BUFF PROGRAM GUIDE STRENGTH | PAGE 1© 2013 Total Gym Commercial, LLC

Burn Under Full Force Program GuideThe following guide can be used to develop and progress the Burn Under Full Force (BUFF) workout from its initial DVD presentation. By following these suggested guidelines, your clients/participants can expect continued improvements and benefits over the release period.

Total Gym models may vary in number of incline levels offered. Suggestions are based on average fitness norms. An individual’s specific fitness level should be considered when selecting an incline. Raise or lower the Incline Level as needed to maintain good form and desired exertion.

LOW RANGE = MID RANGE = HIGH RANGE = lower third of tower middle third of tower top third of tower

Pulley Placement (LAT Bars), Adjustable Glideboard Position and LAT Bars refer to PowerTower and GTS models only.

BURN UNDER FULL FORCE STRENGTH WEEKS 1-3Begin the program content according to the DVD, offering any suitable modifications where necessary for those less mobile.

About Reps: Each exercise should be performed at an incline level where muscle fatigue can be reached in 12 reps. If fatigue does not occur, then raise the level; if form is broken before 12 reps, lower the level.

Upright Supine Warm-up - Squat Series Incline Level: High RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A

Exercise TimeSquat 2:00

Unilateral Squat - right 1:00

Unilateral Squat - left 1:00

Incline Crunch :30 - :45

Unilateral Bridge Squat - right 1:00

Unilateral Bridge Squat - left 1:00

Total Gym premier fitness program.

BUFF PROGRAM GUIDE STRENGTH | PAGE 2© 2013 Total Gym Commercial, LLC

Crunch - alternating with rotation :30

Unilateral Plyometric Squat - alternating 1:00

Crunch - with alternating leg :40

Bilateral Squat - on toes, option to go unilateral 1:00

Upright/Inverted Prone - Push, Pull, Plank Series Incline Level: Low to High Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: Wing Attachment (XLS), Press Bar (PowerTower, GTS), 3Grip Pull-up Bar (Sport)

Exercise Level TimeUpright - Bilateral Pull-up High 1:00

Inverted - Shoulder Press Mid 1:00

Upright - Bilateral Pull-up - unilateral decent High 1:00

Inverted - Unilateral Shoulder Press - bilateral decent Mid 1:00

Upright - Plyometric Pull-up High 1:00

Inverted - Plyometric Shoulder Press Mid 1:00

Inverted - Push-up Low/Mid 1:00

Upright or Inverted - Plank Low :30

Upright or Inverted - Push-up Low/Mid 1:00

Cable Series - Upright Supine Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle

Exercise TimePullover Crunch 1:00

Triceps Extension 1:00

Pullover Crunch - with rotation 1:00

BUFF PROGRAM GUIDE STRENGTH | PAGE 3© 2013 Total Gym Commercial, LLC

Cable Series - Inverted Supine Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Low to Middle

Exercise TimeUnilateral Front Raise 1:00

Bilateral Biceps Curl 1:00

Cuban Press - external rotation 1:00

Cable Series - Kneeling or Seated Backward Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle or Detached

Exercise TimeUnilateral Row - right with rotation 1:00

Unilateral Row - left with rotation 1:00

Biceps Curl 1:00

Cross-cable High Elbow Row 1:00

Wide Rear Fly 1:00

Cable Series - Kneeling or Seated LateralIncline Level: Low to Mid Range Arm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Upper Inside

Exercise TimeTorso Rotation - right 1:00

Chest Fly - right 1:00

Horizontal Shoulder Abduction - right 1:00

Repeat on the left side

BUFF PROGRAM GUIDE STRENGTH | PAGE 4© 2013 Total Gym Commercial, LLC

Cool Down - Stretch

Chest Expansion

Shoulder

Triceps and Chest

Biceps

Hamstrings and Back

WEEKS 4-6Progress the series below with the video titled Strength Weeks 4-6, which can be found at totalgym.com/buff_workshop

Upright/Inverted Prone – Push, PullIncline Level: Low RangeArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/AAccessories: Shoulder Press Bar

