Banque Image Exercice 2t1f2u

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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


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



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


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


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



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



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


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


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.


-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


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

the ball around with partner

abdo_hvball-22

abdo_hvball-23

abdo_hvball-20 with heavy ball

With heavy ball

2/2 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-11

abdo_pul-12

On roller board

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


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


abdo_bfree-33

abdo_bfree-34


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


abdo_bfree-36 Make cercle with your hands on ball

abdo_bfree-42

fall forward keep arms straight

2


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

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


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


abdo_bhvb-11

abdo_bhvb-12


Rotate with arms straight Heavy ball


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


back_bar-05 Barbell

-keep back straight


Rotate trunk


back_bar-08

back_bar-09


back_bar-11

back_bar-14


back_bar-15

-keep one knee straight

Straight leg

20 bent

back_bar-16 -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.


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



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



back_mach-01

back_mach-02 -keep back straight -chest out

Angle Swing with plate


-keep back straight -chest out

on pulley with cable


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


neutral grip

rowing on pulley

back_pul-12

back_pul-13



back_pul-15 -On pulley -Keep arms straight


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



Pronation grip One arm On pulley

back_pul-26

back_pul-21

Pronation to neutral grip One arm On pulley

back_pul-27


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_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


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


back_bdum-13

back_bdum-14


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


on pulley

neutral grip

back_bpul-01

back_bpul-02

back_bpul-03


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



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


Supination grip

Dumbbells

Alternate Supination

biceps_dum-17

biceps_dum-18 Across the body


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 on pulley

biceps_pul-02

biceps_pul-03

biceps_pul-04

PGClipart-V2pro\Biceps Supination on pulley


Alternate

Supination on pulley Supination grip on 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 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


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


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



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 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


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

PGClipart-V2pro\Neck

Rotate

neck_bfree-01

neck_bfree-02

Push forehead on ball

neck_bfree-03

neck_bfree-04

neck_bfree-05

Rotate

neck_bfree-06

Wall

Push forehead 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 head

neck_free-14

neck_free-15

neck_free-16

neck_free-17

Plate Plate

neck_plate-01

neck_plate-02

PGClipart-V2\Pectorals

Pectorals Pectoraux

PGClipart-V2pro\Pectorals Medium grip Press to neck

supination

Extention

Wide grip

pec_bar-01

pec_bar-02

pec_bar-03

pec_bar-04

pec_bar-05

pec_bar-06 Pronation grip

Decline Wide Grip Pullover

Decline

Incline wide grip

Barbell

pec_bar-07dec

pec_bar-08dec

pec_bar-09inc

pec_bar-10inc

Alternate

Press on the half of the bench

pec_dum-03

pec_dum-04 Arm across the body

Fly on the half of the bench

pec_dum-02 Neutral grip One arm

Neutral grip

Elbow 15° Pronation grip

Neutral Grip

Neutral Grip

pec_dum-01

pec_dum-05

pec_dum-06

Elbow 15°

pec_dum-07

pec_dum-08

pec_dum-13

pec_dum-14

1. extention

2. Elbow 15°

pec_dum-09

pec_dum-10

pec_dum-11

pec_dum-12

Pronation grip

Alternate Neutral grip

Decline

Decline

Decline

Decline

Alternate

Neutral grip

pec_dum-15 Alternate

pec_dum-16 Neutral grip

pec_dum-17dec

pec_dum-18dec

Pronation grip

Neutral Grip

Decline

pec_dum-19dec

pec_dum-20dec

Pronation grip to neutral grip Alternate

Decline

pec_dum-21dec Pronation grip

pec_dum-22dec Neutral grip

Elbow 15°

Alternate Elbow 15°

pec_dum-27inc

pec_dum-28inc

pec_dum-23inc

pec_dum-24inc Dumbbell Press one arm Pronation to neutral grip

Dumbbell Press Pronation to neutral grip

pec_dum-29inc

pec_dum-30inc

67

pec_dum-25inc

Dumbbell Fly

pec_dum-31inc

pec_dum-26inc Dumbbell Fly one arm

pec_dum-32inc

PGClipart-V2pro\Pectorals Push-up

Step Medium stance

pec_free-01

pec_free-02

pec_free-03

pec_free-04

pec_free-05

On one foot Spread legs

On one foot Spread legs

Push-ups on dumbbells

pec_free-06

Wide stance push up

pec_free-07

pec_free-08

pec_free-09

pec_free-10

pec_free-11

pec_free-12

pec_mach-01

pec_mach-02

Push-ups

out of line

pec_free-13

Tap hands with partner when you’re down

Tap hands with partner when you’re up

pec_free-14

pec_free-15

Pronation

From wide stance go to close than go to wide moving left same to right

pec_free-16

Neutral grip

Elbow 15°

pec_mach-03

pec_mach-04

One arm fly on pulley from floor

Decline on pulley

pec_mach-06 Supination grip

one arm

pec_mach-07

Pronation grip alternate

Pronation grip

On pulley

On pulley

pec_pul-02

pec_pul-03

pec_pul-04

pec_pul-05

pec_pul-13

pec_pul-06

On pulley

On pulley

pec_pul-08

pec_pul-09

pec_pul-10

pec_pul-11

Alternate

On pulley

pec_pul-12 On roller board with rubber band under a plate.

