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PHYSIGRAPHE CLIPART
Specialized image collection of exercises
Recueil d’images spécialisées d’exercices
MORE THAN
2200 IMAGES
ET PLUS
CDROM FOR WINDOWS and MAC
CDROM POUR WINDOWS et MAC
BMP format
VERSION 2 PRO Format BMP
LICENSE AGREEMENT FOR PHYSIGAPHE CLIPART
PHYSIGRAPHE CLIPART is protected by copyright laws and international copyright treaties, as well as other intellectual
property laws and treaties. PHYSIGRAPHE CLIPART is licensed, not sold.
All images from PHYSIGRAPHE CLIPART can be used to enhance any visual presentation or training program. These
images can be inserted into word processing programs and used to design workouts for your clients and athletes.
PHYSIGRAPHE CLIPART (BANK OF IMAGES) MUST BE USED ON ONE COMPUTER ONLY.
GRANT OF LICENSE
- Use and Copy. Physigraphe grants to you the right to use copies of PHYSIGRAPHE CLIPART only in
conjunction with validly licensed copies of PHYSIGRAPHE CLIPART (Bank of images). You may make
copies of PHYSIGRAPHE CLIPART for use on all computers for which you have licensed PHYSIGRAPHE
CLIPART. You may also make copies of PHYSIGRAPHE CLIPART for backup or archival purposes.
RESTRICTION
- You may not distribute copies of PHYSIGRAPHE CLIPART to third parties.

- You may not separate PHYSIGRAPHE CLIPART into its component parts for use on more than one
computer.
- You may not rent or lease PHYSIGRAPHE CLIPART.
- You may not use PHYSIGRAPHE CLIPART’s images on a website without an agreement with
PHYSIGRAPHE.
DISCLAIMER
The informations and images available on PHYSIGRAPHE CLIPART are not intended to be a substitute for professional or
medical advice and must not be taken to be the rendering of professional advice. Your use of PHYSIGRAPHE CLIPART
(Bank of images) and the informations available through it is solely at your own risk.
PHYSIGRAPHE is not responsible for the accuracy, reliability, effectiveness, nor correct use of information you receive
through PHYSIGRAPHE CLIPART, or for any health problems your clients may suffer which may result from
PHYSIGRAPHE CLIPART image. PHYSIGRAPHE assumes no liability for the informations from PHYSIGRAPHE
CLIPART.
When you use PHYSIGRAPHE CLIPART, you agree to indemnify and hold harmless PHYSIGRAPHE for any loss,
liability, claim, damage, and expenses (including reasonable attorneys' fees) arising from or in connection with your use of
the information or services you give through the use of the PHYSIGRAPHE CLIPART (Bank of images).
LICENCE PHYSIGRAPHE CLIPART
PHYSIGRAPHE vous accorde une licence d’utilisation des images de PHYSIGRAPHE CLIPART VERSION 2.x PRO à
des fins strictement personnelles. Les images de PHYSIGRAPHE CLIPART peuvent être utilisées pour améliorer l’aspect
visuel d’une présentation ou d’un programme d’entraînement pour vos clients et athlètes. Les images concernées par cette
licence sont la propriété de PHYSIGRAPHE et sont protégées par la législation relative aux droits d’auteurs.
POUR L’UTILISATION SUR LE WEB, VEUILLEZ COMMUNIQUER AVEC PHYSIGRAPHE POUR UNE ENTENTE
À CETTE EFFET.
Vous pouvez :
- Utiliser les images sur un seul ordinateur.

- Faire une copie du cd-rom PHYSIGRAPHE CLIPART pour archive, ou le copier sur votre disque dur et garder
l’original pour archive.
- Utiliser la banque d’images PHYSIGRAPHE en réseau, si vous détenez une licence pour chacun des ordinateurs
pouvant accéder aux banques d’images PHYSIGRAPHE.
Vous ne pouvez pas :
- Copier le document PHYSIGRAPHE CLIPART.

- Sous-traiter la banque d’images, louer sous quelle que forme que ce soit toute ou partie de la banque d’images
PHYSIGRAPHE.
AVERTISSEMENT
Les informations et images d’exercices de PHYSIGRAPHE ne prétendent pas jouer le rôle de substitut aux conseils
professionnels ou médicaux et ne doit pas être vu comme le résultat d’une consultation auprès d’un professionnel.
L’utilisation de la banque d’exercices de PHYSIGRAPHE reposent à vos risques et périls.
PHYSIGRAPHE ne sera pas rendu responsable pour l’exactitude, la fiabilité, l’efficacité ou l’utilisation correcte de
l’information et/ou services rendus par la banque d’images PHYSIGRAPHE CLIPART ou pour n’importe quel problème de
santé résultant de la pratique d’un entraînement physique, de produits, ou de tout ce que vous apprenez à partir de la banque
d’exercices PHYSIGRAPHE CLIPART. PHYSIGRAPHE n’assume aucune responsabilité pour l’information et les
services rendus par la banque d’exercices PHYSIRGAPHE CLIPART ni pour aucun diagnostic ou traitement suivant son
utilisation.
Lorsque vous utilisez la banques d’exercices PHYSIGRAPHE CLIPART, vous confirmez de rendre PHYSIGRAPHE non
responsable et de l’indemniser pour n’importe quelle perte, dommage ou dépenses suivant ou en rapport avec l’information
ou services reçu par la banque d’exercices PHYSIGRAPHE CLIPART.
PHYSIGRAPHE CLIPART R
Physigraphe Clipart is a tool that offer you more than 2200 bitmap pictures of execises. The visual impact of
these pictures will help your clients better understand the exercises assigned to them and perform better..
Physigraphe Clipart is taylored for professionals and specialists in weight training and therapeutic programs.
Physigraph Clipart is easy to use and affords you a multitude of exercise programs possibilities. There are no
limits to the variety of programs that you can offer to your athletes and clients.
It is important that each exercises should be demonstrated properly to your clients and supervised periodically.
Variety is the key to training and rehabilitation success.
Physigraphe Clipart est un outil de travail vous offrant plus de 2200 images bitmaps d'exercices physiques. Le
principe d'imagerie de vos programmes d'exercices aidera vos clients à visualiser et à comprendre leur
programme et ainsi à mieux le mettre en pratique.
Physigraphe Clipart est simple d'utilisation et il peut s'adapter à une multitude de programmes d'exercices. Le
nombre de programmes qu'il vous permet d'élaborer pour vos athlètes et clients est pratiquement illimité.
Physigraphe Clipart est conçu spécialement à l'intention des professionnels et des spécialistes de l'entraînement
musculaire et thérapeutique.
Il est important que chacun des exercices soit démontré à vos clients. Le maintient d'une supervision régulière
y est aussi indispensable.
La variété est la clé d'un programme réussi.
3
Click on the subject you want to
see the page.
Cliquer sur le sujet désiré pour

voir la page. INDEX – Table des matières
License Agreement Physigraphe p.1

Licence Physigraphe p.2
Introduction p.3
Using Excel Tranining Program p.6
Utilisation du programme Excel p.7
Excel Program p.8
Programme Excel p.9
Example - 9 exercises sheet - the visual (Recto) p10
Example - 9 exercises sheet – the result sheet (Verso) p.11
Grip and Position - Table 1 - Prises et positions – Table 1 p.12-13-14
Tricks - Table 2 - Astuces - Table 2 p.15-16
MUSCULAR EXERCISES – Exercices musculaires

Abdominals – Abdominaux p.18-19-20-21-22
Exercise Ball – Ballon d’exercices p.23-24-25
Back – Dos p.27-28-29-30
Exercise Ball – Ballon d’exercices p.31-32
Biceps p.34-35
Exercise Ball – Ballon d’exercices p.35
Buttocks p.37
Calfs - Mollets p.39
Forearms – Avant-bras p.41
Legs – Jambes p.43-44-45-46
Neck – Cou p.50
Pectorals – Pectoraux p.52-53
Shoulders – Épaules p.56-57-58
Rotators – Rotateurs p.61
Triceps p.63-64
Plyo_Power_Stabilisation – Plio_Puissance_Stabilisation p.67-68-69-70-71
Weight Lifting – Haltérophilie p.73

Flexibility – Flexibilité p.75-76-77
Warm up & Aerobic – Échauffement et aérobie p.80
THERAPEUTIC EXERCISES – Exercices thérapeutiques
Range of motion – Amplitude de mouvement

Back - Dos p.82
Elbows – Épaules p.82
Feet – Pieds p.82
Hands – Mains p.82
Hips – Hanches p.83
Knees – Genoux p.83
Neck – Cou p.83
Shoulders – Épaules p.84
Flexibility - Flexibilité
Back – Dos p.86
Feet – Pieds p.87
Neck – Cou p.88
Strengthening - Renforcements
Abdominals – Abdominaux p.90
Back – Dos p.90
Elbows – Coudes p.90
Feet – Pieds p.91
Neck – Cou p.93
Rotators – Rotateurs p.93
Core Stablization & Posture – Stablisation « Core » et posture p.96-97-98
Symptoms of Unbalanced Muscles p.100-101-102

USING THE EXCEL TRAINING PROGRAM
1.Opening from Windows
a) Insert the Physigraphe Clipart disc in your CD-ROM drive.

b) Double click on the My Computer icon.
c) Double click on the CD-ROM icon.
d) Open the PGClipart-V2pro file.
e) Open the Prog_Exl file.
f) Open the Eng-PROG program (English version) or the PROG-Fran (French
version).
2. Insert a Physigraphe picture
a) From the Tools menu, select Protection to unprotect the sheet.

b) From the Insert menu go to Pictures From File.
c) From Look In select your CD-ROM drive.
d) Open PGClipart-V2pro.
e) Follow the access way described on the top of your picture page chosen from
the Physigraphe book.
f) Click on the picture’s code.
g) Drag the picture in the desire box.
3. How to used the Physigraphe Excel program?
a) From the visual sheet, write the client’s name and program’s number.
b) Insert the exercise’s number on the top left of the image’s box (see example in
the annex’s book – exercise A1, A2, B1 etc..).
c) Indicate the number of series, repetitions, tempo and rest for each exercises
and workout.
d) Indicate by 1, in the “Alter” cell, if it’s not an alternate exercise and by 2 if it
is an alternate exercise.
e) Write the instruction your client needs in the note space.
f) Print the report sheet you need at the back of your visual sheet.
MODE D’UTILISATION DU PROGRAMME D’ENTRAÎNEMENT DE
PHYSIGRAPHE SOUS EXCEL
1. Comment avoir accès au programme Excel de l’interface Windows ?
1. Depuis l’icône poste de travail, ouvrir la fenêtre de votre cédérom

2. De cette fenêtre ouvrir le fichier PGClipart-V2pro
3. Ouvrir le fichier Pro_Exl
4. Ouvrir le programme Eng-PROG (pour ouvrir le programme anglais) ou le
programme PROG-Fran (pour ouvrir le programme français)
2. Comment importer les images de PHYSIGRAPHE ?
(Depuis le programme Excel de PHYSIGRAPHE)
1. S’assurer que la protection de la feuille du visuel est enlevée. – De l’outil

protection, désactiver l’outil.
2. D’insertion, aller dans « image », et de là dans « à partir du fichier ».
3. Ouvrir la fenêtre de votre cédérom.
4. Ouvrir le fichier PGClipart-V2pro
5. Du livre d’images de PHYSIGRAPHE suivre le chemin d’accès situé au-dessus
de l’image choisie, et ouvrir le code de l’image situé en dessous de celle-ci.
6. Placer l’image dans la case désirée.
3. Comment utiliser le programme Excel de PHYSIGRAPHE ?
1. De la feuille du visuel, indiquer le nom du client et le numéro du programme.