Exercise Sequence Level TimeUpright – Bilateral Pull-Up High 1:00

Prone - Shoulder Press Push-up Low 1:00

Upright - Single Arm R Pull-up Low-Mid 0:30

Upright - Single Arm L Pull Up Low-Mid 0:30

Prone Combo: Push-up + Pike-up + Shoulder Push-up + Return to Plank Low 1:00

Upright – Plyometric Pull-up Mid-High 1:00

Prone - Crouching Tiger Low 1:00

BUFF PROGRAM GUIDE STRENGTH | PAGE 5© 2013 Total Gym Commercial, LLC

WEEKS 7-9Progress the series below with the video titled Strength Weeks 7-9, which can be found at totalgym.com/buff_workshop

Upright Supine with Cables AttachedIncline Level: Mid to High RangeArm Pulley Cable: Attached to glideboardLAT Bars Pulley Placement: Inside Middle

Exercise Sequence Level TimeIron Cross Mid-High 1:00

Single Arm R Cross Body Pullover Crunch Mid-High 1:00

Single Arm L Cross Body Pullover Crunch Mid-High 1:00

Triceps Press Down Mid-High 1:00

Cable Abdominal Crunch High 1:00

WEEKS 10-12Progress the series below with the video titled Strength Weeks 10-12, which can be found at totalgym.com/buff_workshop

Cable Series – Kneeling or Seated LateralIncline Level: Mid to High RangeArm Pulley Cable: Attached to glideboardLAT Bars Pulley Placement: Inside MiddleAdjustable Glideboard Position: Level or Decline

Exercise Sequence (using front rail handle) Level TimeBicep Curl High 1:00

Horizontal Shoulder Adduction Mid 1:00

Lateral Shoulder Press Mid-High 1:00

Torso Rotation Mid-High 1:00

Repeat sequence on the other side

BUFF PROGRAM GUIDE CARDIO | PAGE 6© 2013 Total Gym Commercial, LLC

BURN UNDER FULL FORCE CARDIO WEEKS 1-3Begin the program content according to the DVD, offering any suitable modifications where necessary for those less mobile.

Standing Warm-up Incline Level: N/AArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/A

Exercise RepsShoulder Roll - backward + Fast Squats 4 + 4

Shoulder Roll - forward + Fast Squats 4 + 4

Shoulder Roll - backward + Fast Squats 4 + 4

Shoulder Roll - forward + Fast Squats 4 + 4

Torso Rotation + Fast Squats 4 + 2 (8X)

Squats + Arm Driver (middle) 8

Squats + Arm Driver (diagonal) 8

Combo: Squats + Arm Driver (middle + diagonal) 8

Shoulder Roll - forward + Fast Squats 4 + 4

Shoulder Roll - backward + Fast Squats 4 + 4

Torso Rotation + Fast Squats 4 + 2 (4X)

Squats + Arm Driver (middle) 8

Squats + Arm Driver (diagonal single arm) 8

Combo: Squats + Arm Driver (middle + diagonal) 8

Upright Supine & Lunge Series Incline Level: Low to High RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Weighted Plyo Ball, Dumb Bell, Kettle Bell

Exercise RepsSquat + Chest Press 8

Plyometric Squat + Chest Press 8

BUFF PROGRAM GUIDE CARDIO | PAGE 7© 2013 Total Gym Commercial, LLC

Plyometric Squat + Tuck + Arms Extended 8

Plyometric Squat + Tuck + Crunch 8

Plyometric Squat + Pike 8

Repeat, then transition to the floor for Lunge Series

Plyometric Lunge - right close 8

Plyometric Lunge - right mid 8

Plyometric Lunge - right long 8

Plyometric Lunge - left close 8

Plyometric Lunge - left mid 8

Plyometric Lunge - left long 8

Cable Series - Upright Supine Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Middle Inside

Exercise RepsCombo: Lat Raise Up + 3 Narrow Lat Rows + Lat Pull Down 1 + 3 + 1

Shoulder Adduction (Iron Cross) 4

Combo: Lat Raise Up + 3 Wide Lat Rows + Lat Pull Down 1 + 3 + 1

Shoulder Adduction (Iron Cross) 4

Combo: Lat Raise Up + 6 Narrow Lat Rows + Lat Pull Down 1 + 6 + 1

Shoulder Adduction (Iron Cross) + Legs in Table Top 4

Combo: Lat Raise Up + 6 Wide Lat Rows + Lat Pull Down 1 + 6 + 1

Shoulder Adduction (Iron Cross) + Legs in Table Top 4

Combo: Lat Raise Up + 6 Narrow Lat Rows + Lat Pull Down 1 + 6 + 1

Shoulder Adduction (Iron Cross) + Legs in Table Top 4

Combo: Lat Raise Up + 6 Wide Lat Rows + Lat Pull Down 1 + 6 + 1

Shoulder Adduction (Iron Cross) + Legs in Table Top 4

Triceps Press Down 4

Double Leg Extension - up, out, in, down 2

Triceps Press Down 4

Double Leg Extension - up, out, in, down 2

BUFF PROGRAM GUIDE CARDIO | PAGE 8© 2013 Total Gym Commercial, LLC

Combo: Triceps Press Down + Leg Extension 1 + 1 (4X)