Elbow 15° Alternate

On pulley

Incline On pulley

pec_pul-07

pec_plate-01

On pulley

Hold heavy dumbbell to keep position

pec_pul-01

pec_mach-05

On pulley

pec_pul-14

On pulley On pulley

pec_pul-15

pec_pul-16

68

On roller board

pec_rub-01

pec_rub-02

PGClipart-V2pro\Pectorals\Ball_Ex_Pecto

semi-supination grip

pecto_bdum-01

pecto_bdum-02

pecto_bdum-03

pecto_bdum-04

alternate

pecto_bdum-07

pecto_bdum-05

pecto_bdum-06

pecto_bdum-11inc

pecto_bdum-12inc

1. Fly up

1. incline press up

Incline press alternate

pecto_bdum-08

Incline fly

pecto_bdum-09inc

pecto_bdum-10inc

1. press up

1. press up

2. incline fly down

Incline fly alternate 2. incline press down

pecto_bdum-13inc

pecto_bdum-14inc

2. Incline fly down

pecto_bdum-15inc

pecto_bdum-16

pecto_bdum-17

stabilization

Partner add resistance

pecto_bdum-20

pecto_bdum-21

Knees on ball

pecto_bfree-01

pecto_bfree-02

pecto_bfree-05

Push-up 2 hands on ball

pecto_bfree-03 On one foot Spread legs

Stabilization

Feet on ball

pecto_bfree-04

pecto_bdum-18inc

push

Keep arm bent 15°

pecto_bdum-19

2. incline fly down

On two balls

On two balls

pecto_bfree-06

pecto_bfree-07

pecto_bfree-08

pecto_bfree-09

pecto_bfree-12

pecto_bfree-13

pecto_bfree-14

pecto_bfree-15

Stabilization on two balls

pecto_bfree-10

pecto_bfree-11 Medium stance

Wide stance

Push hard to get on ball

Rubber band Press on ball

Incline fly on pulley

Little push up on ball

pecto_bfree-16

pecto_bfree-17

pecto_bfree-18

pecto_bpul-01inc

69

Incline fly on pulley Alternate

pecto_bpul-02inc

pecto_brub-01

PGClipart-V2\Shoulder

Shoulders Épaules

PGClipart-V2pro\Shoulder -Pronation grip -Pronation grip

-Keep back straight -Chest out -Head up

Wide grip


shdr_bar-01

-Pronation grip -Barbbell

shdr_bar-02

shdr_bar-03

shdr_bar-04

Supination grip

-Keep back straight

-Chest out -Head up

Keep 15° in elbow

shdr_bar-07

shdr_bar-08

Neutral grip

Supination grip

shdr_bar-06 -Lift bar with one arm

Med grip

Med grip

Supination grip

shdr_bar-05 -Lift bar with both arms

shdr_bar-09

Wide grip

Power rack

Keep position

shdr_bar-10

shdr_bar-11

Keep position

Power rack

shdr_bar-12

Lift shoulder

15° bent Elbows 90°

Neutral grip

shdr_dum-01

shdr_dum-02

shdr_dum-03 Alternate


Pronation grip

shdr_dum-04

Rotate to neutral

2.

pronation grip

Neutral grip

shdr_dum-08

shdr_dum-06

Alternate

Neutral grip

1.

shdr_dum-07

shdr_dum-05

shdr_dum-09

shdr_dum-10

shdr_dum-11

shdr_dum-12

Rotate

Rotate to neutral Pronation grip Alternate

shdr_dum-13

Alternate

Elbows 90°

shdr_dum-14

Neutral grip

Supination grip

shdr_dum-15

Neutral grip Alternate

Semi-supination grip

shdr_dum-20

shdr_dum-16

shdr_dum-21

shdr_dum-17

shdr_dum-18

- Keep back straight - Head up



Pronation grip

shdr_dum-19

Neutral grip

Neutral grip

15° bent

15° bent

Pronation grip Alternate

Pronation grip

shdr_dum-22

shdr_dum-23

shdr_dum-24

-Pronation grip

Elbow 90° 30°

Neutral grip

shdr_dum-25

shdr_dum-26

Neutral grip

shdr_dum-27

Neutral grip

shdr_dum-28

shdr_dum-29

Pronation grip

shdr_dum-30

PGClipart-V2pro\Shoulder

Alternate

Neutral grip 30°

-Pronation grip

-Pronation grip

30° Neutral grip

shdr_dum-31

shdr_dum-32

shdr_dum-33

shdr_dum-34

shdr_dum-35

shdr_dum-36

15° bent

Shoulder 30° Alternate

Neutral grip

Neutral grip

Dumbbells

Alternate

Pronation grip

shdr_dum-37 Pronation grip

shdr_dum-38 Pronation grip

Alternate

shdr_dum-39 Rotate

Pronate eccentric

1.

2.

shdr_dum-40 Rotate

shdr_dum-41

Thumb down Eccentric 2.

1.

Neutral concentric

Eccentric Thumb down

Rotate

shdr_dum-42 Form running arms movement

2.

1.