2. Insérer l’image et indiquer le code correspondant à l’image, situer à gauche au
niveau supérieur de l’image (voir exemple dans annexe du livre—dessins « A1,
A2, B1 etc..)
3. Indiquer le nombre de série, de répétition, le tempo et le temps de repos pour
chacun des exercices et pour chacune des séances, s’il y a lieu.
4. Ne pas oublier d’indiquer si l’exercice est fait par un mouvement alterné ou non.
En inscrivant 1 dans la case « Alter » pour un mouvement qui ne serait pas
alterné, et 2 pour un mouvement qui serait alterné.
5. Dans la case « Note » inscrivez les instructions appropriées à l’exercice.
6. Imprimer la feuille.
7. Au verso de la feuille du visuel, imprimer l’une des deux feuilles de suivi client.
PHYSIGRAPHE CLIPART
Name: Program: 1
Program identification
Exercise identification
A1 A2 B1
Time of training for
Wtt each workout
1 Box to place
(automatically
2 image
calculated)
3
4
5
6
Ser. Rep. Tempo Rest Ser. Rep. Tempo Rest Ser. Rep. Tempo Rest
Wt 1
Wt 2
Wt 3
Wt 4
Wt 5
Wt 6
Alter. 1 Alter. 1 Alter. 1
Note: Note: Note:
Put 1 for a not alternate exercise You click in front of note
2 for an alternate exercise to write a note in the note
box
B2 C1 C2
Wtt
1
2
3 When the exercise sheet is completed
4 the program 1 is completed too.
5
6
Ser. Rep. Tempo Rest Ser. Rep. Tempo Rest Ser. Rep. Tempo Rest
Wt 1
Wt 2
Workout 1 to 6 When you want to prescribed different sets in a workout you have to
Wt 3
write in the exercise sheet the first set only and in the program 2 you
Wt 4
write all the other sets with different repetitions.
Wt 5
Wt 6
Note: Note: Note:
Wt-Ttime Total Wt_time Wt-Ttime Total Wt_time Wt-Ttime Total Wt_time

Wt 1 min. Wt 3 min. Wt 5 min.
Wt 2 min. Wt 4 min. Wt 6 min.
Page 1
PHYSIGRAPHE inc.
Nom: Programme: 1 Consultant:
Identification de programme
Identification de l'exercice
A1 A2 B1
Séa T
1 Temps d'entraînement de Cadre où
2 chaque séance en minute. placer l'image
3 (Calculé automatiquement)
4
5
6
Sér. Rép. Tempo Repos Sér. Rép. Tempo Repos Sér. Rép. Tempo Repos
Séa 1
Séa 2
Séa 3
Séa 4
Séa 5
Séa 6
Note: Note: Note:
Cliquer devant "Note"
Mettre 1 pour un mouvement non- pour y inscrire une note.
alterné et 2 pour un mouvement
alterné.
B2 C1 C2
Séa T
1 Pour la prescription de différentes séries dans un entraînement,
2 vous devez écrire seulement la première série sur la feuille
3 d'exercices. Vous inscrivez les autres séries, avec le nombre
4 de répétions, sur la feuille de programme 2.
5
6
Sér. Rép. Tempo Repos Sér. Rép. Tempo Repos Sér. Rép. Tempo Repos
Séa 1
Séa 2 Séance 1 à 6
Quand la feuille d'exercices est
Séa 3
complété, la feuille de programme 1
Séa 4
l'est aussi.
Séa 5
Séa 6
Note: Note: Note:
Ttens Séa. T_total séa. Ttens Séa. T_total séa. Ttens Séa. T_total séa.
Séa 1 min. Séa 3 min. Séa 5 min.
Séa 2 min. Séa 4 min. Séa 6 min.
**Cliquer dans l'espace réservé à l'image avant d'insérer l'image.
Préparé par SYLVAIN LEMAIRE 2003-07-08 Page 1

EXAMPLE
Name: Mr. X info Program: 1 Consultant: Mr. Z

info info info
VERSO
A1 A2 A3
Wtt
60,2
Trep
368
Ttime
35,7
594 Set Rep. Tempo Rest Set Rep. Tempo Rest Set Rep. Tempo Rest
1 8 2 1 1 60 1 8 4 1 1 45 1 12 2 1 2 45
1 8 2 1 1 60 1 6 4 1 1 45 1 10 2 1 2 45
1 8 2 1 1 60 1 4 4 1 1 60 1 10 2 1 2 45
1 6 2 1 1 60 1 2 3 1 1 60
Note: Note: Note:
VERSO
B1 B2 C1
Wtt
60,2
Trep
368
Ttime
35,7
1 12 2 0 2 45 1 12 3 1 2 60 1 12 3 1 2 60
1 12 2 0 2 45 1 12 3 1 2 60 1 12 3 1 2 60
1 12 2 0 2 45 1 12 3 1 2 60 1 12 3 1 2 60

Note: Note: Note:
VERSO
C2 D1 D2
Wtt
60,2
Trep
368
Ttime
35,7
1 12 3 1 2 60 1 25 1 2 1 45 1 12 1 2 1 60
1 12 3 1 2 60 1 25 1 2 1 45 1 12 1 2 1 60
1 12 3 1 2 60

Note: Note: Note:
Exercise sheet Page 1

Name: Mr. X EXAMPLE
Program: 1
Exerc. A1 Workout 1 2 3 4 5 6 7 8 Exerc. A2 Workout 1 2 3 4 5 6 7 8

Recto Set Tempo Load Load Load Load Load Load Load Load Recto Set Tempo Load Load Load Load Load Load Load Load
Rep. Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
1 2 1 1 1 4 1 1
8 60 8 45
1 2 1 1 1 4 1 1
8 60 6 45
1 2 1 1 1 4 1 1
8 60 4 60
1 2 1 1 1 3 1 1
6 60 2 60
Alter. Note: Alter. Note:
1 1
Exerc. A3 Workout 1 2 3 4 5 6 7 8 Exerc. B1 Workout 1 2 3 4 5 6 7 8
1 2 1 2 1 2 0 2
12 45 12 45
1 2 1 2 1 2 0 2
10 45 12 45
1 2 1 2 1 2 0 2
10 45 12 45
0 0 0 0 0 0 0 0
0 0 0 0
2 1
Exerc. B2 Workout 1 2 3 4 5 6 7 8 Exerc. C1 Workout 1 2 3 4 5 6 7 8
1 3 1 2 1 3 1 2
12 60 12 60
1 3 1 2 1 3 1 2
12 60 12 60
1 3 1 2 1 3 1 2
12 60 12 60
0 0 0 0 0 0 0 0
0 0 0 0
2 1
Exerc. C2 Workout 1 2 3 4 5 6 7 8 Exerc. D1 Workout 1 2 3 4 5 6 7 8
1 3 1 2 1 1 2 1
12 60 25 45
1 3 1 2 1 1 2 1
12 60 25 45
1 3 1 2 0 0 0 0
12 60 0 0
0 0 0 0 0 0 0 0
0 0 0 0
1 1
Exerc. D2 Workout 1 2 3 4 5 6 7 8
Recto Set Tempo Load Load Load Load Load Load Load Load
Rep. Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
1 1 2 1
12 60 Total workout repetitions 368
1 1 2 1 Total workout tension time min. 35,7
12 60 Total workout time min. 60,2
0 0 0 0
0 0 Wtt: Workout time Alter.: Alternate
0 0 0 0 Ttime: Tension time 1 for not alternate
0 0 Rep.: Repetition 2 for alternate
Alter. Note: Trep: Total workout repetions
1
Table 1.a
Prises et positions Applicable à
Grip and positions Applicable to
Parallel
-Flexions et extensions des hanches et des genoux ( sur

Pieds machines, avec barres, haltères, poulies ou libres).
parallèles -Exercices pour mollets.
Toes in Toes out -Flexions and extensions of the hips and knees (free,
dumbells, barbells, pulleys and machines).
-Calves work.
Pieds Pieds
intérieurs extérieurs
Supination
Pronation
Wrist Neutral
extension (hammer)
Extension
poignet Neutre
-Flexions, extensions et rotations des épaules et des
Semi coudes. Abductions et adductions des bras (sur
pronation machines, avec barres, haltères ou poulies).
-Exercices pour biceps, triceps, avant-bras, épaules,
pectoraux et dos .
Semi
supination
-Flexions, extensions and rotations of the shoulders and
elbows. Abductions, adductions of the arms (on
machines, dumbbells, barbells and pulleys).
-Exercises for biceps, triceps, forearms, shoulders,
pectorals and back.
Close grip
Prise rapprochée
Medium grip
Prise moyenne
Wide grip
Prise large
Table 1.b
-Abductions, adductions des bras; flexions, extensions, et

rotations des épaules, des coudes, des hanches, des
genoux et des chevilles (sur machines, avec barres,
haltères, poulies ou libres).
-Exercices pour abdominaux, biceps, triceps, avant-bras,
épaules, jambes, mollets et dos .
On one knee
Close stance Medium stance
-Abductions, adductions of the arms; flexions, extensions,
and ratations of the shoulders, elbows, hips, knees and
ankles (free, dumbbells, barbell, pulleys and machines).
-Exercises for abdominals, biceps, triceps, forearms,
shoulders, legs, calves and back.
Wide stance On one foot
Sit on ball Sit on ball

Two feet on floor Ball between legs
feet off the floor
Sit on ball
One foot on floor
-Abductions et adductions des bras; flexions, extensions,
et rotations des épaules, des coudes, des hanches, des
genoux et des chevilles (sur machines, avec barres,
haltères, poulies ou libres).
-Exercices pour abdominaux, biceps, triceps, avant-bras,
épaules, jambes, mollets et dos .

and ratations of the shoulders, elbows, hips, knees and
ankles (free, dumbbells, barbells, pulleys and
On one knee
machines).
-Exercises for abdominals, biceps, triceps, forearms,
shoulders, legs, calves and back.
On knees
Table 1.c
Decline bench
Flat bench
Half back
Incline stance
bench
-Abductions, adductions des bras; flexions, extensions, et

rotations des hanches, des genoux, des épaules et des
coudes (sur machines, avec barres, haltères, poulies ou
libres).
-Exercices pour abdominaux, biceps, triceps, épaules,
pectoraux, dos et jambes.

and rotations of the hips, knees, shoulders and elbows
(free, dumbbells, barbells, pulleys and machines).
Flat Flat -Exercises for abdominals, biceps, triceps, shoulders,
on two feet on one foot pectorals, back and legs.
Incline Incline
on two feet on one foot
Off the middle

Table 2.a
Quelques trucs Applicable à
Some tricks Applicable to
Placer une longue chaîne

autour de la barre de chaque
côté. À mesure que vous
-Travail avec barre ou libre. Exercices avec flexions et
développerez, la charge extensions des épaules, des coudes, des hanches et des
augmentera. genoux.
ex. Développé couché, squat.
Place heavy chain around
the bar on each side.
As you press the load increase. -Work with barbell or free. Exercises with flexions and
extensions of the shoulders, elbows, hips and knees.
Ex. Bench press, Squat.
Chaîne à grosses mailles
Heavy chain
Stabilization exercises with chain
-Flexions et extensions des épaules, des coudes, des

hanches et des genoux (avec haltères).
-Exercices pour abdominaux, biceps, triceps, épaules,
dos et jambes.
-Flexions and extensions of the elbows, knees, shoulders

and hips (with dumbells).
-Exercises for abdominals, biceps, triceps, shoulders,
Set a pair of
chain with back and legs.
handle in the
Squat Rack.
Bench Press
in squat rack
Level 3 lift
Level 2 lift
Level 1 lift -Travail avec barre. Exercices avec flexions et extensions
des épaules, des coudes, des hanches et des genoux.
ex. Développé couché, squat.
-Work with barbell. Exercises flexions and extensions of

the shoulders, elbows, hips and knees.
Ex. Bench Press, Squat.
Placer la barre dans le “ squat rack”. Faire 3 levées sur
3 niveaux de départ différents. Déposer entre chaque
levée.
Place barbell in squat rack. Lift bar 3 times at 3

different levels. Relax a few seconds between each
lift.
Table 2.b
Quelques trucs Applicable à
Some tricks Applicable to
L’utilisation de câbles, au lieu de la

barre, sur l’appareil à poulie, permet
une plus grand amplitude de -Travail avec câble sur machine à poulie. Exercices avec
mouvement. flexions, extensions des épaules et des coudes.
Abductions et adductions des bras.
Cable
ex. Lat Pull-Down, Seated Row
-Work with cable on pulley machine. Exercises with

flexions, extensions of the shoulders and elbows.
Abductions and adductions of the arms.
Ex. Lat Pull-Down, Seated Row.
Use cable, instead of the bar, on the
pulley machine, and get greater
range of motion.
L’utilisation de la barre, au -Travail avec barre. Exercices avec flexions, extensions

lieu des haltères, ajoutera des épaules, des coudes, des hanches et des genoux.
de la complexité au patron Abductions et adductions des bras.
moteur pour stabiliser le
mouvement.
-Work with barbell. Exercises with flexions, extensions of
the shoulders, elbows, hips and knees. Abductions and
adductions of the arms.
P.S. Un changement dans la dimension de la prise, par

l’utilisation d’un isolant à tuyau par exemple, fera aussi
Using a barbell, instead of un changement à la chaîne motrice.
dumbbell, will add
complexity to the patern
of the motor chain to P.S. Changing the size of the grip will also make a
stabilized the movement. change in the motor chain.
PGClipart-V2\Abdo
Abdominals
Abdominaux
PGClipart-V2pro\Abdo
unbalance
Baseball the bar
swing
With bar
abdo_bar-01 abdo_bar-02 abdo_bar-03 abdo_bar-04 abdo_bar-05 abdo_bar-06
Left to Barbell
2. right
3.
1. Rotate
trunk
1. 2.
Barbell Barbell
abdo_bar-07 abdo_bar-08 abdo_bar-09 abdo_bar-10 abdo_bar-11 abdo_bar-12

dumbbell
dumbell dumbell between

between legs
legs
abdo_dum-01 abdo_dum-02 abdo_dum-03 abdo_dum-04 abdo_dum-05 abdo_dum-06
3.back with dumbell

down 2.arms up
1.sit up 2.
4.arms
down
1.