Crunch: R/L/R Oblique Twist - hold 1

Crunch: L/R/L Oblique Twist - hold + Leg Extension 1 + 1

Crunch: R/L/R Oblique Twist - hold + Leg Extension 1 + 1

Crunch: L/R/L Oblique Twist - hold + Leg Extension 1 + 1

Crunch: R/L/R Oblique Twist - hold + Leg Extension 1 + 1

Crunch: L/R/L Oblique Twist - hold + Leg Extension 1 + 1

Standing Squat Series - Narrow, Mid, Wide, Narrow & Floor Touch

Incline Level: High RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/AOptional Accessories: Weighted Plyo Ball, Dumb Bell, Kettle Bell

Exercise RepsSquat (Narrow, Mid, Wide, Narrow & Floor Touch) - right 1

Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - left 1

Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - right with pulse 1

Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - left with pulse 1

Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - right with pulse 1

Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - left with pulse 1

Plyometric Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - right with pulse 1

Plyometric Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - left with pulse 1

Plyometric Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - right with pulse 1

Plyometric Squat (Narrow, Mid, Wide, Narrow & Floor Touch) - left with pulse 1

BUFF PROGRAM GUIDE CARDIO | PAGE 9© 2013 Total Gym Commercial, LLC

Cable Series - Kneeling Lateral Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Low and Inside Upper Adjustable Glideboard Position: Level or Decline

Exercise RepsCombo: Unilateral Shoulder Abduction + Bilateral Torso Rotation 1 + 1 + 1 + 1 (4X) + Unilateral Bicep/Shoulder Press + Bilateral Torso Rotation

Unilateral Cable Windmill + Unilateral Lateral Raise 1 + 1 (4X)

Unilateral High Row + Unilateral Chest Fly 1 + 1 (2X)

Unilateral High Row - hold + Unilateral Chest Fly + Unilateral High Row - release 1 + 1 + 1 (4X)

Unilateral High Row - hold + Unilateral Chest Fly + Unilateral High Row - release 1 + 1 + 1 (8X)

Cable Series - Kneeling Backward Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Low and Inside Upper Adjustable Glideboard Position: Level or Decline

Exercise RepsBicep Curl + High Row 1 + 1 (4X)

Lat Pull + Triceps Kickback/Extension 1 + 1 (4X)

Combo: Bicep Curl + High Row + Lat Pull + Triceps Kickback/Extension 1 + 1 + 1 + 1 (4X)

Transition to floor or use Glideboard

Unilateral Lunge + Plyometric Jump - right 8

Unilateral Lunge + Plyometric Jump - left 8

REPEAT KNEELING LATERAL SERIES AND KNEELING BACKWARD SERIES ON OPPOSITE SIDE

BUFF PROGRAM GUIDE CARDIO | PAGE 10© 2013 Total Gym Commercial, LLC

Standing Series - Push-up Incline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A

Exercise RepsPush-up - Narrow width hands and feet 8

Push-up - Shoulder width hands and feet 8

Push-up - Wide width hands and feet 8

Upright Prone & Power Push-up Series Incline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: AbCrunch (XLS), SCRUNCH (PowerTower, GTS, Sport)

Exercise RepsCombo: Crunch - Knees on/in + Knees off/in + Pike + Unilateral - right leg 1 + 1 + 1 + 1

Combo: Crunch - Knees on/in + Knees off/in + Pike + Unilateral - left leg 1 + 1 + 1 + 1

Combo: Crunch - Knees on/in + Knees off/in + Pike + Unilateral - right leg 1 + 1 + 1 + 1

Combo: Crunch - Knees on/in + Knees off/in + Pike + Unilateral - left leg 1 + 1 + 1 + 1

Transition to floor

Power Push-up: Hands to floor, jump into push-up, jump back to squat, stand up 8

Repeat

Cable Series - Inverted Supine Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle Adjustable Glideboard Position: Level or Decline