Neutral concentric

Pronate concentric

Neutral grip

shdr_dum-43

shdr_dum-44

shdr_dum-45

shdr_dum-47

Alternate

Neutral grip

Pronation grip

Pronation grip

shdr_dum-49

shdr_dum-50

shdr_dum-48 Neutral grip

Supination grip

Alternate

Neutral grip

shdr_dum-46

shdr_dum-51

shdr_dum-52

shdr_dum-53

shdr_dum-54

shdr_dum-57

shdr_dum-58

shdr_free-01

shdr_mach-01

Pronation grip

neutral grip

Alternate

Complete rotation

shdr_dum-55

shdr_dum-56

With rope On pulley

-Neutral grip -Plate

shdr_mach-02 With rope Alternate Neutral grip

shdr_plate-01 Pronation grip

-Pronation and supination grip -Plate -Alternate right hand on top left hand on top -move in front

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

shdr_plate-02

shdr_plate-03

Neutral grip

shdr_pul-01

Pronation grip

With rope

On pulley

Pronation grip

With rope


30°

30°

On pulley

shdr_pul-02

On pulley

Neutral grip


shdr_pul-03

shdr_pul-04

shdr_pul-05

shdr_pul-06

shdr_pul-07

shdr_pul-08

PGClipart-V2pro\Shoulder With rope



Neutral grip on pulley

shdr_pul-15

shdr_pul-10


shdr_pul-16

Rope

On pulley with cable

Supination grip

Pronation grip

Neutral grip Alternate

shdr_pul-09


shdr_pul-11


shdr_pul-17

Pronation grip

On pulley

shdr_pul-12


shdr_pul-18

shdr_pul-13

shdr_pul-14

Pronation grip

Pronation grip On pulley

shdr_pul-19

shdr_pul-20

PGClipart-V2pro\Shoulder\Ball_Ex_Shoulder



shdr_bbar-01

shdr_bbar-02

shdr_bbar-03

shdr_bbar-04

Pronation grip

Neutral grip

Pronation grip

shdr_bbar-05

shdr_bbar-06 Alternating Arm Swings

Dumbbell

shdr_bdum-01

shdr_bdum-02 Pronation grip

Neutral grip

shdr_bdum-07

shdr_bdum-08

shdr_bdum-13

shdr_bdum-09

shdr_bdum-10

Pronation grip

shdr_bdum-06

shdr_bdum-11

shdr_bdum-12

Supination grip

Rotate

shdr_bdum-14

Neutral grip

Neutral grip

shdr_bdum-15

shdr_bdum-16

Alternate

shdr_bdum-21

Alternate arms and legs movement

shdr_bdum-18 Alternate arms and legs movement

On one foot

On one foot

shdr_bdum-20

shdr_bdum-17

Lift shoulder

Pronation grip

shdr_bdum-19

shdr_bdum-05

Butterfly swing

Pronation grip

Neutral grip

shdr_bdum-04

Supination grip



shdr_bdum-03

shdr_bdum-22

shdr_bdum-23

shdr_bdum-24 Elbows 90°

15° bent 15° bent

Neutral grip

shdr_bdum-25 Alternate

shdr_bdum-26

Elbows 90°

shdr_bdum-28

Pronation grip

Neutral grip

shdr_bdum-31

shdr_bdum-27

Neutral grip

shdr_bdum-32

Rotate to neutral

shdr_bdum-33


Neutral grip

shdr_bdum-29 -Keep back straight -Chest out -Head up

shdr_bdum-30 2. 1.

Alternate

shdr_bdum-34

shdr_bdum-35

shdr_bdum-36

PGClipart-V2pro\Shoulder\Ball_Ex_Shoulder

stabilization Stabilization

Pronation 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

shdr_bfree-04

shdr_bfree-05

shdr_bfree-06

shdr_bfree-07

Push

shdr_bfree-08

shdr_bfree-09

Use heavy ball

Wall Use heavy ball

Exchange ball Heavy ball Heavy ball

shdr_bfree-10

shdr_bfree-11 Semi-supination to neutral grip

Pronation grip

shdr_bhvb-01 - Keep back straight - Head up

shdr_bhvb-02 Pronation grip

shdr_bhvb-03

Supination grip


On pulley

shdr_bpul-01

On pulley with rope

shdr_bpul-02

Rubber band

shdr_bhvb-04

Rubber band

Pronation grip

shdr_brub-01

shdr_brub-02

shdr_brub-03

shdr_brub-04

PGClipart-V2pro\Shoulder\Rotator

90° 90° 90°

90° Elbow on the ball

90°

90°

Elbow on the ball

On pulley

rotator_bdum-01

rotator_bdum-02

rotator_bdum-03

rotator_bdum-04

rotator_bpul-01

Rotator work

On pulley

rotator_bpul-02 90°

90°

Pronation grip

2. 90°

90° 1.

90°

Rotator work

rotators_bar-01

rotators_bar-02

90°

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 90°

2.

Pronation grip 90°

Pronation grip

90°

90°

90°

90 On pulley

1.

rotators_dum-11

rotators_pul-01

rotators_pul-02

rotators_pul-03

rotators_pul-04

90°

rotators_pul-06

rotators_pul-05

Rotator work with rubber band foot on it Keep 90° in elbow

90°

On pulley

On pulley

90° 90°

rotators_rub-01

rotators_rub-02

rotators_rub-03

rotators_rub-04

rotators_rub-05

PGClipart-V2\Triceps

Triceps

PGClipart-V2pro\Triceps 1.

bar to upper chest

keep elbow close

pronation EZ-bar

close grip

tric_bar-02


2.

tric_bar-03

tric_bar-04

tric_bar-05

Decline Supination Grip

Decline Close Grip

-Close grip

pronation grip

Easy-bar

tric_bar-08 pronation grip with dumbell

tric_bar-06

supination grip

E-Z bar

tric_bar-07

pronation grip

Close grip on Easy-bar

supination grip

tric_bar-01

Combo exercise 3.

