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PHYSIGRAPHE CLIPART
Specialized image collection of exercises
Recueil d’images spécialisées d’exercices

MORE THAN
2200 IMAGES
ET PLUS

VERSION 2 PRO

CDROM FOR WINDOWS and MAC
CDROM POUR WINDOWS et MAC
BMP format
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
Exercise Ball – Ballon d’exercices p.37
Calfs - Mollets p.39
Exercise Ball – Ballon d’exercices p.39
Forearms – Avant-bras p.41
Exercise Ball – Ballon d’exercices p.41
Legs – Jambes p.43-44-45-46
Exercise Ball – Ballon d’exercices p.47-48
Neck – Cou p.50
Exercise Ball – Ballon d’exercices p.50
Pectorals – Pectoraux p.52-53
Exercise Ball – Ballon d’exercices p.54
Shoulders – Épaules p.56-57-58
Exercise Ball – Ballon d’exercices p.59-60
Rotators – Rotateurs p.61
Triceps p.63-64
Exercise Ball – Ballon d’exercices p.65
Plyo_Power_Stabilisation – Plio_Puissance_Stabilisation p.67-68-69-70-71
Weight Lifting – Haltérophilie p.73

Flexibility – Flexibilité p.75-76-77
Exercise Ball – Ballon d’exercices p.78-79
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
Hands – Mains p.87
Knees – Genoux p.87
Hips – Hanches p.88
Shoulders – Épaules p.88
Neck – Cou p.88

Strengthening - Renforcements
Abdominals – Abdominaux p.90
Back – Dos p.90
Elbows – Coudes p.90
Feet – Pieds p.91
Hands – Mains p.91
Hips – Hanches p.92
Knees – Genoux p.92
Neck – Cou p.93
Rotators – Rotateurs p.93
Shoulders – Épaules p.94
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)
b)
c)
d)
e)
f)

Insert the Physigraphe Clipart disc in your CD-ROM drive.
Double click on the My Computer icon.
Double click on the CD-ROM icon.
Open the PGClipart-V2pro file.
Open the Prog_Exl file.
Open the Eng-PROG program (English version) or the PROG-Fran (French
version).

2. Insert a Physigraphe picture
a)
b)
c)
d)
e)

From the Tools menu, select Protection to unprotect the sheet.
From the Insert menu go to Pictures From File.
From Look In select your CD-ROM drive.
Open PGClipart-V2pro.
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.
2.
3.
4.

Depuis l’icône poste de travail, ouvrir la fenêtre de votre cédérom
De cette fenêtre ouvrir le fichier PGClipart-V2pro
Ouvrir le fichier Pro_Exl
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
Wtt
1
2
3
4
5
6

Ser. Rep. Tempo
Wt
Wt
Wt
Wt
Wt
Wt

A2

Time of training for
each workout
(automatically
calculated)

B1
Box to place
image

Rest

Ser. Rep. Tempo

Rest

Ser. Rep. Tempo

Alter.

1

Alter.

Note:

1

Alter.

Note:

Note:

Put 1 for a not alternate exercise
2 for an alternate exercise

B2
Wtt
1
2
3
4
5
6

C1

1
2
3
4
5
6

Rest

Workout 1 to 6

Alter.

You click in front of note
to write a note in the note
box

C2

Ser. Rep. Tempo

Rest

Alter.

1

Alter.

Note:

Wt-Ttime

Total Wt_time

min.
min.

Ser. Rep. Tempo

Rest

When you want to prescribed different sets in a workout you have to
write in the exercise sheet the first set only and in the program 2 you
write all the other sets with different repetitions.

1

Note:

Wt 1
Wt 2

1

When the exercise sheet is completed
the program 1 is completed too.

Ser. Rep. Tempo
Wt
Wt
Wt
Wt
Wt
Wt

Rest

1
2
3
4
5
6

Wt-Ttime

Wt 3
Wt 4

1

Note:

Total Wt_time

min.
min.

Wt-Ttime

Wt 5
Wt 6

Total Wt_time

min.
min.
Page 1

PHYSIGRAPHE inc.
Nom:

Programme: 1
Identification de l'exercice

A1
Séa T
1
2
3
4
5
6

Identification de programme

A2

B1
Cadre où
placer l'image

Temps d'entraînement de
chaque séance en minute.
(Calculé automatiquement)

Sér. Rép. Tempo Repos
Séa
Séa
Séa
Séa
Séa
Séa

Consultant:

Sér. Rép. Tempo Repos

Sér. Rép. Tempo Repos

1
2
3
4
5
6
Alter.

1

Alter.

Note:

1

Alter.

Note:

Note:

Mettre 1 pour un mouvement nonalterné et 2 pour un mouvement
alterné.

B2
Séa T
1
2
3
4
5
6

C1

1
2
3
4
5
6

C2

Sér. Rép. Tempo Repos

Sér. Rép. Tempo Repos

Séance 1 à 6
Quand la feuille d'exercices est
complété, la feuille de programme 1
l'est aussi.
Alter.

1

Alter.

Note:

1

Alter.

Note:

Ttens Séa.

Séa 1
Séa 2

Cliquer devant "Note"
pour y inscrire une note.

Pour la prescription de différentes séries dans un entraînement,
vous devez écrire seulement la première série sur la feuille
d'exercices. Vous inscrivez les autres séries, avec le nombre
de répétions, sur la feuille de programme 2.
Sér. Rép. Tempo Repos

Séa
Séa
Séa
Séa
Séa
Séa

1

T_total séa.

1

Note:

Ttens Séa.

T_total séa.

min.
Séa 3
min.
Séa 5
min.
Séa 4
min.
Séa 6
**Cliquer dans l'espace réservé à l'image avant d'insérer l'image.
Préparé par SYLVAIN LEMAIRE 2003-07-08

Ttens Séa.

T_total séa.

min.
min.

Page 1

EXAMPLE
Name: Mr. X

Program: 1

info

info

Consultant: Mr. Z

info

info

VERSO

A1
Wtt
60,2
Trep
368
Ttime
35,7
594

A2

Set Rep.
1
8
1
8
1
8
1
6
Alter. 1

Tempo
2 1 1
2 1 1
2 1 1
2 1 1

Rest
60
60
60
60

Note:

A3

Set Rep.
1
8
1
6
1
4
1
2
Alter. 1

Tempo
4 1 1
4 1 1
4 1 1
3 1 1

Rest
45
45
60
60

Set Rep. Tempo
1
12 2 1 2
1
10 2 1 2
1
10 2 1 2
Alter.