Exercise RepsBilateral Biceps Curl 4

Alternating Unilateral Shoulder Flexion 2

Bilateral Deltoid Raise Wide 4

Bilateral Biceps Curl + Trunk Flexion 4 + 1

Alternating Unilateral Shoulder Flexion + Trunk Flexion 2 + 1

BUFF PROGRAM GUIDE CARDIO | PAGE 11© 2013 Total Gym Commercial, LLC

Bilateral Deltoid Raise Wide + Trunk Flexion 4 + 1

Combo: Bilateral Biceps Curls + 1 + 1

Trunk Flexion, Alternating Unilateral Shoulder Flexion + 1 + 1

Trunk Flexion, Bilateral Deltoid Raise Wide + Trunk Flexion 1 + 1

(2X)

Bridge - hold

Bilateral Biceps Curl in Bridge 4

Alternating Unilateral Shoulder Flexion in Bridge 4

Bilateral Deltoid Raise Wide in Bridge 4

Upright Prone - Push-up, Pull-up, Side-Lying Series Incline Level: High RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A LAT Bars: Lowered Required Accessories: Wing Attachment (XLS), 3Grip Pull-up Bar (Sport)

Exercise RepsPush-up: Spiderman Twist - right 5

Push-up: Spiderman Twist - left 5

Bilateral Plyometric Pull-up - with alternating grip 20

Unilateral Side-Lying Plyometric Lunge - right 20

Unilateral Side-Lying Plyometric Lunge - left 20

Repeat 2-3 times

BUFF PROGRAM GUIDE CARDIO | PAGE 12© 2013 Total Gym Commercial, LLC

Cool Down - Prone, Supine Incline Level: Low RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A LAT Bars: Raised Required Accessories: Leg Pull Accessory (XLS), Leg Pulley System (PowerTower, GTS, Sport)

Exercise RepsSpinal Flexion + Hip Opener 2

Spinal Flexion + Hip Opener - with alternating arm driver 4

Attach Leg Pulley

Combo: Double Leg Extension, hamstring stretch 2

Leg Scissors 4

Leg Circles - right/left 2 (2X)

Piriformis Combo - hold + Leg Extension - right 2

Piriformis Combo - hold + Leg Extension - left 2

Detach Leg Pulley

Seated Lateral Stretch - right 1

WEEKS 4-6Change the lower body floor-based plyometric exercises for the following series as set out below. Keep the Total Gym exercises as they are in the original program. Progress the series below with the video titled Cardio Weeks 4-6, which can be found at totalgym.com/buff_workshop

Upright Supine & Lunge SeriesIncline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A

Exercise Sequence Reps Lateral Plyometric Lunge R Leg 16

Lateral Plyometric Lunge L Leg 16

Alternating Plyometric Lunge 16

BUFF PROGRAM GUIDE CARDIO | PAGE 13© 2013 Total Gym Commercial, LLC

Standing Squat SeriesIncline Level: High RangeArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/A

Exercise Sequence Reps Plyometric Squat Jacks 12

Plyometric Jack Heel Clicks 12

Sumo Squat Walk 12 (R+L = 1 Rep)

Tuck Jump 12

Cable Series – Kneeling BackwardsIncline Level: High RangeArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/A

Exercise Sequence RepsGlideboard Lateral Hops 16

Single Leg Plyometric Hops R Leg 16

Glideboard Lateral Hops 16

Single Leg Plyometric Hops L Leg 16

WEEKS 7-9Change the upper body floor-based exercises for the following series as set out below. Keep the Total Gym exercises as they are in the original program. Progress the series below with the video titled Cardio Weeks 7-9, which can be found at totalgym.com/buff_workshop

Standing Series – Push-up

Exercise Sequence Reps Lateral Push-up 8

Staggered Push-up R Arm Forward 8

Lateral Push-up 8

Staggered Push-up L Arm Forward 8

BUFF PROGRAM GUIDE CARDIO | PAGE 14© 2013 Total Gym Commercial, LLC

Upright Prone & Power Push-up Series

Exercise Sequence RepsPlyo Beast 12

Donkey Kicks 12

Power Push-up 12

WEEKS 10-12Progress the series below with the video titled Cardio Weeks 10-12, which can be found at totalgym.com/buff_workshop

