Q: While seated on the floor, extend both legs out to the sides as far as possible without experiencing painful discomfort. Bend one leg at the knee and place the bottom of that foot along the thigh of your extended leg. Keeping your back as flat as possible, reach toward the ankle of your extended leg. Gently sit back up and repeat this process after switching legs. Hold each stretch for 30 seconds and repeat it 2-3 times per leg. From a standing position, lift one leg as high as possible directly out to your side, while keeping your hips square. Have your partner cup their hand below your calf to support your leg. Attempt to lift your leg out of your partner's hand and replace it. Hold the leg out of your partners hand for 2-3 seconds. Relax your leg back into your partner's hand and repeat this stretch 6-8 times before changing legs. Once you have lifted and replaced your foot 6-8 times, repeat this whole process with the other leg. Adding a friend provides resistance and your body will have some recovery time while you assist them in their stretch. From a standing position, bend your right arm at the elbow and reach it behind your back as far to your left side as possible. Grab your right forearm with your left hand and gently pull your right arm further to your left side to increase the stretch. Hold this stretch for 8-10 seconds. Repeat the stretch on the other side.
A: Stretch your back, hamstrings, buttocks and calves with side stretches to the ankle. Involve a friend to help in stretching your hip flexors for increased range of motion. Include an abductor stretch for your shoulders.

Q: The crank arm is the elongated piece that connects the pedals to the crank. Fit the wrench around the rod that connects the crank arm and pedal. Then, turn the wrench counterclockwise 2-3 times to loosen it from the crank arm. When the pedal is loosened it should freely rotate on the crank's bolt. Hold the pedal and rotate the crank arm clockwise. Continue rotating the crank around until the pedal detaches from the crank arm. You should be able to feel the pedal unthreading from the crank arm as you rotate it. It may take 10-30 full rotations of the crank to remove the pedal. The left pedal is reverse-threaded. Use a 15mm wrench to loosen the left pedal from the bike. Then, hold the left pedal and rotate the crank arm to completely detach it from the bike. Both pedals should now be completely removed. If you're standing on the right, or drive side, of the bike, rotate the crank arm clockwise. If you're standing on the left, or non-drive side, of the bike, rotate the crank arm counterclockwise. Set the pedals aside in a safe place so that you can reattach them once you're done replacing the crank.
A: Detach the right pedal from the crank arm with a 15mm wrench. Rotate the crank arm clockwise to detach the pedal. Repeat the process on the left pedal.

Q: If the dog cannot be deterred, you may have to defend yourself. Make sure you enact a strong defensive stance and prepare yourself to fight. Keep one arm down and use it as a blocker against the dog. If the dog is going to bite you, it's best to receive the bite on your arm so you can still control the dog. Put your other arm behind your back. This will signal the dog to get down and behave. Mace/pepper spray will stop an attacking animal in its tracks, but you may not have tools like this on hand. If you have any liquids at all that can be sprayed or splashed at the dog, it might be worth trying. Citronella spray is an effective animal deterrent. Mace/pepper spray can also be useful at repelling aggressive dogs. In a pinch, spraying water from a water bottle may stop a dog from attacking. Shoving something towards the dog will act as a shield. The dog will bite your object instead of biting you. Anything you have on hand can be used as a shield: a purse or backpack, a sweatshirt, or even a shoe. If you need to fight, make sure you stay on your feet. Getting pinned on the ground will make it much easier for the dog to hurt you. If you need to strike the dog, try to kick it instead of punching it, as your shoes will provide some protection to your feet. If you fall or get knocked down, protect yourself. Cover your face, chest, throat, and neck. Curl into a ball to protect your vital organs. Keep your hands in fists. If you have loose fingers sticking out the dog could latch onto them and do serious damage.
A:
Enter a defensive stance. Use chemical repellent if you have it. Shove an object at the dog. Fight the dog.