Note:

Note:

B2

C1

Rest
45
45
45

2

VERSO

B1
Wtt
60,2
Trep
368
Ttime
35,7
936

Set Rep. Tempo
1
12 2 0 2
1
12 2 0 2
1
12 2 0 2
Alter.

Rest
45
45
45

Set Rep. Tempo
1
12 3 1 2
1
12 3 1 2
1
12 3 1 2

1

Alter.

Note:

Rest
60
60
60

Set Rep. Tempo
1
12 3 1 2
1
12 3 1 2
1
12 3 1 2

2

Alter.

Note:

Note:

D1

D2

Rest
60
60
60

1

VERSO

C2
Wtt
60,2
Trep
368
Ttime
35,7
612

Set Rep. Tempo
1
12 3 1 2
1
12 3 1 2
1
12 3 1 2
Alter.

Note:

Rest
60
60
60

Set Rep. Tempo
1
25 1 2 1
1
25 1 2 1

1

Alter.

Rest
45
45

Set Rep. Tempo
1
12 1 2 1
1
12 1 2 1

1

Note:

Alter.

Rest
60
60

1

Note:

Exercise sheet

Page 1

EXAMPLE
Program: 1

Name: Mr. X

Exerc. A1
Recto Set
Rep.
1
8
1
8
1
8
1
6
Alter. Note:
1
Exerc. A3
Recto Set
Rep.
1
12
1
10
1
10
0
0
Alter. Note:
2
Exerc. B2
Recto Set
Rep.
1
12
1
12
1
12
0
0
Alter. Note:
2
Exerc. C2
Recto Set
Rep.
1
12
1
12
1
12
0
0
Alter. Note:
1
Exerc. D2
Recto Set
Rep.
1
12
1
12
0
0
0
0
Alter. Note:
1

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
2 1 1
60
2 1 1
60
2 1 1
60
2 1 1
60
Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
2 1 2
45
2 1 2
45
2 1 2
45
0 0 0
0

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
3 1 2
60
3 1 2
60
3 1 2
60
0 0 0
0

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
3 1 2
60
3 1 2
60
3 1 2
60
0 0 0
0

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
1 2 1
60
1 2 1
60
0 0 0
0
0 0 0
0

Exerc. A2
Recto Set
Rep.
1
8
1
6
1
4
1
2
Alter. Note:
1
Exerc. B1
Recto Set
Rep.
1
12
1
12
1
12
0
0
Alter. Note:
1
Exerc. C1
Recto Set
Rep.
1
12
1
12
1
12
0
0
Alter. Note:
1
Exerc. D1
Recto Set
Rep.
1
25
1
25
0
0
0
0
Alter. Note:
1

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
4 1 1
45
4 1 1
45
4 1 1
60
3 1 1
60
Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
2 0 2
45
2 0 2
45
2 0 2
45
0 0 0
0

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
3 1 2
60
3 1 2
60
3 1 2
60
0 0 0
0

Workout 1
2
3
4
5
6
7
8
Tempo Load Load Load Load Load Load Load Load
Rest Rep. Rep. Rep. Rep. Rep. Rep. Rep. Rep.
1 2 1
45
1 2 1
45
0 0 0
0
0 0 0
0

Total workout repetitions
Total workout tension time min.
Total workout time min.

368
35,7
60,2

Wtt: Workout time
Alter.: Alternate
Ttime: Tension time
1 for not alternate
Rep.: Repetition
2 for alternate
Trep: Total workout repetions

Table 1.a
Prises et positions
Grip and positions

Applicable à
Applicable to

Parallel

-Flexions et extensions des hanches et des genoux ( sur
machines, avec barres, haltères, poulies ou libres).
-Exercices pour mollets.

Pieds
parallèles
Toes in

Toes out

Pieds
intérieurs

Pieds
extérieurs

-Flexions and extensions of the hips and knees (free,
dumbells, barbells, pulleys and machines).
-Calves work.

Supination

Pronation
Wrist
extension

Neutral
(hammer)

Extension
poignet

Neutre
Semi
pronation

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

-Flexions, extensions et rotations des épaules et des
coudes. Abductions et adductions des bras (sur
machines, avec barres, haltères ou poulies).
-Exercices pour biceps, triceps, avant-bras, épaules,
pectoraux et dos .

Table 1.b
Prises et positions
Grip and positions

Applicable à
Applicable to
-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 .

Close stance

On one knee

Medium stance

Wide 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.

On one foot

Sit on ball
Ball between legs
feet off the floor

Sit on ball
Two feet on 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 .

On one knee

On knees

-Abductions, adductions of the arms; flexions, extensions,
and ratations of the shoulders, elbows, hips, knees and
ankles (free, dumbbells, barbells, pulleys and
machines).
-Exercises for abdominals, biceps, triceps, forearms,
shoulders, legs, calves and back.

Table 1.c
Prises et positions
Grip and positions

Applicable à
Applicable to

Decline bench

Flat bench
Half back
stance

Incline
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.

Flat
on two feet

Flat
on one foot

Incline
on two feet

Incline
on one foot

Off the middle

-Abductions, adductions of the arms; flexions, extensions,
and rotations of the hips, knees, shoulders and elbows
(free, dumbbells, barbells, pulleys and machines).
-Exercises for abdominals, biceps, triceps, shoulders,
pectorals, back and legs.

Table 2.a
Quelques trucs
Some tricks

Applicable à
Applicable to

Placer une longue chaîne
autour de la barre de chaque
côté. À mesure que vous
développerez, la charge
augmentera.
Place heavy chain around
the bar on each side.
As you press the load increase.

Chaîne à grosses mailles

-Travail avec barre ou libre. Exercices avec flexions et
extensions des épaules, des coudes, des hanches et des
genoux.
ex. Développé couché, squat.
-Work with barbell or free. Exercises with flexions and
extensions of the shoulders, elbows, hips and knees.
Ex. Bench press, Squat.

