JOLT MINI Gebrauchsanweisung Seite 75

Swimming
Set the gun to speed 2 or 3 according to your feelings.
4 minutes
Flat or round head
Pectorals
60 s (30 s per side)
From the outside in
Triceps
30 s ( 15 s per triceps)
From elbow to underarm
Upper back
60 s (30 s per side)
From the ribs to the spine
Rugby
Set the gun to speed 2 or 3 according to your feelings.
7 minutes 30 seconds
Flat or round head
Pectorals
60 s (30 s per side)
From the outside in
Upper back
60 s (30 s per side)
From the ribs to the spine
Shoulders
30 s (15 s each shoulder)
From the bottom up
Abdominals
30 s (15 s per side)
From the ribs to the abdominals
Hands
30 s (15 s per side)
From the wrist to the fingers
Abdominals
30 s (15 s per side)
From the ribs to the abdominals
Quadriceps
60 s (30 s per quadriceps)
From the bottom up
Neck
60 s (30 s per trapezius)
Back and forth between the bottom of the head
and the shoulder
Calves
60 s (30 s each calf)
From the bottom up
Hamstrings
60 s (30 s per thigh)
From the bottom up
Quadriceps
60 s (30 s per quadriceps)
From the bottom up
Glutes
60 s (30 s per gluteal)
From outside to inside, going up
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