Support Post (10) using 1
x Hex Bolt (77), 2 x Washers (91) and 1 Locknut (86).
Plug 2 Plastic Dome Caps (45) onto the Locknut (86)
and Hex Bolt (77).
STEP 6:
Attach the Butterfly Extension (6) to the Vertical
Post (3) using 2 Hex Bolts (78), 4 Washers (90)
and 2 Lock Nuts (85). Insert the shaft of the Left
Butterfly Arm (7) through the Left Adjustable Plate
(15) and secure to the Butterfly Extension (6) using
one Washer (92) and one Locknut (87). Place 1
Plastic Dome Cap (43) onto Locknut (87). Insert the
Solid Handle (14) into the Left Butterfly Arm (7) and
secure using one Hex Bolt (76), 1 Washer
(90) and 1 Washer (93). Place 1 Plastic Dome
Cap (44) onto Hex Bolt (76). Assemble the Right
Butterfly Arm (8) as per the steps used for the Left
Butterfly Arm (7). Attach 2 Single Pulley Brackets
(23) to the bracket of the Vertical Post (3) using 2
Hex Bolts (83), 4 Washers (89) and 2 Lock Nuts (88).
STEP 5
STEP 6

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ASSEMBLY STEPS
STEP 7: UPPER CABLE (2500 mm)
Thread the Upper Cable (63) through all the Pulley
Brackets of the unit. With the Upper Cable (63) in the
groove of the Pulley (54), install Pulley (2) and two
Pulley Brackets (104) into the bracket of the Top Beam
(5) using one Hex Bolt (74), 2 Washers (90) and one
Lock Nut (85). With the Upper Cable (63) in the groove
of the Big Pulley (55), install the Pulley (4) and 2 Big
Pulley Guards (103) into the bracket of the Top Beam
(5) using one Hex Bolt (74), 2 Washers (90) and one
Lock Nut (85). Secure the Bolt End of Upper Cable (63)
onto the Weight Selection Rod (29) using one Washer
(95) and one Washer (96). With the Upper Cable (63) in
the groove of the Pulley (54), install Pulley (3) and two
Pulley Brackets (104) into the top of Pulley Bracket (24)
using one Hex Bolt (74), 2 Washers (90) and one Lock
Nut (85). Attach the Ball End of Upper Cable (63) onto
the Lat Bar (21) using the Chain (56) and two Hooks (52).
STEP 8: BUTTERFLY CABLE (2330 mm)
Thread the Butterfly Cable (65) through all the brackets
of the unit. Attach one end of the Butterfly Cable (65)
to the Right Adjustable Plate (16) using one Hex Bolt
(73), one Washer (90) and one Lock Nut (85). With the
Butterfly Cable (65) in the groove of the Pulley (54),
install Pulley (5) with two Pulley Brackets (104) into
the Single Pulley Bracket (23) using one Hex Bolt (74), 2
Washers (90) and one Lock Nut (85). With the Butterfly
Cable (65) in the groove of the Pulley (54), install Pulley
(6) with two Pulley Brackets (104) into the top of the
Intersect Pulley Bracket (25) using one Hex Bolt (74), 2
Washers (90) and one Lock Nut (85). With the Butterfly
Cable (65) in the groove of the Pulley (54), install Pulley
(7) with two Pulley Brackets (104) into the Single Pulley
Bracket (23) using one Hex Bolt (74), 2 Washers (90) and
one Lock Nut (85). Attach the other end of Butterfly
Cable (65) to the Left Adjustable Plate (15) using one
Hex Bolt (73), one Washer (90) and one Lock Nut (85).
STEP 7
STEP 8

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STEP 9: LOWER CABLE (2750 mm)
With the Low Cable (64) in the groove of the Pulley
(54), install the Pulley (14) with two Pulley Brackets
(104) into the Lower Intersect Pulley Bracket (25)
using one Hex Bolt (74), 2 Washers (90) and one Lock
Nut (85). With the Low Cable (64) in the groove of
the Pulley (54), install the Pulley (15) with two Pulley
Brackets (104) into the bracket of the Main Base (1)
using one Hex Bolt (74), 2 Washers (90) and one Lock
Nut (85). With the Low Cable (64) in the groove of
the Pulley (54), install the Pulley (16) with two Pulley
Brackets (104) into the Lower Pulley Bracket (24) using
one Hex Bolt (74), 2 Washers (90) and one Lock Nut
(85). Connect one end of the Low Cable (64) to the Main
Base (1) using one Hook (52). Attach the Ball End of the
Low Cable (64) to the Curl Bar (22) using the Chain (57)
and two Hooks (52).
STEP 10:
Attach the Backrest Cushion (28) onto the Vertical Post
(3) using 2 Hex Bolts (82) and 2 Washers (89). Attach
the Seat Cushion (27) onto the Seat Cushion Support
(9) using 4 Hex Bolts (81) and 4 Washers (89).
STEP 9
STEP 10
ASSEMBLY STEPS