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,
back and legs.

Set a pair of
chain with
handle in the
Squat Rack.

Bench Press
in squat rack

Level 3 lift
Level 2 lift
Level 1 lift

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.

-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.

Table 2.b
Quelques trucs
Some tricks
L’utilisation de câbles, au lieu de la
barre, sur l’appareil à poulie, permet
une plus grand amplitude de
mouvement.
Cable

Use cable, instead of the bar, on the
pulley machine, and get greater
range of motion.

Applicable à
Applicable to

-Travail avec câble sur machine à poulie. Exercices avec
flexions, extensions des épaules et des coudes.
Abductions et adductions des bras.
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.

-Travail avec barre. Exercices avec flexions, extensions
des épaules, des coudes, des hanches et des genoux.
Abductions et adductions des bras.

L’utilisation de la barre, au
lieu des haltères, ajoutera
de la complexité au patron
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.

Using a barbell, instead of
dumbbell, will add
complexity to the patern
of the motor chain to
stabilized the movement.

P.S. Un changement dans la dimension de la prise, par
l’utilisation d’un isolant à tuyau par exemple, fera aussi
un changement à la chaîne motrice.
P.S. Changing the size of the grip will also make a
change in the motor chain.

PGClipart-V2\Abdo

Abdominals
Abdominaux

PGClipart-V2pro\Abdo
unbalance
the bar

Baseball
swing
With bar

abdo_bar-01

abdo_bar-02

abdo_bar-03

abdo_bar-04

abdo_bar-05
Left to
right

2.

abdo_bar-06
Barbell

3.

1.

Rotate
trunk
1.

Barbell

2.

Barbell

abdo_bar-07

abdo_bar-08

abdo_bar-09

abdo_bar-10

abdo_bar-11

abdo_bar-12

dumbbell

dumbell
between
legs

abdo_dum-01
3.back
down

abdo_dum-02

abdo_dum-03

abdo_dum-04

dumbell between
legs

abdo_dum-05

abdo_dum-06

with dumbell
2.arms up

2.

1.sit up

4.arms
down

1.

abdo_dum-07

abdo_dum-08

abdo_dum-09

abdo_dum-10

abdo_dum-11

abdo_dum-12

abdo_dum-13

abdo_dum-14

abdo_dum-15

abdo_dum-16

abdo_dum-17

abdo_dum-18
Arms
position
90%

Back flat

abdo_free-01

abdo_free-02

abdo_free-03

abdo_free-04

abdo_free-05

abdo_free-06

abdo_free-07

abdo_free-08

abdo_free-09

abdo_free-10

abdo_free-11

abdo_free-12

21

PGClipart-V2pro\Abdo

abdo_free-13

abdo_free-14

abdo_free-15

abdo_free-16

abdo_free-17

abdo_free-18

1.
2.

tilt hip up

3.

