TO
TO
FOLL
FOLLOW IS
OW IS
A
A
LIST AND
LIST AND
PHO
PHOTOS SHOW
TOS SHOW
ING OVER
ING OVER
1
1
00
00
EXE
EXERCI
RCI
SES THA
SES THAT
T
CAN
CAN
BE
BE
PER
PER
FORMED ON
FOR
MED ON
YOU
YOUR
R
BIO
BIO
FOR
FORCE
CE
®®1.
1. SqSquauatt
2.
2. SinSingle gle Leg SLeg Squaquatt
3.
3. RevReverserse e LunLungege
4.
4. Seated Seated Leg Leg ExtensExtensionion
5.
5. Seated Seated SinglSingle Leg Ee Leg Extensixtensionon
6.
6. StraigStraight Lht Leg Deg Dead ead LiftLift
7.
7. StraigStraight Bht Bar Dar Dead ead LiftLift
8.
8. LeLeg g CuCurlrlss
9.
9. CalCalf f RaiRaisesses
10.
10. EversEversion ion Calf Calf RaiseRaisess
11.
11. InversInversion ion Calf Calf RaiseRaisess
12.
12. SinglSingle Leg e Leg Kick Kick BackBack
13.
13. StandStanding ing Leg Leg PressPress
14.
14. StandStanding ing Hip Hip FlexioFlexionn
15.
15. StandStanding ing Hip Hip ExtenExtensionsion
16.
16. StandStanding Hing Hip Aip Abductbductionion
17.
17. StandStanding Hing Hip Aip Adductdductionion
18.
18. LyinLying Hig Hip Ep Extensixtensionon
19.
19. LyinLying Hip Abg Hip Abductioduction/Addn/Adductionuction
20.
20. LyinLying Single Leg Single Leg Abductg Abduction/Aion/Adductdductionion
21.
21. LyinLying Doug Double ble Leg PLeg Pressress
22.
22. LyinLying Sig Single ngle Leg PLeg Pressress
23.
23. SciScissossor Kr Kickickss
24.
24. FluFlutter tter KicKicksks
25.
25. LyinLying Hg Hip ip RotatiRotationon
26.
26. SinglSingle Leg Le Leg Lying Hying Hip Rotip Rotationation
27.
27. Seated Seated SinglSingle Leg e Leg PresPresss
28.
28. Seated Seated SinglSingle Leg Ae Leg Abductbductionion
29.
29. Seated Seated SinglSingle Leg Ae Leg Adductdductionion
30.
30. Seated Seated Ankle Ankle EversiEversionon
31.
31. Seated Seated Ankle Ankle InversInversionion
45.
45. ReverReverse Grse Grip Pip Pull ull DownDown
46.
46. SinglSingle Arm Ree Arm Reverse Grverse Grip Pull ip Pull DownDown
47.
47. NeutraNeutral Gril Grip Pup Pull Dll Downown
48.
48. SinglSingle Arm Nee Arm Neutral Griutral Grip Pull Dp Pull Downown
49.
49. SeateSeated d Pull Pull OverOver
50.
50. SinglSingle Arm Se Arm Seated Peated Pull Ovull Overer
51.
51. StraiStraight Arm ght Arm Lateral Lateral Pull DPull Downown
52.
52. SinglSingle Straie Straight Arm ght Arm LateraLateral Pulll Pull
Down
Down
53.
53. StandStanding Row ing Row - Neut- Neutral Posral Positionition
54.
54. SinglSingle Arm e Arm StandStanding Ring Row -ow
-Neutral Position
Neutral Position
55.
55. StandStanding Row ing Row - Over- Overhand Phand Positioositionn
56.
56. SinglSingle Arm e Arm StandStanding Ring Row -ow
-Overhand Position
Overhand Position
57.
57. StandStanding Row - Uing Row - Underhanderhand Posind Positiontion
58.
58. SinglSingle Arm e Arm StandStanding Ring Row -ow
-Underhand Position
Underhand Position
59.
59. StandStanding String Straight Aaight Arm Pulrm Pull Downl Down
LEGS
LEGS
CHEST & BACK
CHEST & BACK
32.
32. Seated Seated Chest Chest PresPresss
33.
33. SinglSingle Arm Se Arm Seated eated Chest PChest Pressress
34.
34. InclinIncline Ce Chest hest PresPresss
35.
35. SinglSingle Arm Ie Arm Incline ncline Chest PChest Pressress
36.
36. CheChest st FlyFlyee
37.
37. SinglSingle Are Arm Cm Chest hest FlyeFlye
38.
38. InclinIncline e Chest Chest FlyeFlye
39.
39. SinglSingle Arm e Arm InclinIncline Chese Chest Flyet Flye
40.
40. DecliDecline Cne Chest hest PressPress
41.
