EXERCISE 1: EXTENDED HAMMER PRESS EXERCISE 4: EXTENDED TRICEP EXTENSION

STEP 1.1 STEP 1.2 STEP 1.3 STEP 1.4 STEP 1.5

EXERCISE 2: EXTENDED CRUNCH

STEP 2.1

STEP 2.2

STEP 2.3

STEP 2.4

EXERCISE 3: EXTENDED LUMBAR ARCH

STEP 3.1

STEP 3.2

STEP 3.3

STEP 3.4

STEP 4.1 STEP 4.2 STEP 4.3 STEP 4.4

EXERCISE 5: FRONT SQUAT

STEP 5.1 STEP 5.2 STEP 5.3

EXERCISE 6: EXTENDED BEND OVER, FEET WIDE APART

STEP 6.1 STEP 6.2 STEP 6.3 STEP 6.4 STEP 6.5

EXERCISE 1: EXTENDED FLY

STEP 1.1

STEP 1.1

STEP 1.3

STEP 1.3

STEP 1.2

STEP 1.2

STEP 1.4

STEP 1.4

EXERCISE 2: EXTENDED TWISTED CRUNCH

STEP 2.1

STEP 2.1

STEP 2.2

STEP 2.2

STEP 2.3

STEP 2.3

STEP 2.4

STEP 2.4

STEP 2.5

EXERCISE 3: EXTENDED THORACIC ARCH

STEP 3.1

STEP 3.1

STEP 3.2

STEP 3.2

STEP 3.3

STEP 3.3

STEP 3.4

STEP 3.4

EXERCISE 4: EXTENDED ONE ARM ROW

STEP 4.1 STEP 4.2

STEP 4.3 STEP 4.4

STEP 5.1

STEP 5.1

STEP 5.2

STEP 5.2

STEP 5.3

STEP 5.3

STEP 5.4

STEP 5.4

STEP 5.5

STEP 5.5

STEP 5.6

STEP 5.6

STEP 5.7

STEP 5.7

STEP 5.8

STEP 5.8

STEP 5.9

STEP 5.9

STEP 5.10

STEP 5.10

STEP 5.11

STEP 5.11

EXERCISE 6: EXTENDED BEND OVER, FEET APART

STEP 6.1

STEP 6.1

STEP 6.2

STEP 6.2

STEP 6.3

STEP 6.3

STEP 6.4

STEP 6.4

STEP 6.5

STEP 6.5

EXERCISE 1: EXTENDED PULLOVEREXERCISE 2: EXTENDED FULL SIT-UP

EXERCISE 4: EXTENDED SHOULDER ROTATION

STEP 4.1 STEP 4.2 STEP 4.3 STEP 4.4

STEP 4.5 STEP 4.6 STEP 4.7 STEP 4.8

EXERCISE 5: OVERHEAD SQUAT PRESS EXERCISE 6: EXTENDED BEND OVER, FEET TOGETHEREXERCISE 3: EXTENDED SPINE ARCH

EXERCISE 5: OVERHEAD PRESS-SQUAT

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SEQUENCE 2

SEQUENCE 1

SEQUENCE 3

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PERFORM 6 SETS OF 6 REPETITIONS OF EVERY EXERCISE

PERCENTAGE OF WEIGHT LIFTED FOR EACH EXERCISE:SEQ 1 1: 100% 2: NA 3: NA 4: 150% 5: 200% 6: 150%

SEQ 2 1: 50% 2: NA 3: NA 4: 200% 5: 100% 6: 150%

SEQ 3 1: 150% 2: NA 3: NA 4: 50% 5: 100% 6: 150%

PERFORM 6 SETS OF 6 REPETITIONS OF EVERY EXERCISE

PERCENTAGE OF WEIGHT LIFTED FOR EACH EXERCISE:SEQ 1 1: 100% 2: NA 3: NA 4: 150% 5: 200% 6: 150%

SEQ 2 1: 50% 2: NA 3: NA 4: 200% 5: 100% 6: 150%

PERFORM 6 SETS OF 6 REPETITIONS OF EVERY EXERCISE

PERCENTAGE OF WEIGHT LIFTED FOR EACH EXERCISE:SEQ 1 1: 100% 2: NA 3: NA 4: 150% 5: 200% 6: 150%