abdo_free-19

abdo_free-20

abdo_free-21

abdo_free-22

abdo_free-23

abdo_free-24

abdo_free-25

abdo_free-26

abdo_free-27

abdo_free-28

abdo_free-29

abdo_free-30

abdo_free-31

abdo_free-32

abdo_free-33

abdo_free-34

abdo_free-35

abdo_free-36

abdo_free-41

abdo_free-42

keep one
leg up

abdo_free-37

abdo_free-38

abdo_free-39

abdo_free-40

Keep position

Keep position

Keep position

Keep position

Alternate
legs

Knees of
the floor

abdo_free-43

Knee of
the floor

Knee of
the floor

Knee of
the floor

abdo_free-44

Keep position

abdo_free-45

abdo_free-46

Knee of
the floor

abdo_free-47

Keep position up

abdo_free-48

Left leg
Right arm
Keep position up

Keep position up

Keep position up

Keep position

abdo_free-49

abdo_free-50

abdo_free-51

abdo_free-52

22

Left and right

abdo_free-53

abdo_free-54

PGClipart-V2pro\Abdo
-Twist trunk
-Pull knee
toward opposite
shoulder

-Twist trunk
-Pull knee
toward opposite
shoulder

On one foot
Spread leg
Alternate

1

2

-Twist trunk
-Pull knee
toward opposite
shoulder

abdo_free-55

abdo_free-56

abdo_free-57

abdo_free-58

abdo_free-59

abdo_free-60

abdo_free-61

abdo_free-62

abdo_free-63

abdo_free-64

abdo_free-65

abdo_free-66

point toes
together
press down

abdo_free-67

abdo_free-68

abdo_free-69

abdo_free-70

abdo_free-71

abdo_free-72

abdo_free-73

abdo_free-74

abdo_free-75

abdo_free-76

abdo_free-77

abdo_free-78

abdo_free-79

abdo_free-80

abdo_free-81

abdo_free-82

abdo_free-83

abdo_free-84
alternate

Alternate

abdo_free-85

abdo_free-86

abdo_hang-01

abdo_hang-02

abdo_hang-04

alternate

alternate

lift one
bring the
other one

abdo_hang-03

lift one
bring the
other one

alternate

abdo_hang-05

abdo_hang-06

abdo_hang-07

abdo_hang-08

23

abdo_hang-09

abdo_hang-10

PGClipart-V2pro\Abdo
Pedaling
alternate legs

lift toward
opposite
shoulder

abdo_hang-11

abdo_hang-12

lift toward
opposite
shoulder

abdo_hang-13

abdo_hang-14

abdo_hang-15

abdo_hang-16
Heavy ball

Heavy ball

abdo_hang-17

abdo_hang-18

abdo_hang-19

abdo_hvball-01
Heavy ball

Heavy ball

abdo_hvball-02

abdo_hvball-03

Rotate with
arms straight

Stabilization

Heavy ball
Rotate
with arms
straight

Sit-Fit

abdo_hvball-04

Rotate
the heavy ball
from low to high

abdo_hvball-05

abdo_hvball-06

abdo_hvball-07

abdo_hvball-08

abdo_hvball-09

Rotate
heavy ball
from low
to high

Rotate with
arms straight
heavy ball

Rotate
the heavy Ball
from low to high

abdo_hvball-10

abdo_hvball-11

abdo_hvball-12

abdo_hvball-13

abdo_hvball-14

abdo_hvball-15
Ball close
to body

Keep abs
tight

abdo_hvball-16

Twist with
hvball

abdo_hvball-17

abdo_hvball-18

abdo_hvball-19
with
heavy
ball

Rotate arms
straight

Pass the ball
around
with partner

abdo_hvball-22

abdo_hvball-23

abdo_hvball-20
with
heavy ball

With
heavy
ball

2/2 pass the ball
around from
low to high

abdo_hvball-24

abdo_hvball-25

abdo_hvball-26

With
heavy
ball

abdo_hvball-28

abdo_hvball-21

abdo_hvball-27

with plate

abdo_mach-01

abdo_mach-02

abdo_mach-03

24

abdo_mach-04

abdo_plate-01

PGClipart-V2pro\Abdo
On
pulley

with plate

abdo_plate-02

-Neutral grip
-Plate
-Rotate the trunk
-move side to front
-Keep body straight

-Pronation and
supination grip
-Plate
-Alternate right hand
on top left hand on top
-move side to front
-Keep body straight

abdo_plate-03

With
plate

abdo_plate-04

abdo_plate-05

On
pulley

on
pulley

abdo_pul-01

On
pulley

On
pulley

abdo_pul-02
-On pulley
-Keep arms
straight

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

abdo_pul-09
On roller
board

On
pulley

On pulley

abdo_pul-10
On roller
board

abdo_pul-11

abdo_pul-12

On roller
board

On roller
board

abdo_pul-13
On roller
board

Knee up

abdo_rolbo-01

abdo_rolbo-02

abdo_pul-14

-Keep back
straight
-Abs tight

abdo_rolbo-03

abdo_rolbo-04

25

abdo_rolbo-05

abdo_wheel-01

PGClipart-V2pro\Abdo\Ball_Ex_Abdo

Russian twist
with barbell
Rotate with
unbalance
bar
On one foot

Rotate with
unbalance
bar

abdo_bbar-01

abdo_bbar-02

Russian twist
with barbell

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
point toes
together
press
down

pronation
grip

On one
foot
rotate

abdo_bfree-01

abdo_bdum-04
Arms
position
90%

Stabilization

abdo_bfree-02

abdo_bfree-03

abdo_bfree-04

abdo_bfree-05

abdo_bfree-06

abdo_bfree-07

abdo_bfree-08

abdo_bfree-09

abdo_bfree-10

abdo_bfree-11

abdo_bfree-12

abdo_bfree-13

abdo_bfree-14

abdo_bfree-15

abdo_bfree-16

abdo_bfree-17

abdo_bfree-18

abdo_bfree-23

abdo_bfree-24

abdo_bfree-29

abdo_bfree-30

1.

2.

3.

squeeze
ball with
knee + elbow

abdo_bfree-19

stabilization

abdo_bfree-20

squeeze
ball with
knee + elbow

stabilization

abdo_bfree-21

abdo_bfree-22

Stabilization

Stabilization

Stabilize

Alternate

abdo_bfree-25

abdo_bfree-26

Little jump from
one leg to the other

Alternate

abdo_bfree-27

abdo_bfree-28

26

PGClipart-V2pro\Abdo\Ball_Ex_Abdo
On one foot
Spread leg
Alternate

1

-Twist trunk
-Pull knee
toward opposite
shoulder

2

On one foot
Spread leg
Alternate
1

2

One knee
on ball

Stabilization

Leg under and out

One leg pull

Keep
position

abdo_bfree-31

abdo_bfree-32
Right arm
One knee left leg
on ball

6” to 8” ball (soccer)

Stabilization
6” to 8” ball (soccer)

abdo_bfree-37

abdo_bfree-38

Move the ball
back and forth
in straight
ligne

abdo_bfree-43

6” to 8” ball (soccer)

abdo_bfree-33

abdo_bfree-34

-Twist trunk
-Pull knee
toward opposite
shoulder

Stabilization

Stabilization

abdo_bfree-39

abdo_bfree-40
On one foot
Spread leg
Alternate

Left leg
Right arm

1

abdo_bfree-35

abdo_bfree-41

6” to 8” ball (soccer)

abdo_bfree-36
Make cercle
with your
hands on
ball

abdo_bfree-42

fall forward
keep arms
straight

2

-Twist trunk
-Pull knee
toward
opposite
shoulder

abdo_bfree-44

abdo_bfree-45

abdo_bfree-46

abdo_bfree-47

abdo_bfree-48

Alternate

abdo_bfree-49
Keep
position
bounce hip

abdo_bfree-55

abdo_bfree-50

abdo_bfree-51

abdo_bfree-52

abdo_bfree-53

abdo_bfree-54

abdo_bfree-57

abdo_bfree-58

abdo_bfree-59

abdo_bfree-60

One leg up
alternate

abdo_bfree-56

Fig.

8

Fig.

