CHART 75 FOR A LEANER, STRONGER YOU

1 DoubleFlex Chest + Back + 2 Internal/External Rotation + Squat 3 Chest + + 4 Anchored Squat 5 Anchored Narrow Squat 6 Anchored Reverse Lunge + Bicep Curl 7 Anchored Lunge 8 Anchored Back Lunge

• Hold both ends of the DoubleFlex • Hold both ends of the DoubleFlex in front • Hold both ends of the • Anchor one end of the • Anchor one end of the • Anchor DoubleFlex to a fixed object in a • Step on the anchor strap or • Anchor one end of the in front of your chest, feet of your chest, feet shoulder width apart. DoubleFlex in front of the DoubleFlex beneath you, DoubleFlex beneath you, low position. attach to a low fixed object. DoubleFlex to a low fixed object. width apart. chest with feet in lunge between your legs. Keep your between your legs. Keep legs Hold the other end in front of • Squeeze both ends of the DoubleFlex • Hold the other end in front of with one • Hold the other end in front of position. legs shoulder width apart. a hand’s width apart. hips with both . • Squeeze both ends of the together, flexing the chest and shoulders, in an underhand grip. chest with both hands. DoubleFlex together, flexing the while lowering into a squat. • Lower into a lunge with • Squat down by keeping your • Squat down by keeping your • While keeping chest tall, step • Step back into a lunge position, lowering your • With one leg in front of the other, chest and shoulders, while lowering knees at 90 degrees while lower back flat and your chest lower back flat and your back into a lunge by lowering • Return to a standing position while back knee to the floor in a 90 degree angle while Lower your back knee to the into a squat. squeezing the DoubleFlex together using chest. tall. Bend at the knees and waist, keeping your body weight chest tall. Bend at the knees and waist, keeping your body your back knee to the floor at 90 degrees, bending your front knee pulling hands apart, at sides, until DoubleFlex is extended. curling your hand toward your shoulder. floor at 90 degrees, bending the front knee to 90 degrees. in your heels. weight in your heels. to 90 degrees. • Return to a standing position while pulling hands apart until Return to the starting position. • Return to standing position while extending and raising • Keep your chest upright and press through your front heel back to a standing • Keep chest tall and press through front heel to a standing TOTAL BODY TOTAL DoubleFlex is extended. above head, pulling DoubleFlex apart. • Hold the other end of the DoubleFlex with both hands at • Hold the other end of the DoubleFlex with both hands at your • Press through front heel to a standing position and repeat. position, extending your back to the start position and repeat. position and repeat. your chest. Press through your heels to a standing position. chest. Press through your heels to a standing position.

9 V-Up + Inner Thigh 10 Chest + Shoulder + V-Up 11 Chest + 12 Chest + Back DoubleFlex 13 Decline Chest + Back DoubleFlex 14 Alternating Tricep + Bicep 15 Lat Pulldown + Shoulder

• Anchor the DoubleFlex to just above • Hold both ends of the DoubleFlex in • Hold both ends of the DoubleFlex • Hold both ends of the DoubleFlex in front • Hold both ends of the DoubleFlex in front of you at • Hold the DoubleFlex with one arm straight at • Hold both ends of the DoubleFlex with arms slightly both knees. front of the body. in front of the body. of the body, slightly above your chest, arms waist level, arms straight. shoulder level, FlexPack facing away from the arm. bent, above and in front of body. Press both hands parallel to the ground. together, closing the DoubleFlex. • Assume a seated position on the • Assume a seated position on the floor • Assume a seated position on the • Begin by squeezing both ends together, flexing • Hold opposite end of the DoubleFlex stationary floor with your knees bent and your with legs straight and elevated off the floor with legs bent and • Begin by squeezing both ends together, the chest. at chest by reaching the opposite arm across the • Spread the DoubleFlex apart by lowering elbows torso at a 45 degree angle. ground, torso angled back 45 degrees. angled back 45 degrees. flexing the chest. body. • Pull arms apart until cables are fully extended, toward sides and pushing hands outward. • Lean back, keeping your feet • Lower torso and legs while squeezing • Raise one foot towards chest and • Pull arms apart until cables are fully squeezing the shoulders. • Curl the outstretched hand toward the shoulder. together and your knees apart. Sit up while closing the the DoubleFlex together with your hands. extend opposite leg until straight, while twisting torso to the extended, squeezing the shoulders. DoubleFlex by squeezing your knees together. side of the straight leg. Press DoubleFlex together with chest. • Extend arm outward and up to head level, away from the body. • Lift both legs and torso toward each other by bending at the waist,

while raising DoubleFlex above head and spreading apart. • Switch sides and repeat. UPPER BODY