Arms
position
90%
Back flat
abdo_free-01 abdo_free-02 abdo_free-03 abdo_free-04 abdo_free-05 abdo_free-06
21
1.
2. tilt hip up
3.
keep one
leg up

Keep position
Keep position
Keep position Keep position Keep position
Alternate Knee of
legs the floor
Knee of Knee of Knee of
Knees of Keep position up
the floor the floor the floor
the floor
Left leg
Right arm
Keep position up Keep position up Keep position up

Left and right
Keep position
22
-Twist trunk On one foot

-Twist trunk -Pull knee Spread leg 1 2
-Pull knee toward opposite Alternate
toward opposite shoulder
shoulder
-Twist trunk
-Pull knee
toward opposite
shoulder
point toes
together
press down
alternate
Alternate
abdo_free-85 abdo_free-86 abdo_hang-01 abdo_hang-02 abdo_hang-03 abdo_hang-04
alternate alternate
lift one
bring the lift one
other one bring the
other one
alternate
abdo_hang-05 abdo_hang-06 abdo_hang-07 abdo_hang-08 abdo_hang-09 abdo_hang-10
23
Pedaling
alternate legs
lift toward
opposite lift toward
shoulder opposite
shoulder
abdo_hang-11 abdo_hang-12 abdo_hang-13 abdo_hang-14 abdo_hang-15 abdo_hang-16
Heavy ball
Heavy ball
Heavy ball
abdo_hang-17 abdo_hang-18 abdo_hang-19 abdo_hvball-01 abdo_hvball-02 abdo_hvball-03

Rotate with
Heavy ball arms straight
Stabilization
Heavy ball
Rotate
with arms
Sit-Fit straight
abdo_hvball-04 abdo_hvball-05 abdo_hvball-06 abdo_hvball-07 abdo_hvball-08 abdo_hvball-09
Rotate
the heavy ball Rotate
from low to high heavy ball
from low
to high
Rotate
Rotate with
the heavy Ball arms straight
from low to high heavy ball
Ball close
to body
Keep abs
tight Twist with
hvball

with
Rotate arms heavy with
straight ball heavy ball
With
heavy
ball
Pass the ball
around
with partner 2/2 pass the ball
around from
low to high
With
heavy
with plate
ball
abdo_hvball-28 abdo_mach-01 abdo_mach-02 abdo_mach-03 abdo_mach-04 abdo_plate-01
24
On
pulley
-Pronation and -Neutral grip With

supination grip -Plate
-Plate
plate
-Rotate the trunk
-Alternate right hand -move side to front
with plate on top left hand on top -Keep body straight
-move side to front
-Keep body straight
abdo_plate-02 abdo_plate-03 abdo_plate-04 abdo_plate-05 abdo_pul-01 abdo_pul-02

On On On -On pulley
pulley -Keep arms
on pulley pulley
straight
pulley
On
pulley
abdo_pul-03 abdo_pul-04 abdo_pul-05 abdo_pul-06 abdo_pul-07 abdo_pul-08
On
pulley
On
pulley
On
pulley
on pulley On pulley
abdo_pul-09 abdo_pul-10 abdo_pul-11 abdo_pul-12 abdo_pul-13 abdo_pul-14

On roller On roller
On roller On roller
board On roller
board board board
board
Knee up -Keep back

straight
-Abs tight
abdo_rolbo-01 abdo_rolbo-02 abdo_rolbo-03 abdo_rolbo-04 abdo_rolbo-05 abdo_wheel-01
25
PGClipart-V2pro\Abdo\Ball_Ex_Abdo
Russian twist Russian twist

with barbell with barbell
Rotate with
Rotate with
unbalance
unbalance
bar
bar
On one foot
abdo_bbar-01 abdo_bbar-02 abdo_bbar-03 abdo_bbar-04 abdo_bbar-05 abdo_bbar-06

dumbbell
point toes
together
press
down
Rotate
trunk
abdo_bbar-07 abdo_bbar-08 abdo_bdum-01 abdo_bdum-02 abdo_bdum-03 abdo_bdum-04

Arms
point toes position
pronation together 90%
grip
press
down
Stabilization
On one
foot
rotate
abdo_bfree-01 abdo_bfree-02 abdo_bfree-03 abdo_bfree-04 abdo_bfree-05 abdo_bfree-06
1.
2.
3.

squeeze
ball with squeeze
knee + elbow ball with stabilization
knee + elbow
stabilization Stabilization
Stabilization
Stabilize
Alternate
Little jump from Alternate
one leg to the other
26
On one foot
Spread leg
Alternate 1 2
On one foot -Twist trunk
Stabilization
-Pull knee One knee
Spread leg 1 2
toward opposite Leg under and out
Alternate shoulder on ball
One leg pull
Keep 6” to 8” ball (soccer)

6” to 8” ball (soccer)
position

-Twist trunk
-Pull knee Make cercle
Right arm toward opposite
One knee left leg shoulder
with your
on ball Stabilization Stabilization hands on
ball
6” to 8” ball (soccer) Stabilization

6” to 8” ball (soccer)

On one foot
Move the ball Spread leg 1 2 fall forward
Left leg Alternate keep arms
back and forth
Right arm straight
in straight
ligne -Twist trunk
-Pull knee
toward
opposite
shoulder
Alternate
Keep One leg up

position alternate
bounce hip
Fig.
8
Fig.

Rotate the legs
Stabilization
with the trunk
Stabilization Stabilization Stabilization Stabilization

Alternate Alternate Stabilization
Alternate
27
Heavy ball Heavy ball Heavy ball

Heavy ball throw ball
with one
throw and
hand
catch ball
abdo_bhvb-01 abdo_bhvb-02 abdo_bhvb-03 abdo_bhvb-04 abdo_bhvb-05 abdo_bhvb-06
Heavy ball
Heavy ball Rotate
Heavy ball with arms
straight
Rotate Rotate
with arms with
straight arms
straight
Heavy ball Heavy ball

-Neutral grip Rotate from
Rotate from
-move side to low to high Heavy ball
low to high
front Rotate with Rotate from
Heavy ball
arms straight low to high
Rotate from
Heavy ball low to high
Keep abs
tight

Partner push
4 1 on heavy
balll
Heavy ball
Rotate from Heavy
low to high 3 ball
Neutral grip Bent trunk
on plate sideways
2
abdo_bhvb-19 abdo_bhvb-20 abdo_bhvb-21 abdo_bpla-01 abdo_bpla-02 abdo_bpla-03
On On
pulley On
pulley
pulley
On
On pulley
pulley
On
pulley
abdo_bpul-01 abdo_bpul-02 abdo_bpul-03 abdo_bpul-04 abdo_bpul-05 abdo_bpul-06
28
PGClipart-V2\Back
Back
Dos
PGClipart-V2pro\Back
-keep back -chest out Pronation

-keep back -keep back straight
straight -head up grip
straight -chest out
wide grip
-chest out -head up
-head up Barbell
Pronation
grip
back_bar-01 back_bar-02 back_bar-03 back_bar-04 back_bar-05 back_bar-06

-chest out
one arm -keep back Barbell
-head up
pull straight
-chest out -keep back -keep back
-head up straight straight
-chest out
Rotate -head up 20 bent
trunk Neutral
Pronation grip
grip

-keep back Back
1.
-keep back straight to 1.
straight -chest out
-chest out -keep back -head up
straight
-head up -chest out 3.
-head up -keep one
-keep back knee -keep back 2.
straight straight Straight straight
20 bent
-chest out 20 bent leg -chest out
-head up -head up

-keep back -keep back -keep back -keep back
-keep back straight
straight straight straight straight -chest out
-chest out -chest out -chest out -chest out -head up
-head up -head up -head up -head up
-keep one
knee
straight Wide
20 bent 20 bent Straight grip
20 bent legs

-keep back
neutral pronation straight
-Lie down on bench grip grip -chest out
neutral -Fly back -head up
grip to hip
-Supination grip
-Back straight
-Chest out
back_dum-01 back_dum-02 back_dum-03 back_dum-04 back_dum-05 back_dum-06

-keep back
straight -Chest out
-chest out Neutral -Head up
-head up grip
alternate

-keep back straight
Dumbbell -chest out
-keep back -head up
straight
to hip
pronation
-keep back straight

-chest out
-head up
Alternate

-keep back -keep back

straight straight
-chest out -chest out
-head up -head up
-keep one
knee
straight
20 bent 20 bent
Right arm and left leg Right arm and left leg
back_free-01 back_free-02 back_free-03 back_free-04 back_free-05 back_free-06
1.
2.
Elbow to
opposite knee
Keep back unroll the

unroll the Rotate
Keep back straight back -keep back
back trunk
straight straight
back_free-19 back_free-20 back_free-21 back_free-22 back_free-23 back_hang-01

supination pronation
grip grip
close
grip supination
wide
supination grip
close grip
grip grip pronation
wide grip
grip
Pronation grip
Lift left and right
back_hang-02 back_hang-03 back_hang-04 back_hang-05 back_hang-06 back_hang-07

neutral
grip
wide grip
opposite pronation pronation

grip grip grip
chest out
back_hang-08 back_hang-09 back_hang-10 back_hang-11 back_hang-12 back_hang-13

Towel
Supination
grip
back_hang-14 back_hang-15 back_hang-16 back_hvb-01 back_hvb-02 back_hvb-03

-keep back -keep back straight
straight -chest out
-chest out -head up
-head up
back_mach-01 back_mach-02 back_mach-03 back_mach-04 back_mach-05 back_mach-06

-keep back -keep back
Angle Swing -keep back straight -keep back on pulley straight
with plate straight -chest out straight with cable -chest out on pulley
-chest out -head up -chest out -head up
supination grip
neutral grip pronation on pulley

on pulley grip
back_plate-01 back_pul-01 back_pul-02 back_pul-03 back_pul-04 back_pul-05
neutral pronation supination

grip grip grip
on pulley
back_pul-06 back_pul-07 back_pul-08 back_pul-09 back_pul-10 back_pul-11

-keep back -keep back -keep back
straight straight -keep back
-chest out
straight -chest out straight
-chest out -keep back
-head up neutral -head up -chest out
-head up straight
grip -head up
neutral -chest out
grip -head up
rowing
on on pulley
pulley
-keep back -On pulley on pulley
-keep back straight
straight -Keep arms
-chest out
-chest out straight
-head up
-head up
-keep back straight

-chest out -keep arms on pulley
-head up straight with cable
Pronation Pronation
grip grip
Two arms Two arms
Pronation Neutral grip
On pulley On pulley Pronation to Neutral grip
grip Two arms
Alternate neutral grip One arm
One arm On pulley
One arm On pulley
On pulley On pulley

Neutral grip Rubber

One arm Rubber
band band
On pulley
Fly back
Neutral grip
Pronation to Two arms Neutral grip
supination grip On pulley One arm
One arm On pulley
On pulley
back_pul-30 back_pul-31 back_pul-32 back_pul-33 back_rub-01 back_rub-02

Rubber band -keep back
Rubber
straight bar
band wide grip
-chest out behind
-head up back
bar
behind
back
back_rub-03 back_rub-04 back_rub-05 back_rub-06 trap_bar-01 trap_bar-02
Lift shoulders
wide grip
straight up
bar
in front Dumbell
shrug
alternate
trap_bar-03 trap_bar-04 trap_dum-01 trap_dum-02 trap_dum-03 trap_pul-01

PGClipart-V2pro\Back\Ball_Ex__Back
-keep back
Back extension straight
with barbell -chest out
-head up
Pull over -keep one Pull-over
knee straight with bar
with barbell
20 bent
back_bbar-01 back_bbar-02 back_bbar-03 back_bbar-04 back_bbar-05 back_bbar-06
alternate 2. Extend
1. legs
3.
back_bdum-01 back_bdum-02 back_bdum-03 back_bdum-04 back_bdum-05 back_bdum-06