abdo_bfree-61

abdo_bfree-62

abdo_bfree-63

abdo_bfree-64

abdo_bfree-65
Stabilization

Stabilization

abdo_bfree-67

Stabilization
Alternate

abdo_bfree-68

Stabilization
Alternate

Stabilization

abdo_bfree-69

abdo_bfree-70

27

Alternate

abdo_bfree-71

abdo_bfree-66
Rotate the legs
with the trunk

Stabilization

abdo_bfree-72

PGClipart-V2pro\Abdo\Ball_Ex_Abdo
Heavy ball

Heavy ball

Heavy ball

throw ball
with one
hand

Heavy ball

abdo_bhvb-01

abdo_bhvb-02

abdo_bhvb-03

abdo_bhvb-04

abdo_bhvb-05

throw and
catch ball

abdo_bhvb-06

Heavy ball
Heavy ball

Rotate
with arms
straight

Heavy ball
Rotate
with arms
straight

abdo_bhvb-07

abdo_bhvb-08

abdo_bhvb-09

abdo_bhvb-10
Heavy ball
Rotate from
low to high

Heavy ball
Rotate from
low to high

-Neutral grip
-move side to
front

Rotate
with
arms
straight

abdo_bhvb-11

abdo_bhvb-12

Heavy ball
Rotate from
low to high

Rotate with
arms straight
Heavy ball

Heavy ball
Rotate from
low to high

Keep abs
tight

abdo_bhvb-13

abdo_bhvb-14

4
Heavy ball
Rotate from
low to high

3

abdo_bhvb-15

abdo_bhvb-16

abdo_bhvb-17

abdo_bhvb-18

Partner push
on heavy
balll

1
Heavy
ball

Neutral grip
on plate

Bent trunk
sideways

2
abdo_bhvb-19
On
pulley

abdo_bhvb-20

abdo_bhvb-21

abdo_bpla-01

On
pulley

abdo_bpla-02

On
pulley

On
pulley

abdo_bpla-03

On
pulley

On
pulley

abdo_bpul-01

abdo_bpul-02

abdo_bpul-03

abdo_bpul-04

28

abdo_bpul-05

abdo_bpul-06

PGClipart-V2\Back

Back
Dos

PGClipart-V2pro\Back

wide grip

-keep back
straight

-keep back
straight
-chest out
-head up

-chest out
-head up

Pronation
grip

-keep back straight
-chest out
-head up
Barbell

Pronation
grip

back_bar-01
one arm
pull

back_bar-02

back_bar-03

back_bar-04

-chest out
-head up

-keep back
straight
-chest out
-head up

back_bar-05
Barbell

-keep back
straight

-keep back
straight
-chest out
-head up

Rotate
trunk

-keep back
straight
-chest out
-head up

back_bar-08

back_bar-09

-keep back
straight
-chest out
-head up

back_bar-11

back_bar-14

-keep back
straight
-chest out
-head up

back_bar-15

-keep one
knee
straight

Straight
leg

20 bent

back_bar-16
-keep back
straight
-chest out
-head up

-keep back
straight
-chest out
-head up

-keep back
straight
-chest out
-head up

back_bar-17
-keep back
straight
-chest out
-head up

20 bent

back_bar-20

back_bar-21

back_bar-22

back_bar-23
pronation
grip

neutral
grip

-Lie down on bench
-Fly back

2.

back_bar-18
-keep back
straight
-chest out
-head up

Wide
grip

Straight
legs

20 bent

20 bent

neutral
grip

Back
to 1.

1.

-keep one
knee
straight

back_bar-19

back_bar-12

3.

20 bent

back_bar-13

back_bar-10
-keep back
straight
-chest out
-head up

-keep back
straight
-chest out
-head up

20 bent

Neutral
grip

Pronation
grip

back_bar-07

back_bar-06

back_bar-24
-keep back
straight
-chest out
-head up
to hip

-Supination grip
-Back straight
-Chest out

back_dum-01

back_dum-02

back_dum-03
-keep back
straight
-chest out
-head up

back_dum-04

Neutral
grip

back_dum-05

back_dum-06

back_dum-11

back_dum-12

-Chest out
-Head up

alternate

back_dum-07

back_dum-08

back_dum-09

back_dum-10
-keep back straight
-chest out
-head up

Dumbbell

-keep back
straight

to hip
pronation

-keep back straight
-chest out
-head up
Alternate

back_dum-13

back_dum-14

back_dum-15

back_dum-16

back_dum-17

back_dum-18

PGClipart-V2pro\Back
-keep back
straight
-chest out
-head up

-keep back
straight
-chest out
-head up
-keep one
knee
straight

20 bent

back_dum-19

back_dum-20

Right arm and left leg

Right arm and left leg

back_free-01

back_free-02

20 bent

back_dum-21

back_dum-22

back_dum-23

back_dum-24

back_free-03

back_free-04

back_free-05

back_free-06

1.
2.