16 Bent Over Rear Delt Flys + Chest 17 Tricep Pressdown + Kickback 18 Straight Arm Pressdown + 19 Lower Chest + Lateral Raise 20 Shoulder Press 21 Lateral Raise 22 Front Raise 23 Bicep Curl

• Hold the DoubleFlex in both hands. • Begin in a staggered stance with one leg slightly in front • With one hand, hold DoubleFlex pointed away • Hold both ends of the DoubleFlex in • Hold one end of the • Hold both ends of the • Hold both ends of the • Hold the DoubleFlex with one arm Draw shoulders back, keep chest tall, of the other. from the body at opposite . Hold the other end front of body. DoubleFlex to one side of the DoubleFlex in front of body. DoubleFlex with one end straight at shoulder level, FlexPack at waist height with opposite arm, outstretched. waist with the DoubleFlex in anchored at the hip and facing away from the arm. knees slightly bent and lower back flat, • Anchor one end of the DoubleFlex outside lead-leg knee. • Squeeze both ends together, flexing • While keeping arms straight, front of the body. the other arm extended bent at the waist. • Squeeze both ends together, flexing the back. the chest. raise one arm to the side, • Hold the opposite end of the • Begin by bending your top arm at 90 degrees and straight out in front. • Hold the opposite end of the stopping at shoulder height. DoubleFlex stationary at the • With arms hanging straight down, keep close the DoubleFlex by pressing the top hand toward • Raise outstretched arm in front, stopping at • While keeping arms straight, raise DoubleFlex just above the • While keeping arms shoulder by reaching the opposite one arm stationary. the anchor at the knee. Return to the starting position shoulder height. one arm to the side, stopping at shoulder with bent. straight, raise extended arm to head height. arm across the body. • Squeeze the DoubleFlex together. by bending your elbow back to 90 degrees. shoulder height. • Extend arm overhead in a pressing motion. • Curl the outstretched hand toward the shoulder. • Slightly bend moving arm and slowly raise arm out to the side. • Then, while keeping that elbow stationary, extend your arm backward.

24 Overhead Tricep Extension 25 Tricep Kickback 26 Incline Chest 27 Lat Pulldown 28 Rear Delt 29 Seated Bicep Curl 30 Seated Reverse Bicep Curl 31 Seated Front Raise 32 Seated Wrist/ Curl

• Hold both ends of the DoubleFlex • Hold one end of the DoubleFlex • Hold both ends of the • Hold both ends of the • Hold both ends of the DoubleFlex, • Anchor one end of the • Anchor one end of the • In a seated position, anchor • In a seated position, anchor one end above and just behind the head, just below hip with opposite DoubleFlex in front of DoubleFlex in front of with one arm extended straight DoubleFlex with your feet. DoubleFlex with your feet. one end of the DoubleFlex of the DoubeFlex with your feet. elbows bent, FlexPack facing arm, FlexPack facing away from the body and higher the body and higher out to the side. between the knees. Sit tall, • Grasp the other end of • Grasp the other end of • Grasp the other end with an away from the body. the body. Place feet hip width than the chest, hands than the chest, hands keeping the chest up. • Keep the other elbow up at the DoubleFlex with an the DoubleFlex with a underhand grip. apart, knees slightly bent. just above head level. just above head level. • Press upper arm above head, shoulder level and bent so as to underhand grip. palm in overhand grip. • Hold the opposite end of • Bend at the wrist and curl your hand squeezing shoulder blades. • Bend forward slightly at waist. • Squeeze both ends • Spread the DoubleFlex hold the DoubleFlex. the DoubleFlex at chest • Keeping the elbow in line • Keeping the elbow in upward while keeping your wrist Hold the other end of the DoubleFlex with arm back and together while keeping arms straight. apart by lowering elbows toward sides and pushing level with one hand. • Slowly draw back the elbow that is bent, stretching the DoubleFlex. with the DoubleFlex and stationary, curl the hand line with the DoubleFlex and stationary, curl the hand stationary on your knee. bent at 90 degrees. hands outward. toward the shoulder, bending only at the elbow. toward the shoulder, bending only at the elbow. • Keeping the arm straight, raise even with head. • Straighten arm and extend backward, raising to shoulder height.