tric_bar-09

tric_bar-10

neutral grip

across the chest

Easy-bar

tric_bar-11 neutral grip

tric_bar-12

Neutral grip

pronation grip press elbow close to body

tric_bar-13

tric_dum-01

Alternate Neutral grip

neutral grip

tric_dum-02

tric_dum-03

neutral grip alternate

tric_dum-04

Keep elbows close

Close grip

tric_dum-07 two hands under dumbell

tric_dum-08

tric_dum-05 supination grip to neutral

supination grip to neutral

Elbow close

tric_dum-06

Elbow close

tric_dum-09 Neutral grip

neutral grip

tric_dum-10 Neutral grip

alternate

Keep elbows close

tric_dum-11 Decline Neutral Grip

Elbow close

Elbow close

Dumbbell

tric_dum-12

tric_dum-13

tric_dum-14

tric_dum-15

tric_dum-16

tric_dum-17

pronation neutral grip alternate

neutral grip

neutral to pronation

tric_dum-18

thumb inside

tric_dum-19

tric_dum-20

On one foot

reverse grip

tric_free-02

tric_dum-22 Medium grip Elbow close to body

On one foot Spread leg close grip

tric_free-01

tric_dum-21

tric_free-03

tric_dum-23 Medium grip Elbow close to body

1

On one foot Spread leg Alternate

Medium grip Elbow close to body

tric_free-04

tric_free-05

2

tric_free-06

PGClipart-V2pro\Triceps neutral

with plate

tric_free-07 pronation grip on pulley

tric_free-08 pronation grip

tric_mach-01

supination grip on pulley

tric_mach-02

tric_plate-01

tric_pul-03

tric_pul-04

tric_pul-01

semipronation

supination on pulley


tric_pul-02


tric_pul-05

tric_pul-06

tric_pul-07

thumbs down

semipronation

pronation grip

pronation grip

tric_pul-08

tric_pul-09

tric_pul-10

Sideways Triceps Extension

tric_pul-11

cable with pulley

tric_pul-12

pronation grip

tric_pul-13

PGClipart-V2pro\Triceps\Ball_Ex_Triceps Keep elbows close

pronation grip

close grip

tric_bbar-01 Pronation Grip

1.

2.

Easy-bar

tric_bbar-02

tric_bbar-03

tric_bbar-04

Supination grip

tric_bbar-05

rotate to pronation

3.Back to one

tric_bbar-07

Easy-bar

Easy-bar

supination grip

Incline Supination Grip

neutral grip

tric_bbar-06 neutral grip alternate

neutral grip

tric_bbar-08


tric_bbar-09

tric_bdum-01


tric_bdum-02

neutral grip

across the chest

tric_bdum-03

Incline Neutral Grip

alternate

tric_bdum-04

tric_bdum-05

tric_bdum-06

tric_bdum-08

tric_bdum-09inc

Semi-supination to neutral

Neutral grip 45° Decline

tric_bdum-07

Pronation 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 a time

jump push-up

close grip push up One arm neutral grip

1.fall forward 2.jump push-up

Push-up on ball

tric_bdum-22

tric_bfree-01

tric_bfree-02 pronation grip

On pulley

tric_bfree-06

tric_bfree-07

tric_bpul-01

tric_bfree-03

supination grip

tric_bfree-04

pronation grip

tric_bfree-05

Pronation Grip

On pulley

On pulley

On pulley

tric_bpul-02

tric_bpul-03

tric_bpul-04inc

PGClipart-V2\Plyo_Power_Stabilization

JUMP

PGClipart-V2pro\Plyo_Power_Stabilization One hand throw heavy ball

One hand throw heavy ball

Rotate thrunk

Rotate thrunk

Rotate thrunk


Rotate thrunk Rotate thrunk One hand throw heavy ball

Arm_plyo-01 One hand throw heavy ball

Arm_plyo-02

45°


One hand throw heavy ball 45°

45°

One hand throw heavy ball Keep feet together

Arm_plyo-04



One hand throw heavy ball 45°

Rotate thrunk


45°

45°

Rotate thrunk Rotate thrunk

Arm_plyo-07

Arm_plyo-08

Rotate thrunk

Arm_plyo-09

Rotate thrunk

Arm_plyo-10

Rotate thrunk

Arm_plyo-11

Rotate thrunk

Arm_plyo-12

Throw and catch with partner heavy ball


-Throw and catch heavy ball with partner -Feet together



-Throw and catch heavy ball -Make a step 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