-keep back straight -keep back straight
-head up -head up
Neutral Thumb Thumb
neutral grip grip up down to hip
to hip
alternate
On soccer ball size

to hip
-Neutral grip
-Plate
-Rotate the trunk to hip
-move side to front -keep back straight
-Keep body -chest out
-keep back straight
straight -head up
-chest out
-head up
-keep back straight Neutral

-chest out to
-head up
pronation
Crab Walk Pull-over

with
sideways dumbbell
push bounce bounce

Moving lifting
stabilization
stabilization arms shoulders
bounce
back_bfree-01 back_bfree-02 back_bfree-03 back_bfree-04 back_bfree-05 back_bfree-06

Keep
balance
Stabilization
Alternate
Alternate

PGClipart-V2pro\Back\Ball_Ex__Back
stabilization
stabilization
Stabilization Stabilization

Stabilization Stabilization Stabilization
Stabilization
Alternate Alternate Alternate

Left Left
On On Rigth
two legs arm arm
one leg leg

Stabilization Stabilization
Crab Walk sideways
Rotation
Alternate
Stabilization
Unroll back
back_bMd-01 back_bMd-02 back_bMd-03 back_bMd-04 back_bMd-05 back_bMd-06

-keep back straight -keep back
on -chest out On pulley
straight
pulley -head up one arm
-chest out
pull
-head up
neutral
grip
Rotate
trunk
back_bpul-01 back_bpul-02 back_bpul-03 back_bpul-04 back_bpul-05 back_bpul-06

-keep back
straight -keep back straight -keep back straight
-chest out -chest out -chest out
-head up -head up -head up
on pulley on pulley rowing

on pulley with cable with cable on
one arm 2 arms pulley
back_bpul-07 back_bpul-08 back_bpul-09 back_bpul-10 back_bpul-11 back_bpul-12

PGClipart-V2\Biceps
Biceps
PGClipart-V2pro\Biceps
Pronation Supination
Supination EZ-bar EZ-bar
grip Supination grip Supination
grip on grip
grip
EZ-bar
Supination grip
biceps_bar-01 biceps_bar-02 biceps_bar-03 biceps_bar-04 biceps_bar-05 biceps_bar-06

Neutral to
Supination supination
EZ-bar Barbell Supination grip
Elbows
back
Neutral
to
supination
Supination grip
biceps_bar-07 biceps_bar-08 biceps_dum-01 biceps_dum-02 biceps_dum-03 biceps_dum-04

Neutral to 1-concentric 2-eccentric Neutral to Incline
supination pronation Pronation Supination
supination pronation bench
grip
with
unbalance
2- dumbbell
1-
1-
Alternate
Alternate
biceps_dum-05 biceps_dum-06 biceps_dum-07 biceps_dum-08 biceps_dum-09 biceps_dum-10

Supination Neutral Supination
grip Supination Neutral to grip
grip Alternate Alternate grip
supination
grip
Supination
Neutral Neutral Wrist Neutral to

Neutral to
grip grip supination
supination extention
grip
Supination
grip
Alternate
Dumbbells Supination Alternate Alternate

Across Across
Neutral to the body the body Isometric
supination Alternate infront and contraction
Elbows Elbows
grip behind back
back
Alternate
Unbalance Pronation Pronation

dumbbells grip
biceps_dum-23 biceps_dum-24 biceps_dum-25 biceps_dum-26 biceps_dum-27 biceps_free-01

Supination Supination
on pulley
grip grip on pulley
on
pulley Supination
on pulley
biceps_mach-01 biceps_mach-02 biceps_pul-01 biceps_pul-02 biceps_pul-03 biceps_pul-04

PGClipart-V2pro\Biceps
Supination Supination grip

on pulley Alternate on pulley
Supination
on pulley
Supination Supination Supination

grip grip on grip on
on pulley pulley
pulley
biceps_pul-05 biceps_pul-06 biceps_pul-07 biceps_pul-08 biceps_pul-09 biceps_pul-10
PGClipart-V2pro\Biceps\Ball_Ex_Biceps
Biceps Curl Biceps Curl Supination

on ball on ball Pronation Neutral
grip
Wall Wall grip grip
Supination Neutral
grip grip
biceps_bdum-01 biceps_bdum-02 biceps_bdum-03 biceps_bdum-04 biceps_bdum-05 biceps_bdum-06

1. 1.
2.
2.

1.
Alternate Alternate
1. Neutral to
pronation
grip
Neutral to
2. Supination Pronation
grip grip
2.

Neutral to Neutral to Supination
pronation supination to neutral
grip grip grip
Alternate
Unbalance
dumbbells

Neutral to
supination Supination grip Pronation grip
Exercise
grip on pulley on pulley
ball
Wall
biceps_bdum-25 biceps_bpul-01 biceps_bpul-02 biceps_bpul-03 biceps_bpul-04 biceps_bpul-05

PGClipart-V2\Buttock
Buttocks
Fessiers
PGClipart-V2pro\Buttock
-Barbell -Barbell
-Hip raise -Hip raise
-One leg
straight
Two legs
One leg
on ball
alternate
-Dumbbell
-Hip raise
-One leg
butk_bbar-01 butk_bbar-02 butk_bdum-01 butk_bdum-02 butk_bfree-01 butk_bfree-02
Alternate Both legs lift
butk_bfree-03 butk_bfree-04 butk_bfree-05 butk_bfree-06 butk_bfree-07 butk_bfree-08

Move leg up & down
Stabilization
Spread feet
to start
6” to 8” ball (soccer ball)
butk_bfree-09 butk_bfree-10 butk_bfree-11 butk_bfree-12 butk_bfree-13 butk_bfree-14
Move leg back

and forth
Stabilization
with
plate
6” to 8” ball (soccer ball)
butk_bfree-15 butk_bplate-01 butk_free-01 butk_free-02 butk_free-03 butk_free-04
butk_free-05 butk_free-06 butk_free-07 butk_free-08 butk_free-09 butk_free-10
One leg
push up
butk_free-11bch butk_free-12bch butk_free-13bch butk_free-14bch butk_free-15bch butk_free-16bch
roll On
roll
pulley
roll
butk_free-17rol butk_free-18rol butk_free-19rol butk_mach-01 butk_plate-01 butk_pul-01

PGClipart-V2\Calf
Calfs
Mollets
PGClipart-V2pro\Calf
one
two
leg
legs
calf calf
work work
calfA_bbar-01 calfA_bdum-01 calfA_bdum-02 calfA_bdum-03 calfA_bdum-04 calfA_bdum-05
calf work
calf
calf work
calf
work work
calfA_bfree-01 calfA_bfree-02 calfA_bfree-03 calfA_bfree-04 calfA_bfree-05 calfA_bfree-06
Roll from One leg

Roll from two with dumbbell
heel to toes
heel legs
and jump
to toes
Barbell
Dumbbell
calf
work
Wall
calf_bar-01 calf_dum-01 calf_dum-02 calf_dum-03 calf_dum-04 calf_dum-05
Jump
calf_dum-06 calf_dum-07 calf_dum-08 calf_dum-09 calf_free-01 calf_free-02
Little
hop for
calf work
calf_free-03 calf_free-04 calf_free-05 calf_free-06 calf_mach-01 calf_mach-02
On two feet On one foot
Lift plate
Jump
calf_mach-03 calf_mach-04 calf_mach-05 calf_mach-06 calf_mach-07 calf_plate-01

PGClipart-V2\Forearm
Forearms
Avant-bras
PGClipart-V2pro\Forearm
Supination Supination Pronation Neutral

Pronation grip
grip grip grip
grip
Neutral
grip
farm_bbar-01 farm_bbar-02 farm_bdum-01 farm_bdum-02 farm_bdum-03 farm_bdum-04
Supination Pronation grip alternate
grip grip Pronation
form_bar-01 form_bar-02 form_bar-03 form_bar-04 form_dum-01 form_dum-02
From supination From 1up to 2

Pronation
Alternate Neutral Supination grip pivot to pivot to 3
grip Squeeze
grip grip pronation grip down to 4
pivot to 1
3.
2.
4.
1.
form_dum-03 form_dum-04 form_dum-05 form_dum-06 form_dum-07 form_mach-01
Supination Pronation
Hold the grip grip
Squeeze plate and
Pull towel with fingers the hop
plate
Plate on towel
Plasticine
form_plas-01 form_plate-01 form_plate-02 form_plate-04 form_pul-01 form_pul-02

PGClipart-V2\Leg
Legs
Jambes
PGClipart-V2pro\Leg
close One arm

grip Barbell
Wide Deadlift
grip
Back
squat
Medium
Narrow-med stance wide stance
stance
leg_bar-01 leg_bar-02 leg_bar-03 leg_bar-04 leg_bar-05 leg_bar-06

Wide stance unbalance
back squat bar
Full Squat Front
Medium squat
Stance
Wide
stance Open 90°
Close
knees
stance
Front Front Squat

squat with strap

-Keep back Walk forward
On one leg
with barbell straight
-chest out
-head up
Backward
Lunge

Walk backward Backward Forward Plié
Lunge Lunge with Front Raise
Barbell
Barbell Barbell
Front Front
Raise Raise
Walk forward Walk backward

with barbell with barbell

-Narrow stance Side to side Side - Up
-Side lunge
1. Move left
foot back
2.
Alternate
Crisscross Lunge
with barbell
leg_bar-37 leg_bar-38ab leg_bar-39ab leg_bar-40ab leg_bar-41ab leg_bar-42ab
PGClipart-V2pro\Leg
-Keep back -Keep back

straight straight
-head up -head up
Front
Step-up One foot
on the
Front Side bench
leg_bar-43 leg_bar-44 leg_bar-45 leg_bar-46 leg_bar-47 leg_bar-48ab
keep Keep
position Slide
position Slide up
up
Inner thigh
leg_dum-01ad leg_dum-02 leg_dum-03 leg_dum-04 leg_dum-05 leg_dum-06

Move
Straight around
up on the
same leg
45 45
leg_dum-07 leg_dum-08 leg_dum-09 leg_dum-10ab leg_dum-11ab leg_dum-12ab

Medium stance Medium stance On one leg
with dumbbell
Half
Squat
Wide
stance
leg_dum-13 leg_dum-14 leg_dum-15 leg_dum-16 leg_dum-17 leg_dum-18

Walk forward Walk backward
Arms Stationary Lunge
balance Lift both arms
Stationary
Lunge
Walk forward - Stay low Walk backward, stay low
Side Side
Step-up Step-up
One foot One foot

Front on the
Step-up Front on the
bench bench
Step-up
Plate
4’’ to 6’’
leg_dum-31 leg_dum-32 leg_free-01ad leg_free-02ad leg_free-03ab leg_free-04ab

PGClipart-V2pro\Leg
stay Fall on
low the wall
Push with
the leg
leg_free-05 leg_free-06 leg_free-07ab leg_free-08ab leg_free-09ab leg_free-10ab

-Keep back up
-Lift one leg up
hold and pull -Alternate
with hamstring
or not
Slide wall
push back up
leg_free-11ab leg_free-12ham leg_free-13ham leg_free-14ham leg_free-15 leg_free-16
keep keep
With little position position
weight
leg_free-17 leg_free-18 leg_free-19 leg_free-20 leg_free-21 leg_free-22
keep
position
Alternate Slide Slide

legs up up
One
leg

Walk
keep position
Wide
stance
stay up and
low Stabilization
down
on one leg
leg_free-35calf leg_free-36calf leg_free-37 leg_free-38 leg_free-39 leg_free-40
Dynamic lift
Stabilization
Walk, stay low
Move keep foot close
leg
to the ground
leg_free-41 leg_free-42 leg_hvb-01 leg_hvb-02 leg_hvb-03 leg_mach-01ham

PGClipart-V2pro\Leg
alternate
one leg
extend extend
alternate the feet the feet
leg_mach-02ham leg_mach-03ham leg_mach-04ham leg_mach-05ham leg_mach-06ham leg_mach-07ham
adduction abduction
adduction abduction
Both
legs
leg_mach-08ham leg_mach-09ham leg_mach-10ad leg_mach-11ad leg_mach-12ab leg_mach-13ab
On one leg
alternate
leg_mach-14 leg_mach-15 leg_mach-16 leg_mach-17 leg_mach-18 leg_mach-19
leg_mach-20 leg_mach-21 leg_mach-22 leg_mach-23 leg_mach-24 leg_mach-25
adduction
On
pulley
On
pulley
On
pulley On
On pulley
pulley
leg_pul-01ab leg_pul-02ab leg_pul-03ad leg_pul-04ad leg_pul-05ham leg_pul-06
On -On pulley
pulley -Push back
-Alternate
On
On pulley -Roller board
pulley
-Platform
leg_pul-07 leg_pul-08 leg_pul-09 leg_pul-10 leg_rol-01 leg_rol-02ad

