BIO FORCE
®
EXERCISES
LEGS
54
MOVABLE PULLEY
POSITIONS
SEATED ANKLE
INVERSION
START:
Sit facing side. Foot harness/cuff
on inside ankle, other foot on floor. Grip
edge of seat. Lift leg off floor and rotate
ankle so toes face outward.
MOTION:
Rotate ankle until toes face
inward. Pause at end of motion. Rotate
ankle back to starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
rotating foot about 6 inches off floor.
Perform on both sides
MUSCLE GROUPS EXERCISED:
Ankle inverters
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Foot
harness/Ankle cuff
31
35
8 WEEK BODY TRANSFORMATION PLAN
WORKOUT #11 (60 sec rest between all sets)
• Single Leg Squats - 4 x 12 + 12
• Single Arm Seated Chest Press - 4 x 12 + 12
• Seated Single Leg Extension - 2 x 12 + 12
• Single Arm Incline Chest Press - 2 x 12 + 12
• Standing Rows - 4 x 12
• Reverse Grip Pull Down - 4 x 12
• Seated Overhead Triceps Extension - 4 x 12
• Ab Crunch - 2 x 12 – 2 second holds at flexed position
• Oblique Crunch - 2 x 12 + 12
• Standing Trunk Rotation - 2 x 12 + 12
WORKOUT #12 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 12
• Single Arm Shoulder Press - 4 x 12 +12
• Leg Curls - 4 x 12 +12
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids Rows - 4 x 12 + 12 + 12
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Single Arm Standing Rows - 4 x 12
• Standing Biceps Curls - 4 x 12
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 12
WORKOUT #13 (60 sec rest between all sets)
• Squats - 4 x 12
• Seated Chest Press - 4 x 12
• Single Leg Squat - 2 x 12+12
• Seated Leg Extensions - 2 x 12
• Chest Flyes - 2 x 12
• Lat Bar Pull Down (front) - 4 x 12
• Standing Triceps Pushdowns - 4 x 12
• Ab Crunch - 4 x 12 – 4 second holds at flexed position
• Oblique Crunch - 2 x 12 + 12
WORKOUT #14 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 12
• Seated Shoulder Press - 4 x 12
• Leg Curls - 4 x 12 + 12
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 10 + 10 + 10
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10
• Standing Biceps Curls - 4 x 12
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 12
WORKOUT #15 (60 sec rest between all sets)
• Single Leg Squats - 4 x 12 + 12
• Single Arm Seated Chest Press - 4 x 12 + 12
• Seated Single Leg Extension - 2 x 12 + 12
• Single Arm Incline Chest Press - 2 x 12 + 12
• Standing Rows - 4 x 12
• Reverse Grip Pull Down - 4 x 12
• Seated Overhead Tricep Extension - 4 x 12
• Closed Grip Chest Press - 2 x 12
• Ab Crunch - 2 x 12 – 3 second holds at flexed position
• Oblique Crunch - 2 x 12 + 12
• Standing Trunk Rotation - 2 x 12 + 12
WEEK FOUR
Содержание Bio Force 3842
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