Elbow to
opposite knee

back_free-07

back_free-08

back_free-09

back_free-10

back_free-11

back_free-12

back_free-13

back_free-14

back_free-15

back_free-16

back_free-17

back_free-18

unroll the
back

back_free-19

Keep back
straight

back_free-20

supination
grip
close
grip

Keep back
straight

Rotate
trunk

back_free-21

back_free-22

unroll the
back

back_free-23

-keep back
straight

back_hang-01

pronation
grip

supination
grip
wide grip

supination
grip

wide
grip

close
grip

pronation
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
grip

back_hang-08

back_hang-09

pronation
grip
chest out

back_hang-10

pronation
grip

back_hang-11

back_hang-12

back_hang-13

PGClipart-V2pro\Back
Towel

Supination
grip

back_hang-14

back_hang-15

back_hang-16

back_hvb-01

back_hvb-02

back_hvb-03

back_mach-03

back_mach-04

back_mach-05

back_mach-06

-keep back straight
-chest out
-head up

-keep back
straight
-chest out
-head up

back_mach-01

back_mach-02
-keep back
straight
-chest out

Angle Swing
with plate

-keep back
straight
-chest out
-head up

-keep back
straight
-chest out

on pulley
with cable

-keep back
straight
-chest out
-head up

on pulley

supination grip

neutral grip

back_plate-01

pronation
grip

on pulley

back_pul-01

back_pul-02

on pulley

back_pul-03
neutral
grip

back_pul-04
pronation
grip

back_pul-05
supination
grip

on pulley

back_pul-06
-keep back
straight
-chest out
-head up

neutral
grip

back_pul-07

back_pul-08

back_pul-09

-keep back
straight
-chest out
-head up

neutral
grip

rowing
on
pulley

back_pul-12

back_pul-13

back_pul-14
-keep back
straight
-chest out
-head up

-keep back straight
-chest out
-head up

back_pul-15
-On pulley
-Keep arms
straight

-keep back straight
-chest out
-head up

back_pul-18

Pronation
grip
Two arms
On pulley

back_pul-24

back_pul-19

Pronation
grip
Two arms
On pulley
Alternate

back_pul-25

back_pul-10

-keep back
straight
-chest out
-head up

-keep back
straight
-chest out
-head up

Pronation
grip
One arm
On pulley

back_pul-26

back_pul-21

Pronation to
neutral grip
One arm
On pulley

back_pul-27

-keep back
straight
-chest out
-head up

on pulley

back_pul-16

back_pul-17

on pulley

-keep arms
straight

back_pul-20

back_pul-11

back_pul-22

Neutral grip
Two arms
On pulley

back_pul-28

on pulley
with cable

back_pul-23

Neutral grip
One arm
On pulley

back_pul-29

PGClipart-V2pro\Back
Neutral grip
One arm
On pulley

Rubber
band

Rubber
band
Fly back

Pronation to
supination grip
One arm
On pulley

back_pul-30

Neutral grip
Two arms
On pulley

back_pul-31

Neutral grip
One arm
On pulley

back_pul-32
Rubber band

Rubber
band

back_pul-33
-keep back
straight
-chest out
-head up

back_rub-01
bar
behind
back

back_rub-02
wide grip

bar
behind
back

back_rub-03

back_rub-04

back_rub-05

back_rub-06

trap_bar-01

trap_bar-02

Lift shoulders
straight up

wide grip

bar
in front

trap_bar-03

Dumbell
shrug
alternate

trap_bar-04

trap_dum-01

trap_dum-02

trap_dum-03

trap_pul-01

PGClipart-V2pro\Back\Ball_Ex__Back
-keep back
straight
-chest out
-head up
-keep one
knee straight

Back extension
with barbell
Pull over
with barbell

Pull-over
with bar

20 bent

back_bbar-01

back_bbar-02

back_bbar-03

back_bbar-04

alternate

back_bbar-05

back_bbar-06

2.

Extend
legs

1.
3.