-Stay on one foot
-Keep balance -Stay on one foot
-Skating style with -Keep balance
rubber band. -Skating style with
Slide rubber band.
Slide up Rubber
up band
leg_rol-04 leg_rol-05 leg_rol-06 leg_rub-01ab leg_rub-02ad leg_rub-03

PGClipart-V2pro\Leg\Ball_Ex_Leg
Keep position
for a few
Roll on ball second
Back squat
Front squat
on ball
on ball Balance
the arms
Dumbbell Dumbbell
Keep contact
with the ball 90 0 on one
when you leg
lift up
leg_bbar-01 leg_bbar-02 leg_bdum-01 leg_bdum-02 leg_bdum-03 leg_bdum-04
Dumbbell
push on ball
Dumbbell
leg_bdum-05 leg_bdum-06 leg_bfree-01 leg_bfree-02 leg_bfree-03 leg_bfree-04
-Two legs push

-One leg push
push on ball -Back and hip -Back and hip
push on ball straight straight
ball
on wall
leg_bfree-05 leg_bfree-06 leg_bfree-07 leg_bfree-08 leg_bfree-09 leg_bfree-10
one leg
one leg
Alternate
Alternate legs
legs Bouncing Bouncing
bouncing on one on one
leg leg
Alternate
Stabilization
stabilization
keep 90 0
90 0 position

PGClipart-V2pro\Leg\Ball_Ex_Leg
Stabilization On soccer ball

size
push
on one on ball On soccer ball
leg size
on one
leg
keep
position
1.
2.
squeeze
leg_bfree-41 leg_bfree-42ham leg_bfree-43ham leg_bfree-44ham leg_bfree-45ham leg_bfree-46ham
1. Lift
one leg
squeeze
2.
leg_bfree-47ham leg_bfree-48ham leg_bfree-49ham leg_bfree-50ham leg_bfree-51ham leg_bfree-52ad

squeeze
squeeze Squeeze
ball
squeeze
squeeze
Lift
bottom leg
leg_bfree-53ad leg_bfree-54ad leg_bfree-55ad leg_bfree-56ad leg_bfree-57ad leg_bfree-58ad
Stabilization
squeeze
ball Stabilization
Alternate
On soccer ball
or basketball
leg_bfree-59ad leg_bfree-60ad leg_bfree-61ad leg_bfree-62ad leg_bfree-63ad leg_bfree-64ad
With heavy
ball
Stabilization
Alternate
leg_bfree-65ad leg_bfree-66ab leg_bfree-67ab leg_bfree-68ab leg_bfree-69ab leg_bhvb-01
-Two legs push -On pulley

-Back and hip
with straight Rubber band Rubber band
weight Rubber
With heavy
ball band
leg_bhvb-02 leg_bplate-01 leg_bpul-01 leg_brub-01 leg_brub-02 leg_brub-03ab

PGClipart-V2\Neck
Neck
Cou
PGClipart-V2pro\Neck
Rotate Rotate
neck_bfree-01 neck_bfree-02 neck_bfree-03 neck_bfree-04 neck_bfree-05 neck_bfree-06
Push forehead Wall

Push forehead on ball
on ball
Rotate Wall
Wall
Rotate
head
neck_bfree-07 neck_bfree-08 neck_bfree-09 neck_bfree-10 neck_bfree-11 neck_bfree-12
Dumbbell
Dumbbell
neck_bfree-13 neck_bfree-14 neck_bfree-15 neck_dum-01 neck_dum-02 neck_free-01
neck_free-02 neck_free-03 neck_free-04 neck_free-05 neck_free-06 neck_free-07
neck_free-08 neck_free-09 neck_free-10 neck_free-11 neck_free-12 neck_free-13
Pivot
on Plate
head
Plate
neck_free-14 neck_free-15 neck_free-16 neck_free-17 neck_plate-01 neck_plate-02

PGClipart-V2\Pectorals
Pectorals
Pectoraux
PGClipart-V2pro\Pectorals
Medium grip
Press to neck
Extention supination
Wide grip
pec_bar-01 pec_bar-02 pec_bar-03 pec_bar-04 pec_bar-05 pec_bar-06
Pronation
Decline Wide Grip grip
Decline Pullover
Incline
wide
grip
Barbell
pec_bar-07dec pec_bar-08dec pec_bar-09inc pec_bar-10inc pec_dum-01 pec_dum-02
Alternate Neutral
Press on Neutral grip
the half of grip One arm
the bench
Elbow
15° Elbow
Neutral Neutral Pronation 15°
Grip Grip grip
pec_dum-03 pec_dum-04 pec_dum-05 pec_dum-06 pec_dum-07 pec_dum-08

Arm across
Fly on
the body 1.
the half of
the bench extention
2.
Elbow
15°
pec_dum-09 pec_dum-10 pec_dum-11 pec_dum-12 pec_dum-13 pec_dum-14
Alternate Pronation
grip
Neutral
Decline Decline Decline
grip Decline
Alternate
Neutral grip
pec_dum-15 pec_dum-16 pec_dum-17dec pec_dum-18dec pec_dum-19dec pec_dum-20dec

Pronation grip
Alternate Neutral grip to neutral grip
Neutral Grip Pronation Alternate
Decline grip
Decline
pec_dum-21dec pec_dum-22dec pec_dum-23inc pec_dum-24inc pec_dum-25inc pec_dum-26inc
Pronation Neutral grip Dumbbell Dumbbell

grip Press Press Dumbbell Fly
Alternate one arm
one arm Dumbbell
Elbow Elbow Pronation to
neutral grip Pronation to Fly
15° 15°
neutral grip
pec_dum-27inc pec_dum-28inc pec_dum-29inc pec_dum-30inc pec_dum-31inc pec_dum-32inc
67
PGClipart-V2pro\Pectorals
Push-up
Step
Medium stance
pec_free-01 pec_free-02 pec_free-03 pec_free-04 pec_free-05 pec_free-06
On one foot On one foot

Push-ups Spread legs Spread legs
on dumbbells
Wide stance push up
pec_free-07 pec_free-08 pec_free-09 pec_free-10 pec_free-11 pec_free-12
Push-ups
From wide stance

Tap hands with partner Tap hands with partner go to close than
when you’re down when you’re up go to wide
out of line moving left
same to right
pec_free-13 pec_free-14 pec_free-15 pec_free-16 pec_mach-01 pec_mach-02

Pronation Neutral
grip
Elbow
15°
pec_mach-03 pec_mach-04 pec_mach-05 pec_mach-06 pec_mach-07 pec_plate-01
One arm fly on

Supination Pronation Pronation
pulley from floor one arm
grip grip grip
alternate
Hold heavy dumbbell On pulley

On pulley On pulley On pulley
to keep position
pec_pul-01 pec_pul-02 pec_pul-03 pec_pul-04 pec_pul-05 pec_pul-06
Decline On pulley
on pulley On pulley
Incline
On On
pulley Alternate pulley
pec_pul-07 pec_pul-08 pec_pul-09 pec_pul-10 pec_pul-11 pec_pul-12
On roller board
with rubber band
Elbow under a plate.
15°
On
Alternate pulley
On On
pulley pulley
On roller
board
pec_pul-13 pec_pul-14 pec_pul-15 pec_pul-16 pec_rub-01 pec_rub-02
68
PGClipart-V2pro\Pectorals\Ball_Ex_Pecto
semi-supination
grip
pecto_bdum-01 pecto_bdum-02 pecto_bdum-03 pecto_bdum-04 pecto_bdum-05 pecto_bdum-06
alternate
Incline press
alternate
pecto_bdum-07 pecto_bdum-08 pecto_bdum-09inc pecto_bdum-10inc pecto_bdum-11inc pecto_bdum-12inc

2. 2.
Incline 1. 1. incline
incline 1.
press up 1. Fly up
fly press up fly down fly down
incline
press up
Incline fly
alternate
2. 2. Incline
incline fly down
press
down
pecto_bdum-13inc pecto_bdum-14inc pecto_bdum-15inc pecto_bdum-16 pecto_bdum-17 pecto_bdum-18inc
push
Keep arm
bent 15°
stabilization
Push-up
2 hands
on ball
Partner add
resistance
pecto_bdum-19 pecto_bdum-20 pecto_bdum-21 pecto_bfree-01 pecto_bfree-02 pecto_bfree-03

On one foot
Spread legs
Knees Stabilization
on ball
Feet
on ball On two
balls
On two
balls
pecto_bfree-04 pecto_bfree-05 pecto_bfree-06 pecto_bfree-07 pecto_bfree-08 pecto_bfree-09
Stabilization
on
two balls
pecto_bfree-10 pecto_bfree-11 pecto_bfree-12 pecto_bfree-13 pecto_bfree-14 pecto_bfree-15

Medium Wide
stance stance
Push hard
to get on ball
Rubber band
Press on ball
Incline fly
Little push up on ball Incline fly on pulley
on pulley
Alternate
pecto_bfree-16 pecto_bfree-17 pecto_bfree-18 pecto_bpul-01inc pecto_bpul-02inc pecto_brub-01
69
PGClipart-V2\Shoulder
Shoulders
Épaules
PGClipart-V2pro\Shoulder
-Pronation grip
-Pronation grip
Wide
-Keep back grip
-Keep back
straight -Pronation grip
straight
-Chest out -Barbbell
-Chest out
-Head up
-Head up
shdr_bar-01 shdr_bar-02 shdr_bar-03 shdr_bar-04 shdr_bar-05 shdr_bar-06

-Lift bar -Lift bar
with both with one arm
Supination arms
grip
Med Med
Supination grip grip
grip
-Keep -Chest out Wide
back -Head up Keep grip
15° in Power Power
straight elbow Keep position rack Keep position rack
shdr_bar-07 shdr_bar-08 shdr_bar-09 shdr_bar-10 shdr_bar-11 shdr_bar-12
Lift shoulder
15° bent
Neutral Elbows
Supination grip
grip 90°
Neutral
grip
shdr_dum-01 shdr_dum-02 shdr_dum-03 shdr_dum-04 shdr_dum-05 shdr_dum-06
Alternate Pronation Neutral Alternate

grip grip
-Keep back Rotate
straight 2. to
-Chest out neutral
-Head up
1. Neutral pronation
grip grip

Rotate
15° Neutral Neutral

Rotate bent grip grip
to 15° bent
neutral Alternate
Pronation
grip
Alternate Elbows
90° Neutral Supination
grip grip

- Keep back - Keep back
- Keep back straight
Pronation straight straight
grip - Head up - Head up
- Head up
Neutral Pronation
grip Pronation grip
Semi-supination grip Alternate grip Alternate

-Pronation grip Elbow
90°
30°
Neutral Pronation
grip Neutral Neutral grip
grip grip

Neutral Alternate
grip
30°
-Pronation -Pronation
30° grip grip
Neutral
grip
Shoulder 15° bent

30°
Alternate
Neutral Neutral
Dumbbells grip grip
Alternate
Pronation
grip

Pronation Pronation Pronate Eccentric Form running
grip eccentric Rotate Thumb Rotate
grip Rotate Thumb arms
down movement
down
Eccentric
2. 2.
1. 2.
Alternate Neutral 1.
Neutral 1.
concentric concentric Pronate
concentric
Neutral
grip

Supination Neutral
Alternate grip grip
Neutral Neutral Alternate

grip grip
Pronation
Pronation grip
grip

Pronation
grip
Alternate neutral
grip
Complete
rotation
shdr_dum-55 shdr_dum-56 shdr_dum-57 shdr_dum-58 shdr_free-01 shdr_mach-01
With
rope
On pulley
-Pronation and
-Pronation and
supination grip Neutral
supination grip
-Neutral -Plate grip
-Plate
grip -Alternate right hand
-Alternate right hand
-Plate on top left hand on top
on top left hand on top
-move side to front
-move in front
-Keep body straight
shdr_mach-02 shdr_plate-01 shdr_plate-02 shdr_plate-03 shdr_pul-01 shdr_pul-02
With
With With Pronation
Pronation Pronation - Keep back rope
rope rope grip
grip grip straight
- Head up
Alternate On 30° 30°
Neutral pulley
grip
On
On Neutral
pulley
pulley grip
Semi-supination grip
shdr_pul-03 shdr_pul-04 shdr_pul-05 shdr_pul-06 shdr_pul-07 shdr_pul-08