atrk_plyo-01

Throw and catch heavy ball with partner

atrk_plyo-02

atrk_plyo-03

atrk_plyo-04

atrk_plyo-05

atrk_plyo-06

atrk_plyo-08

atrk_plyo-09

atrk_plyo-10

atrk_plyo-11

atrk_plyo-12

Throw and catch heavy ball with partner

atrk_plyo-07


atrk_plyo-13

atrk_plyo-14

atrk_plyo-15

atrk_plyo-16


atrk_plyo-17

Throw and catch with partner heavy ball Rotate with arms straight

atrk_plyo-18

PGClipart-V2pro\Plyo_Power_Stabilization

Throw and catch with partner heavy ball Rotate with arms straight

atrk_plyo-19




atrk_plyo-20

throw the ball


Throw heavy ball

atrk_plyo-21

throw the ball

throw the ball

Throw heavy ball Throw and catch with partner heavy ball

atrk_plyo-22 Throw and catch with partner heavy ball


atrk_plyo-23


atrk_plyo-24

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

atrk_plyo-25

atrk_plyo-26

atrk_plyo-27

Rotate to throw behind

Rotate to throw on the other side



atrk_plyo-31 Jump on the ball of the foot

atrk_plyo-32

atrk_plyo-28

atrk_plyo-33

atrk_plyo-34

atrk_plyo-29

atrk_plyo-30 Rotate to throw behind


atrk_plyo-35

atrk_plyo-36

leg_plyo-05

leg_plyo-06

Jump forward and backward on one leg to the other

-Jump up -Lift knees

leg_plyo-01

leg_plyo-02

leg_plyo-03

Jump

Jump

leg_plyo-04

45° Jump

leg_plyo-07

leg_plyo-08

45° 45°

leg_plyo-13

Jump forward 45° angle

leg_plyo-14

leg_plyo-09

Power Side Step -Add a partner for resistance

leg_plyo-15

45°

Power Side Step Back and forth

Power Side Step

leg_plyo-10

leg_plyo-11

Jump lift knees same leg

German walk Work with speed

Skip on the same leg

leg_plyo-16

leg_plyo-17

Running up the stairs one at a time Jump lift knees change leg

leg_plyo-19

Running side ways through hurdles Double step between

-Let you fall down and recuperate at the last moment with high knees

-Add a partner for resistance -Move legs with high knees.

leg_plyo-20

leg_plyo-21

leg_plyo-22

leg_plyo-12

leg_plyo-23

leg_plyo-18

Running up the stairs two at a time

leg_plyo-24

PGClipart-V2pro\Plyo_Power_Stabilization Running up the stairs two at a time Double steps to move up on left leg only

Running up the stairs one at a time Double steps to move up on left leg only

Jupping up the stairs one step at a time on the inside leg.

Jumping up the stairs one step at a time on two legs. Jumping up the stairs two step at a time on two legs.

Jumping up the stairs one step at a time on one leg.

1

2

leg_plyo-25

2

1

leg_plyo-26

Running up the stairs one at a time Double steps to move up on right leg only

Jupping up the stairs one step at a time on the outside leg.

leg_plyo-27

leg_plyo-28

leg_plyo-29

leg_plyo-30 Dumbbell Jump squat

Jumping up the stairs one step at a time Lift knees up

Jump squat

leg_plyo-31

leg_plyo-32

leg_plyo-33 Arms balance and switch legs

leg_plyo-34 Jump and turn

leg_plyo-35

Hit the heavy ball with the thigh

Bounce heavy ball

Jump on the same leg Jump and alternate

leg_plyo-37 Jump backward on one leg with heavy ball

leg_plyo-36

Inner thigh

leg_plyo-38 Push ball with knee to partner

leg_plyo-39 Jump and twist with heavyball

leg_plyo-40 Jump throw the ball with knees and catch it.

leg_plyo-41

Jump and throw the heavy ball

leg_plyo-42

Jump to throw

Alternate

leg_plyo-43

leg_plyo-44

leg_plyo-45

leg_plyo-46

Jump and throw the heavy ball

Throw before the feet touch the floor

leg_plyo-49

leg_plyo-50

leg_plyo-55

leg_plyo-56 jump forward and sideways

leg_plyo-62

Throw when you are in the air


leg_plyo-48


leg_plyo-51

leg_plyo-52

leg_plyo-53

leg_plyo-54

leg_plyo-57

leg_plyo-58

leg_plyo-59

leg_plyo-60

Jump over the box on both feet

Jump over the box on the same foot

left

leg_plyo-61

leg_plyo-47

leg_plyo-63

Push on one leg

Move forward up and down on the same leg

left

leg_plyo-64

leg_plyo-65

leg_plyo-66

PGClipart-V2pro\Plyo_Power_Stabilization Jump back and forth

Jump back and forth

Left Left

leg_plyo-67

leg_plyo-68

leg_plyo-69

leg_plyo-70

leg_plyo-71

Left

leg_plyo-072

Jump on one leg

Left

Left Right

leg_plyo-73

leg_plyo-74

leg_plyo-75

Left

Right Left

leg_plyo-76

leg_pow-02

leg_pow-03

leg_pow-04

Left

leg_plyo-77

leg_plyo-78

Throw heavy ball behind with heel

Throw heavy ball with foot

leg_pow-01

Left

Throw heavy ball sideways with foot

leg_pow-05

leg_pow-06

Throw heavy ball with legs straight Dynamic lift and throw

Catch it back

left

Start from the ground Move up gradually

leg_pow-07ovsz

leg_pow-08ovsz

left

right

leg_pow-09ovsz

leg_pymc-01ovsz

-Bicycling walk - Work with speed -Feet have to ed over knees -Alternate leg every step

-Bicycling walk - Work with speed -Feet have to ed over knees -Stay on the same leg

leg_pymc-04ovsz

leg_pymc-05ovsz

Turn and repeat

Move back and forth sides to middle

leg_pymc-02ovsz

leg_pymc-03ovsz

Running one foot between stick

-Bicycling walk backward -Work with speed -Feet have to ed over knees

leg_pymc-06ovsz

Dumbbell Jump squat Alternate one leg2legs

Skip and alternate leg

leg_pymc-07ovsz

leg_pymc-08ovsz

leg_pymc-09ovsz

PGClipart-V2pro\Plyo_Power_Stabilization Unstable board


Unstable board



alternate

Unstable board

leg_stable-01

leg_stable-02

leg_stable-03

leg_stable-04

leg_stable-05

leg_stable-06

leg_stable-10

leg_stable-11

leg_stable-12

Stability

Stability

leg_stable-07

Unstable board

Unstable board

Unstable board

leg_stable-08

leg_stable-09

Jump push-ups Close to wide Wide to close

Wide stance back squat Unstable board

Unstable board

Unstable board

Medium stance back squat

legs_stable-13ovsz

legs_stable-14ovsz

Medium stance Jump push-ups Jump side ways

Close stance jump push-ups Jump side ways

pecto_pow-02ovsz

pecto_pow-03ovsz

Jump Push-ups Clap hands


Feet on box

Hands on box

pecto_pow-06


pecto_pow-07

pecto_pow-08

legs_stable-15ovsz

pecto_pow-01ovsz

Wide stance Jump push-ups Jump side ways

Jump push-ups from close to medium to wide pecto_pow-04ovsz Jump Push-ups Clap hands