back_bdum-01

neutral grip

back_bdum-02

Neutral
grip
alternate

back_bdum-03

back_bdum-04

-keep back straight
-chest out
-head up

Thumb
down

Thumb
up

back_bdum-05

back_bdum-06
-keep back straight
-chest out
-head up

to hip

to hip

On soccer ball size

back_bdum-07

back_bdum-08

back_bdum-09

back_bdum-10

back_bdum-11

back_bdum-12

to hip

-Neutral grip
-Plate
-Rotate the trunk
-move side to front
-Keep body
straight

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

-keep back straight
-chest out
-head up

back_bdum-13

back_bdum-14

-keep back straight
-chest out
-head up

Neutral
to
pronation

back_bdum-15

back_bdum-16

back_bdum-17

Crab Walk
sideways

back_bdum-19

back_bdum-20

Pull-over
with
dumbbell

back_bdum-21

back_bdum-22

push

stabilization

Moving
arms

stabilization

back_bdum-23
bounce

bounce

back_bfree-01

back_bfree-02

back_bdum-18

back_bfree-03

back_bfree-04

back_bdum-24
bounce
lifting
shoulders

back_bfree-05

back_bfree-06

back_bfree-11

back_bfree-12

Keep
balance
Stabilization

Alternate

Alternate

back_bfree-07

back_bfree-08

back_bfree-09

back_bfree-10

PGClipart-V2pro\Back\Ball_Ex__Back

stabilization
stabilization

back_bfree-13

back_bfree-19

back_bfree-14

back_bfree-20

back_bfree-15

back_bfree-21
Stabilization

back_bfree-16

back_bfree-22

back_bfree-17

back_bfree-18

Stabilization

Stabilization

back_bfree-23

back_bfree-24

Stabilization

Stabilization

Stabilization

Alternate
On
one leg

back_bfree-25

On
two legs

back_bfree-26

Alternate

Alternate

Left
arm

Rigth
leg

back_bfree-27

Left
arm

back_bfree-28

back_bfree-29

Stabilization

Stabilization

back_bfree-30
Crab Walk sideways

Rotation

Alternate
Stabilization

back_bfree-31

back_bfree-32

back_bfree-33

back_bfree-34

back_bfree-35

back_bfree-36

back_bMd-03

back_bMd-04

back_bMd-05

back_bMd-06

Unroll back

back_bMd-01

back_bMd-02

-keep back straight
-chest out
-head up

on
pulley

neutral
grip

back_bpul-01

back_bpul-02

back_bpul-03

-keep back
straight
-chest out
-head up

On pulley
one arm
pull

Rotate
trunk

back_bpul-04
-keep back
straight
-chest out
-head up

on pulley

back_bpul-07

on pulley
with cable
one arm

back_bpul-08

on pulley
with cable
2 arms

back_bpul-09

back_bpul-05
-keep back straight
-chest out
-head up

back_bpul-06
-keep back straight
-chest out
-head up

rowing
on
pulley

back_bpul-10

back_bpul-11

back_bpul-12

PGClipart-V2\Biceps

Biceps

PGClipart-V2pro\Biceps
Pronation
grip

EZ-bar

Supination
grip on
EZ-bar

EZ-bar

Supination
grip

Supination
grip

Supination
grip

Supination grip

biceps_bar-01
Supination
EZ-bar

biceps_bar-02

biceps_bar-03

biceps_bar-04

biceps_bar-05

biceps_bar-06
Neutral to
supination

Barbell

Supination grip

Elbows
back

Neutral
to
supination
Supination grip

biceps_bar-07
Neutral to
supination

biceps_bar-08
1-concentric
supination

biceps_dum-01

biceps_dum-02

2-eccentric
pronation

biceps_dum-03
Neutral to
pronation
with
unbalance
dumbbell

Pronation
grip

2-

biceps_dum-04
Incline
bench

Supination

11-

Alternate

Alternate

biceps_dum-05
Supination
grip

biceps_dum-06
Supination
grip

Alternate

biceps_dum-07
Alternate

biceps_dum-08

Neutral
grip

biceps_dum-09

biceps_dum-10

Supination
grip

Neutral to
supination
grip

Supination

biceps_dum-11

biceps_dum-12

biceps_dum-13

biceps_dum-14

biceps_dum-15

Neutral
grip

Neutral
grip

Neutral to
supination

Alternate

Alternate

biceps_dum-20

biceps_dum-21

biceps_dum-16
Wrist
extention

Neutral to
supination
grip

Supination
grip

Dumbbells

Alternate
Supination

biceps_dum-17

biceps_dum-18
Across
the body

Neutral to
supination
grip

Unbalance
dumbbells

biceps_dum-23

Pronation
grip

biceps_dum-24

biceps_dum-19
Alternate

Across
the body
infront and
behind

Elbows
back

Elbows
back
Alternate

biceps_dum-25

Supination
grip
on
pulley

biceps_mach-02

Isometric
contraction

Pronation

biceps_dum-26

biceps_dum-27

Supination

biceps_mach-01

biceps_dum-22

biceps_pul-01

biceps_free-01
Supination
on pulley

Supination
grip on pulley

Supination
on pulley

biceps_pul-02

biceps_pul-03

biceps_pul-04

PGClipart-V2pro\Biceps
Supination
on pulley

Supination grip
on pulley

Alternate

Supination
on pulley
Supination
grip
on pulley

biceps_pul-05

biceps_pul-06

Supination
grip on
pulley

biceps_pul-07

biceps_pul-08

Supination
grip on
pulley

biceps_pul-09

biceps_pul-10

PGClipart-V2pro\Biceps\Ball_Ex_Biceps
Biceps Curl
on ball

Wall

Supination
grip

biceps_bdum-01

Biceps Curl
on ball

Supination
grip

Wall

Neutral
grip

Pronation
grip

Neutral
grip

biceps_bdum-02

biceps_bdum-03

biceps_bdum-04

1.

biceps_bdum-05

biceps_bdum-06

1.

2.

2.

biceps_bdum-07

biceps_bdum-08

biceps_bdum-09

biceps_bdum-10

biceps_bdum-11

biceps_bdum-12

1.
Alternate

1.

Supination
grip

2.

Alternate

Neutral to
pronation
grip

Neutral to
Pronation
grip

2.

biceps_bdum-13

biceps_bdum-14
Neutral to
supination
grip

Neutral to
pronation
grip

biceps_bdum-15

biceps_bdum-16

biceps_bdum-17

biceps_bdum-18

biceps_bdum-22

biceps_bdum-23

biceps_bdum-24

Supination
to neutral
grip
Alternate

Unbalance
dumbbells

biceps_bdum-19
Neutral to
supination
grip

biceps_bdum-20

biceps_bdum-21

Supination grip
on pulley

Exercise
ball

Pronation grip
on pulley

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
-Hip raise
-One leg
straight

-Barbell
-Hip raise

Two legs
on ball

One leg
alternate

-Dumbbell
-Hip raise
-One leg

butk_bbar-01

butk_bbar-02

butk_bdum-01

butk_bdum-02

butk_bfree-01

Alternate

butk_bfree-03

butk_bfree-04

butk_bfree-05

butk_bfree-06

butk_bfree-07

butk_bfree-02

Both legs lift

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

butk_free-13bch

butk_free-14bch

butk_free-15bch

butk_free-16bch

One leg
push up

butk_free-11bch

roll

butk_free-12bch

On
pulley

roll
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
leg

two
legs

calf
work

calfA_bbar-01

calf
work

calfA_bdum-01

calfA_bdum-02

calfA_bdum-03

calfA_bdum-04

calfA_bdum-05

calfA_bfree-05

calfA_bfree-06

calf work

calf
work

calf
work

calfA_bfree-01
Roll from
heel
to toes

calfA_bfree-02
Roll from
heel to toes
and jump

calfA_bfree-03

calf
work

calfA_bfree-04
One leg
with dumbbell

two
legs

Barbell

Dumbbell

calf
work

Wall

calf_bar-01

calf_dum-01

calf_dum-02

calf_dum-03

calf_dum-04

calf_dum-05

calf_dum-09

calf_free-01

calf_free-02

calf_mach-01

calf_mach-02

Jump

calf_dum-06

calf_dum-07

calf_dum-08

Little
hop for
calf work

calf_free-03
On two feet

calf_free-04

calf_free-05

calf_free-06

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
grip

Supination
grip

Pronation
grip

Neutral
grip

Pronation
grip

Neutral
grip

farm_bbar-01

farm_bdum-01

form_bar-01
Pronation
grip

farm_bdum-02

farm_bdum-03

Supination
grip

Pronation
grip

Supination
grip

Alternate

farm_bbar-02

farm_bdum-04
Supination
alternate

Pronation

form_bar-02
Neutral
grip

form_bar-03
Supination
grip

form_bar-04

form_dum-01
From 1up to 2
pivot to 3
down to 4
pivot to 1

From supination
grip pivot to
pronation grip

form_dum-02

Squeeze

3.
2.
4.

1.

form_dum-03

form_dum-04

Pull towel with fingers

form_dum-05
Squeeze
the
plate

form_dum-06
Hold the
plate and
hop

form_dum-07
Supination
grip

form_mach-01
Pronation
grip

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
grip

Wide
grip

One arm
Barbell
Deadlift

Back
squat

leg_bar-01

leg_bar-02

leg_bar-03

Medium
stance

wide
stance

Narrow-med stance

leg_bar-04

Wide stance
back squat

leg_bar-05

leg_bar-06

unbalance
bar

Full Squat
Medium
Stance

Front
squat

Wide
stance

leg_bar-07

leg_bar-08

Open
knees

leg_bar-09

90°

Close
stance

leg_bar-10

leg_bar-11

leg_bar-12

Front Squat
with strap

Front
squat

leg_bar-13

leg_bar-14

leg_bar-15

leg_bar-16

leg_bar-17

leg_bar-18

leg_bar-19

leg_bar-20

leg_bar-21

leg_bar-22

leg_bar-23

leg_bar-24
Walk forward

-Keep back
straight
-chest out
-head up

On one leg
with barbell

Backward
Lunge

leg_bar-25

leg_bar-26

leg_bar-27

Walk backward

leg_bar-28
Backward
Lunge
Barbell
Front
Raise

leg_bar-31

Walk forward
with barbell

Walk backward
with barbell

leg_bar-32

leg_bar-33

-Narrow stance
-Side lunge

Side to side

leg_bar-34

leg_bar-29

leg_bar-30
Plié
with Front Raise
Barbell

Forward
Lunge
Barbell
Front
Raise

leg_bar-35

leg_bar-36

Side - Up
Move left
foot back

1.

2.