- Keep back With

- Keep back - Keep back
straight rope
straight straight
- Head up - Head up Rope
- Head up
On pulley
with cable
Pronation On
Neutral Pronation Supination grip pulley
grip grip grip
Alternate
Neutral Pronation Pronation Pronation

grip Supination Pronation grip
grip grip grip
on pulley on pulley grip
on pulley on pulley On
pulley

PGClipart-V2pro\Shoulder\Ball_Ex_Shoulder

straight straight
-head up -head up
shdr_bbar-01 shdr_bbar-02 shdr_bbar-03 shdr_bbar-04 shdr_bbar-05 shdr_bbar-06
Neutral Pronation
grip Alternating Arm Swings
grip
Pronation
grip
Dumbbell
shdr_bdum-01 shdr_bdum-02 shdr_bdum-03 shdr_bdum-04 shdr_bdum-05 shdr_bdum-06

Pronation Supination Butterfly
Neutral grip grip
grip swing
- Keep back - Keep back Pronation Supination

straight grip grip
straight
- Head up - Head up
Rotate
Neutral Pronation Neutral

grip grip grip

Lift Alternate
Neutral Pronation Alternate
shoulder arms and legs
grip grip arms and legs
movement movement
On one
On one foot
foot

Elbows
Alternate 15° bent
90°
15° bent
Neutral
grip Neutral
grip Neutral
grip

Elbows Pronation
Alternate 90° -Keep back
grip straight 2.
-Keep back
-Chest out
straight
Neutral -Head up 1.
Rotate -Chest out
grip -Head up
to
neutral Alternate

PGClipart-V2pro\Shoulder\Ball_Ex_Shoulder
stabilization
Pronation Stabilization
grip
shdr_bdum-37 shdr_bdum-38 shdr_bdum-39 shdr_bfree-01 shdr_bfree-02 shdr_bfree-03
Wall Wall
Wall
Wall
Push Push
Push
Push
shdr_bfree-04 shdr_bfree-05 shdr_bfree-06 shdr_bfree-07 shdr_bfree-08 shdr_bfree-09

Use heavy
Wall
ball
Use heavy ball
Exchange
ball
Heavy ball
Heavy
ball
shdr_bfree-10 shdr_bfree-11 shdr_bhvb-01 shdr_bhvb-02 shdr_bhvb-03 shdr_bhvb-04

Semi-supination - Keep back Pronation Rubber Supination
Pronation to neutral grip straight grip grip
band
grip - Head up
Rubber Rubber
band band
Rubber Pronation
On pulley On pulley band grip
with rope
shdr_bpul-01 shdr_bpul-02 shdr_brub-01 shdr_brub-02 shdr_brub-03 shdr_brub-04

PGClipart-V2pro\Shoulder\Rotator
90°
90°
90° 90°
90° 90°
Elbow Elbow
on the ball on the ball
On pulley On pulley
rotator_bdum-01 rotator_bdum-02 rotator_bdum-03 rotator_bdum-04 rotator_bpul-01 rotator_bpul-02
Rotator work 90°

Pronation
90° grip
2.
90°
90°
Rotator 90° 1.
90°
work
rotators_bar-01 rotators_bar-02 rotators_dum-01 rotators_dum-02 rotators_dum-03 rotators_dum-04
90°
90°
90°
90°
30°
90°
90°
rotators_dum-05 rotators_dum-06 rotators_dum-07 rotators_dum-08 rotators_dum-09 rotators_dum-10

On pulley
2. 90°
Pronation Pronation
90°
grip grip 90°
90° 90°
90
On
1. pulley On
pulley
rotators_dum-11 rotators_pul-01 rotators_pul-02 rotators_pul-03 rotators_pul-04 rotators_pul-05
Rotator work
with rubber band
90° foot on it
Keep 90° in elbow
On 90°
90°
pulley
90°
rotators_pul-06 rotators_rub-01 rotators_rub-02 rotators_rub-03 rotators_rub-04 rotators_rub-05

PGClipart-V2\Triceps
Triceps
PGClipart-V2pro\Triceps
1. Combo
bar to pronation exercise
close 3.
upper EZ-bar 2. pronation grip
grip
chest
keep
Close grip
elbow supination on Easy-bar
close grip
tric_bar-01 tric_bar-02 tric_bar-03 tric_bar-04 tric_bar-05 tric_bar-06
Decline Supination Grip Decline

Semi-supination
Close Grip
grip -Close grip
pronation
grip supination
grip
E-Z bar
Easy-bar Easy-bar
tric_bar-07 tric_bar-08 tric_bar-09 tric_bar-10 tric_bar-11 tric_bar-12
pronation
grip with neutral neutral Neutral
grip across grip grip
dumbell
the chest
pronation
grip
press
elbow Elbow
close to body close
tric_bar-13 tric_dum-01 tric_dum-02 tric_dum-03 tric_dum-04 tric_dum-05
Alternate neutral supination

grip supination grip to
Neutral neutral alternate grip to neutral
grip grip
neutral
alternate
Elbow Keep elbows Keep elbows

close close close
tric_dum-06 tric_dum-07 tric_dum-08 tric_dum-09 tric_dum-10 tric_dum-11

Neutral Neutral
two hands grip Decline Neutral Grip
grip
under neutral
Close grip grip
dumbell
Elbow
Elbow close
close
Dumbbell

pronation
neutral
grip
alternate
neutral
grip
neutral to
pronation
Medium grip
Medium grip 1 2
Elbow close
thumb On one foot Elbow close to body to body
inside reverse
grip
On one foot On one foot
Spread leg Spread leg
Alternate
Medium grip
close grip Elbow close to body
tric_free-01 tric_free-02 tric_free-03 tric_free-04 tric_free-05 tric_free-06

PGClipart-V2pro\Triceps
neutral
supination
grip
with on pulley
plate
tric_free-07 tric_free-08 tric_mach-01 tric_mach-02 tric_plate-01 tric_pul-01
pronation
grip on pronation
pulley grip supination semi-
grip pronation
on pulley
supination
supination on pulley
grip
on pulley
tric_pul-02 tric_pul-03 tric_pul-04 tric_pul-05 tric_pul-06 tric_pul-07
thumbs
down
semi-
pronation pronation pronation
cable grip
grip
Sideways with
pronation Triceps pulley
grip
Extension
tric_pul-08 tric_pul-09 tric_pul-10 tric_pul-11 tric_pul-12 tric_pul-13

PGClipart-V2pro\Triceps\Ball_Ex_Triceps
Keep
pronation grip elbows Incline
close close Supination
grip Grip
Easy-bar Easy-bar
supination
grip
tric_bbar-01 tric_bbar-02 tric_bbar-03 tric_bbar-04 tric_bbar-05 tric_bbar-06

Pronation
1. neutral
Grip
Supination rotate grip
2. to
neutral alternate
grip grip
pronation
3.Back
to one neutral
Easy-bar grip
tric_bbar-07 tric_bbar-08 tric_bbar-09 tric_bdum-01 tric_bdum-02 tric_bdum-03
supination supination neutral Incline

across
grip to grip to grip Neutral
the chest
neutral neutral Grip
alternate
tric_bdum-04 tric_bdum-05 tric_bdum-06 tric_bdum-07 tric_bdum-08 tric_bdum-09inc
Semi-supination
Neutral to neutral
grip
45° Pronation
Decline grip
tric_bdum-10inc tric_bdum-11inc tric_bdum-12 tric_bdum-13 tric_bdum-14 tric_bdum-15
tric_bdum-16 tric_bdum-017 tric_bdum-18 tric_bdum-19 tric_bdum-20 tric_bdum-21
one arm at 1.fall forward

close grip jump push-up a time
push up 2.jump
One arm push-up
neutral grip
Push-up on ball
tric_bdum-22 tric_bfree-01 tric_bfree-02 tric_bfree-03 tric_bfree-04 tric_bfree-05
pronation
grip
supination pronation
grip grip Pronation
On Grip
pulley
On
On pulley
pulley On
pulley
tric_bfree-06 tric_bfree-07 tric_bpul-01 tric_bpul-02 tric_bpul-03 tric_bpul-04inc

PGClipart-V2\Plyo_Power_Stabilization
JUMP
PGClipart-V2pro\Plyo_Power_Stabilization
One hand throw One hand throw Rotate thrunk Rotate thrunk Rotate thrunk One hand throw
heavy ball heavy ball
heavy ball
Rotate thrunk
Rotate thrunk
One hand throw One hand Rotate thrunk
One hand
heavy ball throw
throw
Keep feet heavy ball
heavy ball
together
Arm_plyo-01 Arm_plyo-02 Arm_plyo-03 Arm_plyo-04 Arm_plyo-05 Arm_plyo-06

One hand throw One hand throw One hand throw One hand throw One hand throw
One hand throw
heavy ball heavy ball heavy ball heavy ball heavy ball
heavy ball
45° 45° 45° 45° 45°
45°
Rotate thrunk
Rotate thrunk Rotate thrunk Rotate thrunk
Rotate thrunk Rotate thrunk
Arm_plyo-07 Arm_plyo-08 Arm_plyo-09 Arm_plyo-10 Arm_plyo-11 Arm_plyo-12

Throw and catch
Throw and catch with partner
with partner heavy ball
heavy ball
-Throw and -Throw and

catch heavy catch
Throw and catch ball with partner heavy ball
with partner -Feet together -Make a step
heavy ball Throw and catch forward
arms_plyo-01 arms_plyo-02 arms_plyo-03 arms_plyo-04 arms_plyo-05 arms_plyo-06
arms_plyo-07 arms_plyo-08 arms_plyo-09 arms_plyo-10 arms_plyo-11 arms_plyo-12

Throw and catch Throw and catch
with partner with partner
heavy ball heavy ball
Throw and
Throw and
catch
catch
heavy ball with partner
atrk_plyo-01 atrk_plyo-02 atrk_plyo-03 atrk_plyo-04 atrk_plyo-05 atrk_plyo-06
Throw and catch

heavy ball
with partner
Throw and
catch with Throw and catch
partner with partner
heavy heavy ball
ball Rotate with arms
Throw and catch with
straight
partner heavy ball

Throw Rotate Throw

heavy with heavy ball
arms Throw and
Rotate with ball Rotate with Rotate with arms
Throw and Throw and arms straight catch with
straight arms straight
catch with catch with Rotate partner straight
partner heavy ball
partner with arms
heavy ball straight
heavy ball
Rotate with arms straight

Throw and Throw and
catch with catch with
partner partner
throw
heavy ball heavy
the ball throw
throw ball
the ball
the ball
Throw and catch

heavy ball
with partner
Rotate to Rotate to
throw on throw
behind Rotate to
the other Rotate to
Rotate to throw
side throw
Rotate to throw behind
behind
throw behind
behind

Jump on Jump forward and
the ball of backward on one
the foot leg to the other
-Jump up
-Lift knees
leg_plyo-01 leg_plyo-02 leg_plyo-03 leg_plyo-04 leg_plyo-05 leg_plyo-06
Jump Jump
45°
Jump
Power Side Step 45°
Back and forth Power Side Step
45° Power Side Step Jump

-Add a partner lift knees
Jump forward
for resistance German walk same leg
45° 45° angle
Work with speed Skip on the same leg
Running up Running up
the stairs the stairs
one at a time two at a time
Jump -Add a partner
-Let you fall down and
lift knees Running side ways through for resistance
recuperate at the last
change leg hurdles -Move legs with high knees.
Double step between moment with high knees

Running up the stairs Running up the stairs Jupping up the stairs

two at a time Jumping up
one at a time one step at a time
Double steps to move the stairs
Double steps on the inside leg.
up on left one step at a time
to move
leg only on two legs.
up on left
leg only
Jumping up
Jumping up the stairs
the stairs one step two step at a time
at a time on on two legs.
one leg.
1 2 1 2

Jumping up Dumbbell
the stairs Jump squat
Running up the one step at
stairs one at
a time
a time
Double steps to Jupping up the Lift knees up
move up on stairs one step
right leg only at a time on the
outside leg.
Jump squat

Arms balance Jump Hit the heavy ball
Bounce
and and turn with the thigh
heavy
switch legs
ball
Jump
on the
same
leg
Jump
and
alternate Inner thigh

Jump Jump and twist
Push ball with with heavyball Jump
backward
on one knee to partner throw the
leg with ball with Jump
heavy knees and Jump and to throw
ball catch it. throw the
heavy ball
Alternate
Throw when Throw