33 Stability Shoulder Spread 34 Anchored Front Raise 35 Anchored Lateral Raise 36 Anchored Standing Shoulder Press 37 Anchored Bicep Curl 38 Anchored Hammer Curl 39 Anchored Chest Press 40 Anchored Single Arm 41 Anchored Chest Fly Close Grip Press

• Lay facing down at a 45 degree angle on • Either step on the • Step on the anchor • Step on the anchor strap or attach to a • Step on the anchor strap • Step on the anchor • Anchor one end of the • Anchor one end of the • Anchor the DoubleFlex to an a stability ball, holding both ends of the anchor strap or attach strap or attach to a fixed object in a low position, just behind or attach to a fixed object strap or attach to a DoubleFlex to a point DoubleFlex to a point at object at shoulder height. DoubleFlex, at 90 degree angle with to a fixed object in a fixed object in a low the body. in a low position. fixed object in a low at shoulder height. shoulder height. • Stand facing away from floor, elbows bent. low position. position. position. • Hold the other end of the DoubleFlex • Hold the other end of • Stand facing away • Stand facing away from anchor point, feet in a • Squeeze both ends of DoubleFlex together, • Hold the other end of • Hold the other end of just above the shoulder with your upper the DoubleFlex in an • Hold the other end from anchor point anchor point with feet staggered position, holding flexing chest. the DoubleFlex in front the DoubleFlex to the arm 90 degrees from the body and the underhand grip, slightly in of the DoubleFlex in with feet in a in a staggered position, the unanchored end of the of the body, keeping arm straight. side of the body, keeping arm straight. elbow bent at 90 degrees. front of body, keeping arm straight with elbow at side. a neutral grip, slightly in front of body, keeping arm staggered position, holding the unanchored end of holding the unanchored end of the DoubleFlex in an DoubleFlex in a neutral grip. • Pull arms apart while pushing the DoubleFlex away from the body until cables straight with elbow at side. the DoubleFlex in an overhand grip. overhand grip. are fully extended, squeezing shoulders. • Raise arm to the front, stopping at shoulder height. • Raise arm to the side, stopping at shoulder height. • Extend your arm overhead in a pressing motion. • Curl the outstretched hand toward the shoulder, keeping • With your arm extended to the side of the body at 90 elbow stationary at side. • Curl the outstretched hand toward the shoulder, • With your elbow bent at 90 degrees and away from • With your elbow bent at 90 degrees and at the side of degrees, pull the hand forwards toward chest. keeping elbow stationary at side. the body, press forward, extending the arm. the body, press forward extending arm.

42 Anchored Rear Shoulder Fly 43 Anchored Shoulder Extension 44 Anchored Single Arm Row 45 Anchored Rear Delt Row 46 Anchored Lat Pulldown 47 Anchored Straight 48 Anchored 90 Degree 49 Anchored Overhead 50 Anchored Internal Rotation Arm Pulldown Shoulder Abduction Tricep Extension