Alternate

leg_bar-37

Crisscross Lunge
with barbell

leg_bar-38ab

leg_bar-39ab

leg_bar-40ab

leg_bar-41ab

leg_bar-42ab

PGClipart-V2pro\Leg
-Keep back
straight
-chest out
-head up

Front
Step-up

Front

leg_bar-43

One foot
on the
bench

Side

leg_bar-44

keep
position

-Keep back
straight
-chest out
-head up

leg_bar-45

leg_bar-46

Keep
position

leg_bar-47

leg_bar-48ab

Slide
up

Slide
up

Inner thigh

leg_dum-01ad

leg_dum-02

leg_dum-03

leg_dum-04

leg_dum-05

Move
around
on the
same leg

Straight
up

45

45

leg_dum-07

leg_dum-06

leg_dum-08

leg_dum-09
Medium stance

leg_dum-10ab

leg_dum-11ab

Medium stance

leg_dum-12ab

On one leg
with dumbbell

Half
Squat

Wide
stance

leg_dum-13

leg_dum-14

Walk forward - Stay low

Walk backward, stay low

leg_dum-19

leg_dum-20

leg_dum-15

leg_dum-16

Walk forward

Walk backward

leg_dum-21

Front
Step-up

leg_dum-26

Arms
balance

leg_dum-18
Stationary Lunge
Lift both arms

Stationary
Lunge

leg_dum-22

Side
Step-up

leg_dum-25

leg_dum-17

leg_dum-23

leg_dum-24

Side
Step-up

Front
Step-up

One foot
on the
bench

One foot
on the
bench

leg_dum-27

leg_dum-28

leg_dum-29

leg_dum-30

leg_free-01ad

leg_free-02ad

leg_free-03ab

leg_free-04ab

Plate
4’’ to 6’’

leg_dum-31

leg_dum-32

PGClipart-V2pro\Leg
stay
low

Fall on
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
-Alternate
or not

hold and pull
with hamstring
wall

Slide
push back up

leg_free-11ab

leg_free-12ham

leg_free-13ham

leg_free-14ham

With little
weight

leg_free-17

leg_free-18

leg_free-19

leg_free-20

leg_free-15

keep
position

leg_free-16

keep
position

leg_free-21

leg_free-22

leg_free-27

leg_free-28

keep
position
Alternate
legs

leg_free-23

Slide
up

Slide
up

leg_free-24

leg_free-25

leg_free-26

One
leg

leg_free-29

leg_free-30

leg_free-31

leg_free-32

leg_free-33

leg_free-34

Walk
keep position

Wide
stance

leg_free-35calf

leg_free-36calf

stay
low

leg_free-37

Stabilization

leg_free-38

up and
down
on one leg

leg_free-39

leg_free-40

leg_hvb-03

leg_mach-01ham

Dynamic lift

Stabilization
Move
leg

leg_free-41

Walk, stay low
keep foot close
to the ground

leg_free-42

leg_hvb-01

leg_hvb-02

PGClipart-V2pro\Leg

alternate

one leg

extend
the feet

alternate

leg_mach-02ham

leg_mach-03ham

extend
the feet

leg_mach-04ham

leg_mach-05ham

leg_mach-06ham

leg_mach-07ham
abduction

adduction
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
pulley

leg_pul-01ab

leg_pul-02ab

leg_pul-03ad

On
pulley

leg_pul-04ad

leg_pul-05ham

On
pulley

leg_pul-06

-On pulley
-Push back
-Alternate

On
pulley

On
pulley

-Roller board
-Platform

leg_pul-07

leg_pul-08

Slide
up

leg_rol-04

leg_rol-05

leg_pul-09

Slide
up

leg_rol-06

leg_pul-10
-Stay on one foot
-Keep balance
-Skating style with
rubber band.

leg_rol-01

leg_rol-02ad

-Stay on one foot
-Keep balance
-Skating style with
rubber band.

Rubber
band

leg_rub-01ab

leg_rub-02ad

leg_rub-03

PGClipart-V2pro\Leg\Ball_Ex_Leg

Roll on ball

Back squat
on ball

Front squat
on ball

Keep position
for a few
second

Balance
the arms

Dumbbell
Keep contact
with the ball
when you
lift up

leg_bbar-01

leg_bbar-02

leg_bdum-01

leg_bdum-05

leg_bdum-06

on one
leg

leg_bdum-03

leg_bdum-04

leg_bfree-03

leg_bfree-04

push on ball

Dumbbell

Dumbbell

leg_bdum-02

90 0

Dumbbell

leg_bfree-01

push on ball

leg_bfree-02

push on ball

-Two legs push
-Back and hip
straight

-One leg push
-Back and hip
straight

ball
on wall

leg_bfree-05

leg_bfree-06

one leg

leg_bfree-11

leg_bfree-12

leg_bfree-07

leg_bfree-09

leg_bfree-10

leg_bfree-14

leg_bfree-15

leg_bfree-16

one leg

leg_bfree-13

Alternate
legs

Alternate
legs

leg_bfree-08

Bouncing
on one
leg

bouncing

Bouncing
on one
leg

Alternate

leg_bfree-17

leg_bfree-18

leg_bfree-19

leg_bfree-20

leg_bfree-21

leg_bfree-22

leg_bfree-23

leg_bfree-24

leg_bfree-25

leg_bfree-26

leg_bfree-27

leg_bfree-28

Stabilization

stabilization

90 0

leg_bfree-29

leg_bfree-30

leg_bfree-31

leg_bfree-32

leg_bfree-33

keep 90 0
position

leg_bfree-34

PGClipart-V2pro\Leg\Ball_Ex_Leg
On soccer ball
size

Stabilization

push
on ball

on one
leg

On soccer ball
size

on one
leg
keep
position

leg_bfree-35

leg_bfree-36

leg_bfree-37

leg_bfree-38

leg_bfree-39

leg_bfree-40
1.

2.

squeeze

leg_bfree-41
1.

leg_bfree-42ham

leg_bfree-43ham

leg_bfree-44ham

leg_bfree-45ham

leg_bfree-46ham

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
ball

squeeze
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

with
weight

leg_bfree-67ab
-Two legs push
-Back and hip
straight

leg_bfree-68ab

leg_bfree-69ab

-On pulley

Rubber band

Rubber band
Rubber
band

With heavy
ball

leg_bhvb-02

leg_bplate-01

leg_bhvb-01

leg_bpul-01

leg_brub-01

leg_brub-02

leg_brub-03ab

PGClipart-V2\Neck

Neck
Cou


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