Throw before the feet Jump and Throw when
you are in when
touch the floor throw the you are in
the air you are in
heavy ball the air the air

jump forward Jump over the box Push on one
and sideways on both feet Jump over the box leg
on the same foot
Move forward
left left up and down
on the same leg

Jump Jump
back and back and
forth forth
Left
Left Left
Jump on
one leg
Left
Left Right Left
Right Left Left Left

Throw heavy ball Throw heavy Throw heavy ball
with foot ball behind sideways
with heel with foot
leg_pow-01 leg_pow-02 leg_pow-03 leg_pow-04 leg_pow-05 leg_pow-06

Throw heavy ball
with legs straight
Dynamic lift Catch it left

and throw back
Start from the ground

left
Move up gradually right
leg_pow-07ovsz leg_pow-08ovsz leg_pow-09ovsz leg_pymc-01ovsz
Turn and repeat
Move back -Bicycling walk - Work with speed -Bicycling walk - Work with speed
and forth sides -Feet have to passed over knees -Feet have to passed over knees
to middle
-Alternate leg every step -Stay on the same leg
leg_pymc-02ovsz leg_pymc-03ovsz leg_pymc-04ovsz leg_pymc-05ovsz
Running one foot between stick Dumbbell

Jump squat
Alternate
one leg-
2legs
-Bicycling walk backward

Skip and alternate leg
-Work with speed
-Feet have to passed over knees
leg_pymc-06ovsz leg_pymc-07ovsz leg_pymc-08ovsz leg_pymc-09ovsz
Unstable -keep back Unstable -keep back -keep back

board straight board straight straight alternate
-chest out -chest out -chest out
-head up -head up -head up
Unstable
board
Unstable Unstable Unstable
board board board
leg_stable-01 leg_stable-02 leg_stable-03 leg_stable-04 leg_stable-05 leg_stable-06
Stability Stability
leg_stable-07 leg_stable-08 leg_stable-09 leg_stable-10 leg_stable-11 leg_stable-12
Jump push-ups
Wide stance
back squat Close to wide
Wide to close
Unstable Unstable
board board
Medium stance Unstable

back squat board
legs_stable-13ovsz legs_stable-14ovsz legs_stable-15ovsz pecto_pow-01ovsz
Medium stance Wide stance

Jump push-ups Close stance jump push-ups Jump push-ups
Jump side ways Jump push-ups from Jump side ways
Jump side ways
close to medium to wide
pecto_pow-02ovsz pecto_pow-03ovsz pecto_pow-04ovsz pecto_pow-05ovsz
Board Medium Wide stance Stability
Jump Push-ups
Jump Push-ups on ball stance Steel bar Push-ups
Clap hands Jump Push-ups Jump Push-ups
Clap hands Clap hands on block
Clap hands
One foot
Feet on box on ball
Hands on box
pecto_pow-06 pecto_pow-07 pecto_pow-08 pecto_pow-09 pecto_stable-01 pecto_stable-02

PGClipart-V2\Weight_lifting
PGClipart-V2pro\Weight_lifting
Wide grip
-Keep back
-Keep back straight -Keep back
straight Wide -Chest out straight
-Chest out grip -Head up -Chest out
-Head up -Head up
Push
with
Push on knees Push on
knees knees
wtlg_bar-01 wtlg_bar-02 wtlg_bar-03 wtlg_bar-04 wtlg_bar-05 wtlg_bar-06
Push up
-Keep back
-Keep back straight
straight -Keep back Wide -Chest out
Stand straight
Push on -Chest out grip -Head up
knees up -Chest out
-Head up
-Head up
Push on
knees
wtlg_bar-07 wtlg_bar-08 wtlg_bar-09 wtlg_bar-10 wtlg_bar-11 wtlg_bar-12
-Keep back -Keep back -Keep back

straight Alternate straight
straight
-Chest out -Chest out -Chest out
-Head up -Head up -Head up
Push
on Push Push on
knees on knees
knees
wtlg_dum-01 wtlg_dum-02 wtlg_dum-03 wtlg_dum-04 wtlg_dum-05 wtlg_dum-06
-Keep back
Alternate straight
-Chest out Alternate
-Head up
Push Push Push Push
on Push on on
on on
knees knees knees knees
knees
Alternate Alternate

straight straight
-Chest out -Chest out
-Head up -Head up
Push Push Push Push
on on on on
knees knees knees knees
95
PGClipart-V2\Flexibility
PGClipart-V2\Warm-up & Aerobic
PGClipart-V2pro\Flexibility
flexA_neck-01 flexA_neck-02 flexA_neck-03 flexA_neck-04 flexA_neck-05 flexA_neck-06
flexB_shldr-01 flexB_shldr-02 flexB_shldr-03 flexB_shldr-04 flexB_shldr-05 flexB_shldr-06
flexB_shldr-07 flexB_shldr-08 flexB_shldr-09 flexB_shldr-10 flexB_shldr-11 flexB_shldr-12

Push forward
to strech
shoulder
Two arms up
Wall One arm up
90°
flexB_shldr-13 flexB_shldr-14 flexB_shldr-15 flexC_back-01 flexC_back-02 flexC_back-03
Roll on your back

like a rocking chair
flexC_back-04 flexC_back-05 flexC_back-06 flexC_back-07 flexC_back-08 flexC_back-09
Back on
the floor

flexC_back-28 flexC_back-29 flexC_back-30 flexC_back-31 flexC_back-32 flexD_leg-01
90°
90°
flexD_leg-02 flexD_leg-03 flexD_leg-04 flexD_leg-05 flexD_leg-06 flexD_leg-07
Pull on side Pull toward

Rotate shoulders opposite
shoulder
Sitting
Push on Indian style
knee Back
straight

-Bent forward Bent forward
-Turn shoulders
Push
on knee
Back
straight
Back
straight
One leg
bent

Use towell
Use towell
flexD_leg-50 flexD_leg-51 flexD_leg-52 flexD_leg-53 flexD_leg-54 flexD_leg-55calf
flexD_leg-56calf flexD_leg-57 flexD_leg-58 flexD_leg-59 flexD_leg-60 flexD_leg-61
Foot
straight
Foot
point
out
flexD_leg-68 flexD_leg-69 flexE_ankle-01 flexE_ankle-02 flexy_trunk-01 flexy_trunk-02leg

PGClipart-V2pro\Flexibility\Ball_Ex_Flex
keep
flexibility flexibility balance
Move side
to front
On one
Pivot knee
flexa_bneck-01 flexa_bneck-02 flexa_bneck-03 flexb_bshldr-01 flexb_bshldr-02 flexb_bshldr-03
Chest stretch
with dumbbells
flexb_bshldr-04 flexb_bshldr-05 flexb_bshldr-06 flexb_bshldr-07 flexb_bshldr-08 flexb_bshldr-09
30°
Roll ball
left and right
flexb_bshldr-10 flexb_bshldr-11 flexb_bshldr-12 flexc_bback-01 flexc_bback-02 flexc_bback-03
flexc_bback-04 flexc_bback-05 flexc_bback-06 flexc_bback-07 flexc_bback-08 flexc_bback-09
With
barbell
flexc_bback-10 flexc_bback-11 flexc_bback-12 flexc_bback-13 flexc_bback-14 flexc_bback-15

Roll ball
left and right
flexc_bback-16 flexc_bback-17 flexd_bleg-01 flexd_bleg-02 flexd_bleg-03 flexd_bleg-04
flexd_bleg-05 flexd_bleg-06 flexd_bleg-07 flexd_bleg-08 flexd_bleg-09 flexd_bleg-10

PGClipart-V2pro\Flexibility\Ball_Ex_Flex
On soccer ball
size
Stretch leg

-Bent forward
-Turn shoulders
Push on knee Roll foot on ball
back and forth
Knee bent
Push foot on side
on knee

PGClipart-V2pro\Warm-up & Aerobic
wmup_neck-01 wmup_neck-02 wmup_neck-03 wmup_wrst-01 wmup_wrst-02 wmup_shdr-01
wmup_shdr-02 wmup_shdr-03 wmup_shdr-04 wmup_hip-01 wmup_ankl-01 wmup_ankl-02
Walk
on
heel
wmup_ankl-03 wmup_act-01 wmup_act-02 wmup_act-03 wmup_act-04 wmup_act-05

Running
on place
Jump Kick
and Jump on back
jack the ball of
the foot
wmup_act-06 wmup_act-07 wmup_act-08 wmup_act-09 wmup_act-10 wmup_act-11
xaero_act-01 xaero_act-02 xaero_act-03 xaero_act-04 xaero_act-05 xaero_act-06
Walking Cycling
Jogging Swimming Roller

Aerobic
dance blade
xaero_act-07 xaero_act-08 xaero_act-09 xaero_act-10 xaero_act-11 xaero_act-12
THÉRAPEUTIQUE
AMPLITUDE DE MOUVEMENT
THERAPEUTIC
RANGE OF MOTION
PGClipart-V2\therap\ra_of_mo
Back
Dos
PG_CDROM\therap\ra_of_mo\back PG_CDROM\therap\ra_of_mo\neck
Neck
Cou
Shoulder
Elbow Épaule
Coude PG_CDROM\therap\ra_of_mo\elbow PG_CDROM\therap\ra_of_mo\shoulder
Foot PG_CDROM\therap\ra_of_mo\foot
Pied
Hand
Main PG_CDROM\therap\ra_of_mo\hand
Hip
Hanche
PG_CDROM\therap\ra_of_mo\hip
Knee
Genou PG_CDROM\therap\ra_of_mo\knee
PGClipart-V2pro\therap\ra_of_mo\back
Pull
rm-01/back rm-02/back rm-03/back rm-04/back rm-05/back rm-06/back
PGClipart-V2pro\therap\ra_of_mo\elbow
rm-01/elbow rm-02/elbow rm-03/elbow
PGClipart-V2pro\therap\ra_of_mo\foot
A Z
rm-01/foot rm-02/foot rm-03/foot rm-04/foot rm-05/foot rm-06/foot
PGClipart-V2pro\therap\ra_of_mo\hand
rm-01/hand rm-02/hand rm-03/hand rm-04/hand rm-05/hand rm-06/hand
rm-07/hand rm-08/hand rm-09/hand rm-10/hand rm-11/hand rm-12/hand
107
PGClipart-V2pro\therap\ra_of_mo\hip
3
90 90
rm-01/hip rm-02/hip rm-03/hip rm-04/hip rm-05/hip rm-06/hip
90
rm-07/hip rm-08/hip rm-09/hip
PGClipart-V2pro\therap\ra_of_mo\knee
Patella Move
Push on forward
one side
Patella
Lift on
the other side
rm-01/knee rm-02/knee rm-03/knee rm-04/knee rm-05/knee rm-06/knee
rm-07/knee rm-08/knee rm-09/knee
PGClipart-V2pro\therap\ra_of_mo\neck
towel
Head back
Small Chin
curve tucked in
low back
rm-01/neck rm-02/neck rm-03/neck rm-04/neck rm-05/neck rm-06/neck
108
PGClipart-V2pro\therap\ra_of_mo\shoulder
Shoulder blades
together
1 2
rm-01/shoulder rm-02/shoulder rm-03/shoulder rm-04/shoulder rm-05/shoulder rm-06/shoulder