Board on ball

pecto_pow-05ovsz Medium stance

Wide stance Steel bar on block

Stability Push-ups

One foot on ball

pecto_pow-09

pecto_stable-01

pecto_stable-02

PGClipart-V2\Weight_lifting

PGClipart-V2pro\Weight_lifting Wide grip


Wide grip


Push with knees

Push on knees

wtlg_bar-01


Push on knees

wtlg_bar-02

wtlg_bar-03

wtlg_bar-04

wtlg_bar-05

wtlg_bar-06

Push up


Stand up

Push on knees


Wide grip


Push on knees

wtlg_bar-07


wtlg_bar-08

wtlg_dum-07

wtlg_bar-11

Push on knees

wtlg_dum-02


Push on knees

wtlg_dum-03

wtlg_dum-04


wtlg_dum-08

wtlg_dum-05

wtlg_dum-09

wtlg_dum-10

Push on knees

Push on knees

wtlg_dum-11

wtlg_dum-13

wtlg_dum-14

wtlg_dum-12

Alternate


Push on knees

wtlg_dum-06

Alternate

Push on knees

Push on knees

Alternate

Push on knees

wtlg_bar-12


Alternate Push on knees

wtlg_bar-10

Alternate

Push on knees

wtlg_dum-01

wtlg_bar-09


Push on knees

Push on knees

wtlg_dum-15

wtlg_dum-16

95

wtlg_dum-17

wtlg_dum-18

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

One arm up

Wall

Two arms 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

flexC_back-11

flexC_back-12

flexC_back-13

flexC_back-14

flexC_back-15

flexC_back-17

flexC_back-18

flexC_back-19

flexC_back-20

flexC_back-21

Back on the floor

flexC_back-10

flexC_back-16


flexC_back-22

flexC_back-23

flexC_back-24

flexC_back-25

flexC_back-26

flexC_back-27

flexC_back-28

flexC_back-29

flexC_back-30

flexC_back-31

flexC_back-32

flexD_leg-01

flexD_leg-05

flexD_leg-06

flexD_leg-07

flexD_leg-12

flexD_leg-13

90° 90°

flexD_leg-02

flexD_leg-03

flexD_leg-04

Pull on side Rotate shoulders

flexD_leg-08

flexD_leg-09

flexD_leg-10

Pull toward opposite shoulder

flexD_leg-11

Push on knee

flexD_leg-14

Back straight

flexD_leg-15

flexD_leg-16

flexD_leg-17

Sitting Indian style

flexD_leg-18

-Bent forward -Turn shoulders

flexD_leg-19 Bent forward

Push on knee

flexD_leg-20

flexD_leg-21

flexD_leg-22

flexD_leg-23

flexD_leg-24

flexD_leg-25

Back straight

Back straight

One leg bent

flexD_leg-26

flexD_leg-27

flexD_leg-28

flexD_leg-29

flexD_leg-30

flexD_leg-31


flexD_leg-32

flexD_leg-33

flexD_leg-34

flexD_leg-35

flexD_leg-36

flexD_leg-37

Use towell

Use towell

flexD_leg-38

flexD_leg-39

flexD_leg-40

flexD_leg-41

flexD_leg-42

flexD_leg-43

flexD_leg-44

flexD_leg-45

flexD_leg-46

flexD_leg-47

flexD_leg-48

flexD_leg-49

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

flexD_leg-62

flexD_leg-63

flexD_leg-64

flexD_leg-65

flexD_leg-66

flexD_leg-67

flexD_leg-69

flexE_ankle-01

flexE_ankle-02

flexy_trunk-01

flexy_trunk-02leg

Foot point out

flexD_leg-68

PGClipart-V2pro\Flexibility\Ball_Ex_Flex flexibility

keep balance

flexibility Move side to front

On one knee

Pivot

flexa_bneck-01

flexa_bneck-02

flexa_bneck-03

flexb_bshldr-01

flexb_bshldr-02

flexb_bshldr-03

flexb_bshldr-08

flexb_bshldr-09

Chest stretch with dumbbells

flexb_bshldr-04

flexb_bshldr-05

flexb_bshldr-06

flexb_bshldr-07

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

flexc_bback-11

flexc_bback-12

flexc_bback-13

flexc_bback-14

flexc_bback-15

With barbell

flexc_bback-10

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

flexd_bleg-11

flexd_bleg-12

flexd_bleg-13

flexd_bleg-18

flexd_bleg-19

flexd_bleg-14

flexd_bleg-15

flexd_bleg-16

flexd_bleg-20

flexd_bleg-21

flexd_bleg-22

Stretch leg

flexd_bleg-17

-Bent forward -Turn shoulders Push on knee

Roll foot on ball back and forth

Push on knee

Knee bent foot on side

flexd_bleg-23

flexd_bleg-24

flexd_bleg-25

flexd_bleg-26

flexd_bleg-27

flexd_bleg-28

flexd_bleg-29

flexd_bleg-30

flexd_bleg-31

flexd_bleg-32

flexd_bleg-33

flexd_bleg-34

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

wmup_act-01

wmup_act-02

wmup_act-03

wmup_act-04

wmup_act-05

Walk on heel

wmup_ankl-03

Running on place Jump and jack

Jump on the ball of the foot

Kick back

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

Cycling

Walking Aerobic dance xaero_act-07

xaero_act-08

Jogging

xaero_act-09

Swimming xaero_act-10

Roller blade 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\neck

PG_CDROM\therap\ra_of_mo\back Neck Cou

Elbow Coude

Foot Pied

Hand Main

Hip Hanche

Knee Genou

PG_CDROM\therap\ra_of_mo\elbow

PG_CDROM\therap\ra_of_mo\foot

PG_CDROM\therap\ra_of_mo\hand

PG_CDROM\therap\ra_of_mo\hip

PG_CDROM\therap\ra_of_mo\knee

Shoulder Épaule

PG_CDROM\therap\ra_of_mo\shoulder

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 rm-01/foot

rm-02/foot

rm-03/foot

Z 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

2 3 90

90 1

rm-01/hip

rm-02/hip

rm-03/hip

rm-04/hip

rm-05/hip

rm-06/hip

rm-05/knee

rm-06/knee

90

rm-07/hip

rm-08/hip

rm-09/hip

PGClipart-V2pro\therap\ra_of_mo\knee

Move forward

Patella Push on one side Patella

Lift on the other side

rm-01/knee

rm-02/knee

rm-03/knee

rm-07/knee

rm-08/knee

rm-09/knee

rm-04/knee

PGClipart-V2pro\therap\ra_of_mo\neck

towel

Small curve low back

rm-01/neck

rm-02/neck

rm-03/neck

rm-04/neck

108

rm-05/neck

Head back Chin tucked in

rm-06/neck

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

rm-07/shoulder

rm-08/shoulder

rm-09/shoulder

rm-10/shoulder

rm-11/shoulder

rm-12/shoulder

rm-13/shoulder

rm-14/shoulder

rm-15/shoulder

rm-16/shoulder

rm-17/shoulder

rm-18/shoulder

On pulley

90

rm-19/shoulder

rm-20/shoulder

rm-21/shoulder

rm-22/shoulder

rm-23/shoulder

rm-24/shoulder

THÉRAPEUTIQUE FLEXIBILITÉ THERAPEUTIC FLEXIBILITY PGClipart-V2\therap\flex Back Dos