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ASSEMBLY STEPS
STEP 11: LOWER CABLE (3800 mm)
Attach the Arm Curl Cushion (26) onto the Arm Curl
Frame (12) using 2 Hex Bolts (81) and 2 Washers (89).
Insert the Arm Curl Frame (12) into the Seat Support
Post (10) and secure with the Pop Pin.Insert the Foam
Rod (20) through the bushing of the Seat Support
Post (10) and slide one Foam Roll (46) onto each end.
Insert the Foam Rod (19) through the hole of the Leg
Extension (11) and slide one Foam Roll (46) onto each
end. When your gym is not in use, place the weight
selector pin into the welded loop on the back of the
base frame U bracket. This will lock the selector shaft
and all the weight plates.
STEP 11
PLEASE CONFIRM COMPLETE ASSEMBLY AS PER THE ABOVE AND LOCK ALL
THE BOLTS. DO THE FOLLOWING OPERATION AFTER CHECKING EVERYTHING
IS OK. BEFORE YOU USE THE ELITE GYM 1.0, PLEASE READ THE INSTRUCTIONS
CAREFULLY.
ATTENTION:

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EXERCISEINFORMATION
THE FOUR BASIC TYPES OF WORKOUT
MUSCLE BUILDING
To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles
will adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity
level of an individual exercise in two ways:
• By changing the amount of resistance used
• By changing the number of repetitions or sets performed. (A“repetition” is one complete cycle of an
• Exercise, such as one sit-up. A“set” is a series of repetitions.)
The proper amount of resistance for each exercise depends upon the individual user. You must gauge your
limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions
without difculty, increase the amount of resistance.
TONING
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing
more sets rather than by using high amounts of resistance.
WEIGHT LOSS
To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for
20 to 30 minutes, resting for a maximum of 30 seconds between sets.
CROSS TRAINING
Cross training is an efcient way to get a complete and well-balanced tness program. An example of a
balanced program is:
• Plan strength training workouts on Monday, Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or
• exercise bike, on Tuesday and Thursday.
• Rest from both stregnth training and aerobic exercise for atleast one full day each week to give your
body time to regenerate.
The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop
your heart and lungs.
CUSTOMISE YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout, as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdoing it during the rst few months of your exercise pro-
gram. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or
dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong be-
fore continuing. Remember that adequate rest and a proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering
more oxygen to your muscles.

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EXERCISE INFORMATION
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasising areas that you want to develop most. To give balance and variety to your workouts, vary the
exercises from session to session.
Schedule your workouts for the time of day when your energy level is the highest. Each workout should be
followed by at least one day of rest. Once you nd the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. This requires moving through the
full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an
uncontrolled manner will leave you feeling exhausted. The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of each repetition should last about half as long as the
return stage.
Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return
stroke. Never hold your breath. Rest for a short period of time after each set. The ideal resting periods are:
• Rest for three minutes after each set for a muscle building workout.
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the rst couple of weeks familiarizing yourself with the equipment and learning the proper your-
the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and
the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of
every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable
part of your everyday life.

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STRETCHING GUIDELINES
SHOULDERS
Clasp hands behind back. Push chest forwards.
TRICEPS
Place one hand down the centre of the spine. Gently pull the elbow backwards.
Feel the stretch down the back of your upper arm.
UPPER BACK
Soften knees and tuck bottom under. Clasp hands and push forwards.
Spread shoulder blades apart. Chest (addition). Forearm raised slightly on xed object. Lunge stance.
Move body forward beyond elbow. Lats (addition).
Relaxed elbow. Lean slightly over away from arm. Pull elbow towards lean.
CALVES
Feet pointing straight ahead.
Push back heel down to the ground. Straighten back knee.
QUADS
Keep the body straight. Hips and shoulders in line.
Pull the heel towards bottom.
For advanced stretch extend the hip backwards.
HAMSTRINGS
Pull legs towards vertical.
Straighten knee.Hold for 15 seconds. Slowly release.
GLUTEUS MAX
Sit upright.
Keep hand supporting hand close to bottom. Rotate torso towards knee.
GLUTEUS MED & MIN
Cross legs while spine. Pull supporting leg in.
Feel stretch the side of bottom.
LOWER BACK & GLUTES
Reach behind knees. Lift bottom.
Pull knees right into chest.
KNEE ROLLS
Keep knees and feet close together. Gently roll to one side, hold.
Repeat on the other side.
ABDUCTORS
Seated position. Soles of feet together.
Downward pressure on knees with elbows.
THE KNOWLEDGE
• Ease into the stretch
• Hold for 15 seconds to maintain flexibility
• Hold for longer development
• Always stretch when fully warmed up
• Stretch every muscle group