On
pulley
90

THÉRAPEUTIQUE
FLEXIBILITÉ
THERAPEUTIC
FLEXIBILITY
PGClipart-V2\therap\flex
Back
Dos
PG_CDROM\therap\flex\back PG_CDROM\therap\flex\neck
Neck
Cou
Foot PG_CDROM\therap\flex\foot
Pied
Hand
Main PG_CDROM\therap\flex\hand
Knee
Genou PG_CDROM\therap\flex\knee
Hip
Hanche
PG_CDROM\therap\flex\hip
Shoulder
Épaule PG_CDROM\therap\flex\shoulder
PGClipart-V2pro\therap\flex\back
flex-01/back flex-02/back flex-03/back flex-04/back flex-05/back flex-06/back
expire inspire
strap
1 23
roll roll
1 1
2 2
Shoulder blades
together
Wall
Wall
113
PGClipart-V2pro\therap\flex\foot
Pull with
rope
flex-01/foot flex-02/foot flex-03/foot flex-04/foot flex-05/foot flex-06/foot
Pull with
towel
flex-07/foot flex-08/foot flex-09/foot flex-10/foot
PGClipart-V2pro\therap\flex\hand
flex-01/hand flex-02/hand flex-03/hand flex-04/hand flex-05/hand flex-06/hand
flex-07/hand flex-08/hand flex-09/hand flex-10/hand flex-11/hand flex-12/hand
PGClipart-V2pro\therap\flex\knee
Towel
flex-01/knee flex-02/knee flex-03/knee flex-04/knee flex-05/knee flex-06/knee
flex-07/knee
114
PGClipart-V2pro\therap\flex\hip
Heel on
knee
flex-01/hip flex-02/hip flex-03/hip flex-04/hip flex-05/hip flex-06/hip flex-07/hip
flex-08/foot flex-09/hip flex-10/hip flex-11/hip flex-12/hip flex-13/hip flex-14/hip
flex-15/foot flex-16/hip flex-17/hip flex-18/hip flex-19/hip
PGClipart-V2pro\therap\flex\shoulder
flex-01/shoulder flex-02/shoulder flex-03/shoulder flex-04/shoulder flex-05/shoulder flex-06/shoulder
3
30 2
1
flex-07/shoulder flex-08/shoulder flex-09/shoulder flex-10/shoulder flex-11/shoulder flex-12/shoulder
PGClipart-V2pro\therap\flex\neck
flex-01/neck flex-02/neck flex-03/neck flex-04/neck flex-05/neck flex-06/neck
115
THÉRAPEUTIQUE
FORCE
THERAPEUTIC
FORCE
PGClipart-V2\therap\force
Knee
PG_CDROM\therap\force\abdo Genou PG_CDROM\therap\force\knee
Abdominals
Abdominaux
Back
Dos
PG_CDROM\therap\force\back PG_CDROM\therap\force\neck
Neck
Cou
Rotators
Elbow Rotateurs
Coude PG_CDROM\therap\force\elbow PG_CDROM\therap\force\rotators
Shoulder
Foot Épaule
Pied PG_CDROM\therap\force\foot PG_CDROM\therap\force\shoulder
Hand PG_CDROM\therap\force\hand
Main
Hip
Hanche
PG_CDROM\therap\force\hip
PGClipart-V2pro\therap\force\abdo
sg-01/abdo sg-02/abdo sg-03/abdo sg-04/abdo sg-05/abdo sg-06/abdo sg-07/abdo
PGClipart-V2pro\therap\force\back
Shoulder blades Shoulder blades

together together
__"
sg-01/back sg-02/back sg-03/back sg-04/back sg-05/back sg-06/back
sg-07/back sg-08/back sg-09/back sg-10/back sg-11/back sg-12/back
Rubber
band
Rubber
band
sg-13/back sg-14/back sg-15/back sg-16/back sg-17/back
PGClipart-V2pro\therap\force\elbow
rubber
band On
pulley
sg-01/elbow sg-02/elbow sg-03/elbow sg-04/elbow sg-05/elbow sg-06/elbow
119
PGClipart-V2pro\therap\force\foot
Rubber
Rubber band
band
Elastic
sg-01/foot sg-02/foot sg-03/foot sg-04/foot sg-05/foot sg-06/foot sg-07/foot
Rubber Rubber
Rubber Rubber Rubber band band
band band band
sg-08/foot sg-09/foot sg-10/foot sg-11/foot sg-12/foot sg-13/foot sg-14/foot
PGClipart-V2pro\therap\force\hand
Plasticine Plasticine
Plasticine
Plasticine
Plasticine
sg-01/hand sg-02/hand sg-03/hand sg-04/hand sg-05/hand sg-06/hand
Elastic
pronation hammer
supination grip
Elastic
Elastic

Pronation
grip
Turn up
or down
Hammer
Supination Supination Squeeze
grip grip
Pronation Eccentric
grip ball
Turn up
or down rubber
rubber
band
band
Rubber Rubber
band Hammer band
120
PGClipart-V2pro\therap\force\hip
sg-01/hip sg-02/hip sg-03/hip sg-04/hip sg-05/hip sg-06/hip
One
leg 3
2
4 1
Rubber
band
Rubber Rubber
band band
Rubber
band
Rubber
band
sg-19/hip sg-20/hip
PGClipart-V2pro\therap\force\knee
Rubber
Rubber
band
band
sg-01/knee sg-02/knee sg-03/knee sg-04/knee sg-05/knee sg-06/knee sg-07/knee
sg-08/knee sg-09/knee sg-10/knee sg-11/knee sg-12/knee sg-13/knee sg-14/knee
Rubber
band
Rubber
band
sg-15/knee sg-16/knee sg-17/knee sg-18/knee sg-19/knee sg-20/knee
121
PGClipart-V2pro\therap\force\neck
sg-01/neck sg-02/neck sg-03/neck sg-04/neck sg-05/neck sg-06/neck
sg-07/neck sg-08/neck sg-09/neck
PGClipart-V2pro\therap\force\rotators
Rubber Rubber
band band
Pronation
to
neutral
sg-01/rotators sg-02/rotators sg-03/rotators sg-04/rotators sg-05/rotators sg-06/rotators

Rubber
band
On
pulley
sg-07/rotators sg-08/rotators sg-09/rotators
122
PGClipart-V2pro\therap\force\shoulder
stabilize
Supination
Neutral grip
grip
sg-01/shoulder sg-02/shoulder sg-03/shoulder sg-04/shoulder sg-05/shoulder sg-06/shoulder
Rubber Rubber
band band
Rubber
band
Rubber
band
sg-07/shoulder sg-08/shoulder sg-09/shoulder sg-10/shoulder sg-11/shoulder sg-12/shoulder
On
On pulley
Rubber
pulley
band
sg-13/shoulder sg-14/shoulder sg-15/shoulder
123
THÉRAPEUTIQUE
“Core Stabilization” et posture
THERAPEUTIC
Core Stabilization et posture
PGClipart-V2\therap\corestab
Hip
Back
Dos Hanche
Abdominals
Abdominaux
PG_CDROM\therap\corestab
costa_free-01 costa_free-02 costa_free-03 costa_free-04 costa_free-05 costa_free-06
Rotate foot
slightly inside
and outside
90° 90°

Leg up
and bent
Leg up
and down
Lift left leg and move it

Slide left leg back and forth Lift both legs and move it
back and forth.
Feet off the floor Keep right leg up and bent back and forth.
Keep it off the mat.
Rotate the foot Pivot trunk forward

as you lift knee up

PG_CDROM\therap\corestab
Slide left leg

on the side Turn leg 45°

-Keep heel on the floor
-Keep foot fix -Rotate from the hip
on the floor -Use rubber band
-Rotate at
hip level
costa_free-61 costa_rub-01
PGClipart-V2pro\therap\posture
Contact
pos-01 pos-02 pos-03
problems
pos-04 pos-05 pos-06

SYMPTOMS OF
UNBALANCED MUSCLES
PGClipart-V2pro\Extra\Poster
SYMPTOMS OF UNBALANCED MUSCLES
Triceps Biceps Triceps Biceps
Abdominals
(Abdominaux)
Gastrocnemius
Adductor (Gastrocnémien)
(Adducteur)
Latissimus
dorsi
(Grand
dorsal)
Gluteus
maximus
(Grand Gluteus
fessier) Gluteus medius
maximus (Moyen Hamstrings
(Grand fessier) (Ischio-jambiers)
fessier)
Neck
Neck
extensors
extensors (Extenseurs
(Extenseurs du cou)
du cou)
Piriformis
(Pyramidal)
Popliteus
(Poplité)
Peroneus brevis
(Court péronier)
Quadratus
lumborum Rectus
Psoas (Carré abdominis
des lombes) (Droit de
l'abdomen)
Psoas
Quadriceps
Rhomboideus
(Rhomboïde)
Sacrospinalis
(Long dorsal)
Sartorius
(Couturier)
Rectus femoris Gracilis Sartorius

(Droit du fémur) Gracilis (Droit interne) (Couturier)
(Droit interne)
Sternocleidomastoid
Rhomboideus
Serratus (Rhomboïde)
anterior Serratus
(Grand anterior
dentelé)
(Grand
dentelé)
Biceps
Semimembranosus femoris
(Demimembraneux) (Biceps
fémoral)
Soleus
(Soléaire)
Subscapularis Teres
(Sous-scapulaire) minor
(Petit
rond)
Psoas Transversus
abdominis
(Transverse
de l'abdomen)
Tensor
fascia lata
(Tenseur
du fascia lata)
Tibialis
anterior
(Tibial
antérieur)
Trapesius
(Trapèze)
Trapesius
(Trapèze)
Trapesius
(Trapèze)
PHYSIGRAPHE CLIPART R
Auteur/Author : Sylvain Lemaire B. Physical Education.
Conception graphique/Graphic conception :
-Sylvain Lemaire
-Mario Mondou
Illustrateur - Graphiste/Illustrator - Graphist
Révision des exercices thérapeutiques / Therapeutic exercises revision :

-Charlen Berry B. Sc., CAT(C). DO.
Thérapeute du Sport/Athletic Therapist
Ostéopathe/Osteopath
-Raymonde Fortin B. Sc., pht.
B. Sc. Kinantropologie/Kinantropology
Toute reproduction, même partielle, de cet ouvrage est interdite. Une copie reproduction par quelque procédé
que ce soit, photographie, microfilm, bande magnétique, disque ou autre, constitue une contrefaçon passible
de peines prévues par la loi sur la protection des droits d'auteur.
No part of this volume may be reproduced or transmitted in any form or by any means, electronic or
mechanical, including photocopy, recording, or any information storage and retrieval system without the
written permisson of PHYSIGRAPHE inc.
Copyright 1995-2003 by PHYSIGRAPHE
All rights reserved to PHYSIGRAPHE - Printed in Quebec, Canada, 2003.

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Index - Click here

PHYSIGRAPHE CLIPART (BANK OF IMAGES) MUST BE USED ON ONE COMPUTER ONLY.

- You may not distribute copies of PHYSIGRAPHE CLIPART to third parties.

- Utiliser les images sur un seul ordinateur.

Vous ne pouvez pas :

- Copier le document PHYSIGRAPHE CLIPART.

Variety is the key to training and rehabilitation success.

Cliquer sur le sujet désiré pour

License Agreement Physigraphe p.1

MUSCULAR EXERCISES – Exercices musculaires

Plyo_Power_Stabilisation – Plio_Puissance_Stabilisation p.67-68-69-70-71

Weight Lifting – Haltérophilie p.73

THERAPEUTIC EXERCISES – Exercices thérapeutiques

Range of motion – Amplitude de mouvement

Core Stablization & Posture – Stablisation « Core » et posture p.96-97-98

Symptoms of Unbalanced Muscles p.100-101-102

1.Opening from Windows

a) Insert the Physigraphe Clipart disc in your CD-ROM drive.

2. Insert a Physigraphe picture

a) From the Tools menu, select Protection to unprotect the sheet.

3. How to used the Physigraphe Excel program?

1. Comment avoir accès au programme Excel de l’interface Windows ?

1. Depuis l’icône poste de travail, ouvrir la fenêtre de votre cédérom

2. Comment importer les images de PHYSIGRAPHE ?

(Depuis le programme Excel de PHYSIGRAPHE)

1. S’assurer que la protection de la feuille du visuel est enlevée. – De l’outil

3. Comment utiliser le programme Excel de PHYSIGRAPHE ?

1. De la feuille du visuel, indiquer le nom du client et le numéro du programme.

Wt-Ttime Total Wt_time Wt-Ttime Total Wt_time Wt-Ttime Total Wt_time

Préparé par SYLVAIN LEMAIRE 2003-07-08 Page 1

Name: Mr. X info Program: 1 Consultant: Mr. Z

Alter. 1 Alter. 2 Alter. 1

Alter. 1 Alter. 1 Alter. 1

Exercise sheet Page 1

Exerc. A1 Workout 1 2 3 4 5 6 7 8 Exerc. A2 Workout 1 2 3 4 5 6 7 8

-Flexions et extensions des hanches et des genoux ( sur

-Abductions, adductions des bras; flexions, extensions, et

Sit on ball Sit on ball

-Abductions, adductions of the arms; flexions, extensions,

-Abductions, adductions des bras; flexions, extensions, et

-Abductions, adductions of the arms; flexions, extensions,

Off the middle

Placer une longue chaîne

Stabilization exercises with chain

-Flexions et extensions des épaules, des coudes, des

-Flexions and extensions of the elbows, knees, shoulders

-Work with barbell. Exercises flexions and extensions of

Place barbell in squat rack. Lift bar 3 times at 3

L’utilisation de câbles, au lieu de la

-Work with cable on pulley machine. Exercises with

L’utilisation de la barre, au -Travail avec barre. Exercices avec flexions, extensions

P.S. Un changement dans la dimension de la prise, par

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dumbell dumbell between

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3.back with dumbell

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