PG_CDROM\therap\flex\back

PG_CDROM\therap\flex\neck Neck Cou

Foot Pied

PG_CDROM\therap\flex\foot

Hand Main

PG_CDROM\therap\flex\hand

Knee Genou

PG_CDROM\therap\flex\knee

Hip Hanche

Shoulder Épaule

PG_CDROM\therap\flex\hip

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

expire

flex-06/back

inspire

strap

1 23

flex-08/back

flex-07/back

roll

flex-09/back

flex-10/back

flex-11/back

flex-12/back

roll

1

1

2

2

flex-13/back

flex-14/back

flex-15/back

flex-16/back

flex-17/back

flex-18/back

flex-19/back

flex-20/back

flex-21/back

flex-22/back

flex-23/back

flex-24/back

Shoulder blades together Wall

Wall

flex-25/back

flex-26/back

flex-27/back

flex-28/back

113

flex-29/back

flex-30/back

PGClipart-V2pro\therap\flex\foot Pull with rope

flex-01/foot

flex-02/foot

flex-03/foot

flex-04/foot

flex-08/foot

flex-09/foot

flex-10/foot

flex-05/foot

flex-06/foot

Pull with towel

flex-07/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

flex-05/knee

flex-06/knee

PGClipart-V2pro\therap\flex\knee

Towel

flex-01/knee

flex-02/knee

flex-03/knee

flex-04/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

flex-11/shoulder

flex-12/shoulder

flex-05/neck

flex-06/neck

3 2

30

1

flex-07/shoulder

flex-08/shoulder

flex-09/shoulder

flex-10/shoulder

PGClipart-V2pro\therap\flex\neck

flex-01/neck

flex-02/neck

flex-03/neck

flex-04/neck

115

THÉRAPEUTIQUE FORCE THERAPEUTIC FORCE PGClipart-V2\therap\force Knee Genou

PG_CDROM\therap\force\abdo

PG_CDROM\therap\force\knee


Back Dos

PG_CDROM\therap\force\back

PG_CDROM\therap\force\neck Neck Cou

Elbow Coude

Rotators Rotateurs

PG_CDROM\therap\force\rotators

PG_CDROM\therap\force\elbow

Foot Pied

PG_CDROM\therap\force\foot

Hand Main

PG_CDROM\therap\force\hand

Hip Hanche

PG_CDROM\therap\force\hip

Shoulder Épaule

PG_CDROM\therap\force\shoulder

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



__"

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


sg-13/back

sg-14/back

sg-15/back

sg-16/back

sg-17/back

PGClipart-V2pro\therap\force\elbow

rubber band

sg-01/elbow

sg-02/elbow

On pulley

sg-03/elbow

sg-04/elbow

119

sg-05/elbow

sg-06/elbow

PGClipart-V2pro\therap\force\foot

Rubber band

Rubber band

Elastic

sg-01/foot

sg-02/foot

Rubber band

sg-03/foot

sg-04/foot

sg-05/foot

sg-09/foot

sg-10/foot

sg-11/foot

sg-07/foot

Rubber band

Rubber band

Rubber band

sg-08/foot

sg-06/foot

sg-12/foot

sg-13/foot

Rubber band

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

hammer grip

pronation

supination

Elastic

Elastic

sg-07/hand

sg-08/hand

sg-09/hand

sg-10/hand

sg-11/hand

sg-12/hand Pronation grip Turn up or down

sg-13/hand Supination grip Turn up or down

sg-14/hand Supination grip rubber band

sg-15/hand

sg-16/hand Hammer

sg-20/hand

sg-18/hand Squeeze ball

Eccentric

Pronation grip rubber band

Rubber band

sg-19/hand

sg-17/hand

sg-21/hand

sg-22/hand

120

Hammer

Rubber band

sg-23/hand

sg-24/hand

PGClipart-V2pro\therap\force\hip

sg-01/hip

sg-02/hip

sg-03/hip

sg-04/hip

sg-05/hip One leg

4

sg-07/hip

sg-08/hip

sg-09/hip

sg-10/hip

sg-06/hip

3 2

1

sg-11/hip

sg-12/hip

Rubber band

Rubber band

Rubber band

sg-13/hip

sg-14/hip

sg-15/hip

sg-16/hip

sg-17/hip

sg-18/hip

Rubber band

Rubber band

sg-19/hip

sg-20/hip

PGClipart-V2pro\therap\force\knee Rubber band

Rubber 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

sg-18/knee

sg-19/knee

sg-20/knee

Rubber band

Rubber band

sg-15/knee

sg-16/knee

sg-17/knee

121