Cable Series - Kneeling LateralIncline Level: Mid RangeArm Pulley Cable: Attached to glideboardLAT Bars Pulley Placement: Inside Middle Adjustable Glideboard Position: Level or Decline

Exercise Sequence (using both handles) RepsCombo: Unilateral Shoulder Abduction + Bilateral Torso Rotation + 1 + 2 + 1 + 2 (4X)

Unilateral Bicep/Shoulder Press + Bilateral Torso Rotation

Unilateral Cable Windmill + Unilateral Lateral Raise 2 + 2 (4X)

Unilateral High Row + Unilateral Chest Fly 1 + 1 (2X)

Unilateral High Row - hold + Unilateral Chest Fly + Unilateral High Row - release 1 + 6 + 1 (2X)

Change position on the glideboard and repeat sequence on the other side

BUFF PROGRAM GUIDE ACTIVE REST | PAGE 15© 2013 Total Gym Commercial, LLC

BURN UNDER FULL FORCE ACTIVE REST WEEKS 1-3Begin the program content according to the DVD, offering any suitable modifications where necessary for those less mobile.

Base Stand - Facing Backward Sun Salutation Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform (PowerTower, GTS, Sport)

Exercise RepsOverhead Reach with Lateral Flexion - right/left 1

Forward Bend 1

Plank 1

Triceps Dip 1

Upward Dog 1

Roll Up 1

Repeat 4-8 times

Backward Lunge Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform (PowerTower, GTS, Sport)

Exercise RepsBackward Lunge 2

Backward Lunge + Overhead Reach 4

Lunge + Lateral Reach 4

Lunge - hold 3-5 breaths

BUFF PROGRAM GUIDE ACTIVE REST | PAGE 16© 2013 Total Gym Commercial, LLC

Side Lunge Series Incline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform (PowerTower, GTS, Sport)

Exercise RepsTriangle Position - with reach 4-8

Warrior II Lunging

Side Angle 3-5 breaths

Side Angle - with reach 5-8

Side Angle - with opposite arm reach 5-8

Repeat the Series listed below: RepsSun Salutation Series 1

Backward Lunge Series - opposite side 1

Side Lunge Series - opposite side 1

Sun Salutation Series 1

Side Plank Series Incline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform (PowerTower, GTS, Sport)

Exercise RepsLow Squat + Shoulder Flexion 1

Side Bend Prep with Hip Drops 5-8

Rotational Plank + Twist 5-8

Repeat the Series listed below: RepsSun Salutation Series 1

Side Plank Series - opposite side 1

Sun Salutation Series 1

BUFF PROGRAM GUIDE ACTIVE REST | PAGE 17© 2013 Total Gym Commercial, LLC

Cable Series - Seated BackwardIncline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A

Exercise RepsHamstring Stretch 5-8 breaths

Back Extension + Hip Hinging 5 to 8

Seated Hip Hinging + Shoulder Flexion 5 to 8

Shoulder Flexion - hold 5-8 breaths

Alternating Single Arm Circles 5 to 8

Hamstring Stretch 5-8 breaths

Combo: Hip Hinging + Shoulder Flexion + Single Arm Circle - right 1

Combo: Hip Hinging + Shoulder Flexion + Single Arm Circle - left 1

Combo: Hip Hinging + Shoulder Flexion + Single Arm Circle - right 1

Combo: Hip Hinging + Shoulder Flexion + Single Arm Circle - left 1

Seated Figure Four Stretch 5 to 8 breaths

Seated Figure Four + Hip Hinge 5 to 8

Seated Figure Four Stretch - hold 5 to 8 breaths

Repeat Figure Four Stretch Series on opposite side

Cable Series - Seated LateralIncline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle

Exercise RepsTricep Press Out and Overhead (Arm Sweep) 5 to 8

Tricep Press Out and Overhead - hold + Rotational Punch 5 to 8

Bicep Curl + Overhead Press 5 to 8

Bicep Curl + Overhead Press - hold + Row - with rotation 5 to 8

Repeat on opposite side

BUFF PROGRAM GUIDE ACTIVE REST | PAGE 18© 2013 Total Gym Commercial, LLC

Cable Pulley Series - Seated Forward Incline Level: Low to Mid Range Arm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle Adjustable Glideboard Position: Level or Decline