41. Closed Closed Grip Grip Chest Chest PresPresss
42.
42. Lat Lat Bar Bar PulPull Dol Downwn
43.
43. Lat BLat Bar Frar Front Pont Pull Dull Downown
44.
44. SinglSingle Arm Oe Arm Overhanverhand Pull d Pull DownDown
CHEST & BACK
CHEST & BACK
60.
60. Seated Seated ShouldShoulder Per Pressress
61.
61. Single Single Arm Arm ShouldShoulder Prer Pressess
62.
62. ShouldShoulder er ShrugsShrugs
63.
63. UprUprighight t RowRow
64.
64. StandStanding ing Front Front RaiseRaise
65.
65. Single Single Arm SArm Standitanding Fronng Front Raist Raisee
66.
66. StandStanding ing Lateral Lateral RaiseRaise
67.
67. Single ASingle Arm Stanrm Standing Latding Lateral Raeral Raiseise
68.
68. StandStanding Reing Rear Delar Deltoid toid RowsRows
69.
69. Single Single Arm Arm StandStanding Reing Rearar
Deltoid Rows
Deltoid Rows
70.
70. Rear Rear Cable Cable CrossCrossoverover
71.
71. Seated Seated Front Front RaiseRaise
72.
72. Single Single Arm SArm Seated eated Front RFront Raiseaise
73.
73. Seated Seated Lateral Lateral RaiseRaise
74.
74. Single Single Arm SArm Seated eated Lateral Lateral RaiseRaise
75.
75. RotRotator ator CufCuff -f
-Low External Rotation
Low External Rotation
76.
76. RotRotator ator CufCuff -f
-Internal Rotation
Internal Rotation
77.
77. RotRotator ator CufCuff -f
-High External Rotation
High External Rotation
78.
78. StraigStraight Arht Arm Pum Pull-Bll-Backack
79.
79. RotRotator ator CufCuff -f
-Diagonal External Rotation
Diagonal External Rotation
80.
80. RotRotator ator CufCuff -f
-Diagonal Internal Rotation
Diagonal Internal Rotation
SHOULDERS
SHOULDERS
81.
81. StandStanding ing BicepBiceps Cs Curlurl
82.
82. SinglSingle Arm Se Arm Standintanding Biceg Biceps Curlps Curl
83.
83. StandStanding ing HammHammer Cer Curlurl
84.
84. SinglSingle Arm Se Arm Standintanding Hammg Hammer Curler Curl
85.
85. StandStanding ing ReversReverse Ce Curlurl
86.
86. SinglSingle Arm Se Arm Standintanding Reverg Reverse Curlse Curl
87.
87. Curved Curved Bar BBar Biceps iceps CurlCurl
88.
88. Curved Curved Bar ReBar Reverse Bverse Biceps iceps CurlCurl
89.
89. Seated Seated ConcenConcentration tration CurlCurl
90.
90. Seated Seated WrisWrist Ct Curlurl
91.
91. Seated Seated ReversReverse Wrie Wrist Curst Curll
92.
92. Seated OSeated Overheaverhead Td Tricepriceps Extensis Extensionon
93.
93. SinglSingle Arm Overhe Arm Overhead Tead Triceps Ericeps Extensixtensionon
94.
94. StandStanding Ting Tricepriceps Pushs Pushdowndown
95.
95. ReversReverse Grip Te Grip Tricepriceps Pushds Pushdownown
96.
96. SpliSplit Grip Tt Grip Tricepriceps Pushds Pushdownown
97.
97. SinglSingle Arm Te Arm Tricepriceps Pushds Pushdownown
98.
98. SinglSingle Arm Reverse Grie Arm Reverse Grip Trip Triceps Pusceps Pushdownhdown
99.
99. SinglSingle Arm Te Arm Tricepriceps Kickbs Kickbackack
100.
100. SinglSingle Arm Reve Arm Reverse Grierse Grip Tp Tricepriceps Kickbs Kickbackack
101.
101. TTwo Arwo Arm Tm Triceps riceps KickbKickbackack
102.
102. TTwo Arm Rwo Arm Reverse Geverse Grip Trip Tricepriceps Kickbs Kickbackack
103.
103. TTricriceps eps DipDipss
104.
104. SinglSingle Are Arm Tm Tricepriceps Dis Dipsps
105.
105. CrossCross-Bod-Body Ty Tricepriceps Exs Extensiotensionn
ARMS
ARMS
106
106. . Ab Ab CruCrunchnch
107
107. . OblObliquique e CruCrunchnch
108.
108. StandStanding ing TTrunk runk RotatiRotationon
109
109. . SidSide e BenBendd
110.
110. Seated Seated SpinaSpinal l ExtenExtensionsion
ABS & LOWER BACK
ABS & LOWER BACK
5/21/07 5/21/07