PGClipart-V2pro\therap\force\neck

sg-01/neck

sg-02/neck

sg-03/neck

sg-07/neck

sg-08/neck

sg-09/neck

sg-04/neck

sg-05/neck

sg-06/neck

PGClipart-V2pro\therap\force\rotators

Rubber band

Rubber band

Pronation to neutral

sg-01/rotators

sg-02/rotators

sg-03/rotators

sg-04/rotators

Rubber band On pulley

sg-07/rotators

sg-08/rotators

sg-09/rotators

122

sg-05/rotators

sg-06/rotators

PGClipart-V2pro\therap\force\shoulder

stabilize

Supination grip

Neutral grip

sg-01/shoulder

sg-02/shoulder

sg-03/shoulder

sg-04/shoulder

Rubber band

sg-05/shoulder

sg-06/shoulder


Rubber band

sg-07/shoulder

Rubber band

sg-13/shoulder

sg-08/shoulder

On pulley

sg-14/shoulder

sg-09/shoulder

sg-10/shoulder

On pulley

sg-15/shoulder

123

sg-11/shoulder

sg-12/shoulder

THÉRAPEUTIQUE “Core Stabilization” et posture THERAPEUTIC Core Stabilization et posture PGClipart-V2\therap\corestab Hip Hanche

Back Dos


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°

costa_free-07

costa_free-08

costa_free-09

costa_free-10

costa_free-11

costa_free-12

costa_free-13

costa_free-14

costa_free-15

costa_free-16

costa_free-17

costa_free-18

Leg up and bent Leg up and down

costa_free-19

costa_free-20

costa_free-21

costa_free-22

costa_free-23

costa_free-24

costa_free-25

costa_free-26

costa_free-27

costa_free-28

costa_free-29

costa_free-30

Slide left leg back and forth Keep right leg up and bent

Lift both legs and move it back and forth.

Lift left leg and move it back and forth. Keep it off the mat.

costa_free-32

costa_free-33

costa_free-34

costa_free-35

costa_free-36

Rotate the foot

Pivot trunk forward as you lift knee up

costa_free-38

costa_free-39

costa_free-40

costa_free-41

costa_free-42

Feet off the floor

costa_free-31

costa_free-37

PG_CDROM\therap\corestab

costa_free-43

costa_free-44

costa_free-45

costa_free-46

costa_free-47

Slide left leg on the side

costa_free-48

Turn leg 45°

costa_free-49

costa_free-50

costa_free-51

costa_free-52

costa_free-53

costa_free-54

costa_free-55

costa_free-56

costa_free-57

costa_free-58

costa_free-59

costa_free-60

-Keep foot fix on the floor -Rotate at hip level

costa_free-61

-Keep heel on the floor -Rotate from the hip -Use rubber band

costa_rub-01

PGClipart-V2pro\therap\posture

pos-01

pos-02

pos-03

pos-05

pos-06

problems

pos-04

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 fessier)

Gluteus maximus (Grand fessier)

Neck extensors (Extenseurs du cou)

Gluteus medius (Moyen fessier)

Hamstrings (Ischio-jambiers)

Neck extensors (Extenseurs du cou)

Piriformis (Pyramidal)

Popliteus (Poplité)

Peroneus brevis (Court péronier)


Quadratus lumborum Psoas

Rectus abdominis

(Carré des lombes)

(Droit de l'abdomen)

Psoas

Quadriceps

Rhomboideus (Rhomboïde)

Sacrospinalis (Long dorsal)

Sartorius (Couturier)

Rectus femoris

Gracilis

(Droit du fémur)

Gracilis (Droit interne)

(Droit interne)

Sternocleidomastoid

Rhomboideus Serratus anterior (Grand dentelé)

Semimembranosus (Demimembraneux)

(Rhomboïde)

Serratus anterior (Grand dentelé)

Biceps femoris (Biceps fémoral)

Soleus (Soléaire)

Sartorius (Couturier)


Teres minor

Subscapularis (Sous-scapulaire)

(Petit rond)

Psoas

Transversus abdominis (Transverse de l'abdomen)

Tensor fascia lata (Tenseur du fascia lata)

Tibialis anterior (Tibial antérieur)

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 ible 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. c

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