Exercise RepsScooping 5-8

Triceps Press 5-8

Scoop + Triceps Press 5-8

Kneeling Backward Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: AbCrunch (XLS), SCRUNCH (PowerTower, GTS, Sport)

Exercise RepsChild’s Pose Stretch 5-8 breaths

Hip Extension in Quadruped 5-8

Pigeon Pose 5-8 breaths

Pigeon Pose + Back Extension 5-8

Repeat on the opposite side

Quadruped: Cat and Camel 5-8 each direction

Latissimus Dorsi Stretch 5-8 breaths

Latissimus Dorsi Stretch - other side 5-8 breaths

Supine - Leg Pulley Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: Leg Pull Accessory (XLS), Leg Pulley System (PowerTower, GTS, Sport)

Exercise RepsHip Hinging 5-8

Hamstring Stretch - scissor legs 5-8 breaths

Long Spine Preps 5-8

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Long Spine 5-8

Figure Four Stretch 5-8 breaths

Figure Four Stretch - opposite side 5-8 breaths

Frogs + Adductor Stretch 5-8

WEEKS 4-6Progress the series below with the video titled Active Rest Weeks 4-6 which can be found at totalgym.com/buff_workshop

Backward Lunge SeriesIncline Level: Low to Mid-RangeArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/AOptional Accessories: Standing Platform (PowerTower, GTS, Sport)

Exercise Sequence Reps Backward Lunge + Overhead Reach 2

Hands to the Floor Rotations R/L 4

Single Leg Pikes R Leg 4

Return to Lunge Position 1

Backward Lunge + Alternating Warrior Twists 4

Return to Base Stand 1

Repeat sequence left leg

WEEKS 7-9Progress the series below with the video titled Active Rest Weeks 4-6 which can be found at totalgym.com/buff_workshop

Cable Series – Seated BackwardIncline Level: Low to Mid-RangeArm Pulley Cable: Attached to GlideboardLAT Bars Pulley Placement: Inside MiddleAdjustable Glideboard Position: Level or Decline

Exercise Sequence Reps Hamstring Stretch 5-8 breaths

Back Extension + Hip Hinging 8

High Pull Row 8

External Shoulder Rotation 8

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Alternating Unilateral Horizontal Shoulder Adduction with Rotation 8

Combo: Hip Hinging + High Row + External Shoulder Rotation + 1

Unilateral Horizontal Shoulder Adduction R

Combo: Hip Hinging + High Row + External Shoulder Rotation + 1

Unilateral Horizontal Shoulder Adduction L

Seated Figure Four Stretch 5-8 breaths

Seated Figure Four + Hip Hinge 8

Seated Figure Four Stretch – hold 5-8 breaths

WEEKS 10-12Progress the series below with the video titled Active Rest Weeks 10-12 which can be found at totalgym.com/buff_workshop

Kneeling Backward SeriesIncline Level: Low to Mid-RangeArm Pulley Cable: N/ALAT Bars Pulley Placement: N/AAccessories: Ab Crunch (XLS), SCRUNCH (PowerTower, GTS, Sport

Exercise Sequence Reps Child’s Pose Stretch 5-8 breaths

Hip Extension in Plank 8

Pigeon Pose 5-8 breaths

Side Plank 5-8 breaths

Side Pike 8

Repeat opposite side

Child’s Pose Stretch 5-8 breaths

Pike 8

Latissimus Dorsi Stretch 5-8 breaths

Latissimus Dorsi Stretch - other side 5-8 breaths

BUFF PROGRAM GUIDE ACTIVE REST / SUMMARY | PAGE 21© 2013 Total Gym Commercial, LLC

BURN UNDER FULL FORCE FULL PROGRAM SUMMARY12-Week Advanced, Go Hard Game Changing Program

NOTE: Video progressions for Weeks 4-6, Weeks 7-9 and Weeks 10-12 located at totalgym.com/buff_workshop

WEEKS 1-3 WEEKS 4-6 WEEKS 7-9 WEEKS 10-12 Basic Workout DAYS provided on DVD See NOTE above See NOTE above See NOTE above

Day 1 Strength Strength Strength Strength

Day 2 Active Rest Active Rest Active Rest Active Rest

Day 3 Cardio Cardio Cardio Cardio

Day 4 Rest Day Rest Day Rest Day Rest Day

Day 5 Strength Strength Strength Strength

Day 6 Active Rest Active Rest Active Rest Active Rest

Day 7 Cardio Cardio Cardio Cardio