• Anchor the DoubleFlex to an • Anchor the DoubleFlex to an • Anchor the DoubleFlex to a • Anchor the DoubleFlex to • Anchor the DoubleFlex to a • Anchor the DoubleFlex to • Anchor the DoubleFlex to a • Anchor the • Anchor the DoubleFlex to a object at shoulder height. object at shoulder height. fixed object at knee height. a fixed object at shoulder high point. a fixed object at shoulder fixed object at shoulder height. DoubleFlex to a fixed object at elbow height height. height to one side of body. fixed object at to one side of body. • Stand facing anchor point, • Stand facing anchor point, • Stand facing anchor point, feet • In either a kneeling or seated • Stand facing anchor point, feet head height. feet hip-width apart, holding feet hip-width apart, holding hip-width apart, knees bent, • Stand facing anchor point, position, facing anchor • Grip DoubleFlex in overhand hip-width apart, holding • Keep body in line with the the unanchored end of the the unanchored end of the holding the unanchored end of feet hip-width apart, holding point, reach up and grab position and extend arm the unanchored end of the • Stand facing away anchored DoubleFlex, grasp DoubleFlex in an overhand grip. DoubleFlex in an overhand grip. the DoubleFlex in neutral grip. the unanchored end of the the unanchored end of the straight out to the side of DoubleFlex with your arm at 90 from anchor point, the handle and position DoubleFlex at chest height in an overhand grip. DoubleFlex with an overhand grip. the body. degrees to your body and elbow bent at 90 degrees. feet hip-width apart, holding unanchored end of upper arm against side. • With your arm extended to the side of the body at 90 • With arm extended straight, at waist height in front of the • With arm straight at 45 degree angle in front of the body, pull the DoubleFlex with elbow bent at 90 degrees and degrees, pull the hand backwards. body, pull the hand backwards until arm is in line with side. arm back, bending at the elbow, until cables are fully extended. • Keeping the chest tall, draw the hand down with elbow flaring out • Lower arm toward the body, squeezing your back. • While keeping your elbow completely stationary, rotate your • While standing upright and keeping your shoulders • Draw arm back, bending at the elbow, while keeping your hand next to head. elbow off the body by 90 degrees. wide. Squeeze the shoulder blade once you have fully extended forearm away from the anchor point, keeping the 90 degree retracted, rotate forearm toward the abdomen, keeping the DoubleFlex. bend in the elbow. • Extend arm forward keeping hand at head height. the upper arm stationary.

51 Anchored External Rotation 52 Anchored Bicep Curl 53 Anchored Tricep Kickbacks 54 Anchored Tricep 55 Anchored 56 Anchored Romanian 57 Anchored Single Leg Deadlift 58 Anchored Elevated Leg Curls 59 Anchored Prone Extensions Leg Curls

• Anchor the DoubleFlex • Anchor the • Attach DoubleFlex to a low • Anchor the • Anchor the • Anchor the DoubleFlex to a • Anchor the DoubleFlex to a low point in front • Anchor the DoubleFlex to a low • Anchor the to a fixed object at elbow DoubleFlex to a anchor point. Keep back DoubleFlex DoubleFlex at a low point in front of you. In a of you. point behind you and attach DoubleFlex to a low height to one side of fixed object at straight with a slight bend to a high low point in front standing position with your feet the other end to one ankle. point behind you • Stand balanced on one leg with other leg body. shoulder height in the knees and bend point. of you. 4-6 inches apart. and attach the other pointed slightly behind. • Assume a position on all to one side of forward at the waist. end to one ankle. • Keep body in line with • Stand • Hold the other end • Keep chest tall, lower back flat, fours. Lift the leg attached to body. • Keep chest tall, lower back flat, and knees in the anchored DoubleFlex, • The torso and upper arm upright with of the DoubleFlex and knees fixed in a slightly bent the DoubleFlex to a straight • Lay face down slightly bent position. grasp the handle and position upper arm against side. • Hold one end of the DoubleFlex in an underhand should be almost parallel to the floor. The forearm should upper arm at side and holding unanchored with your arm straight toward the ground. position. position, parallel with floor. with your legs straight behind you. Bend the leg grip with arm fully extended at shoulder height in be pointed towards the floor as you hold the DoubleFlex in end of the DoubleFlex with elbow bent at • Hold the DoubleFlex in both hands in front of hips and slowly bend at the waist, attached to the DoubleFlex at the knee while • While standing upright and keeping your shoulders • With the weight of your body on the balls of your • Hold the DoubleFlex in both hands in front of hips and slowly • Keep the knee stationary while bending and curling the leg front of the body. an overhand grip. 90 degrees. keeping weight in the heels while raising one leg straight out behind as you keeping the other leg straight. retracted, rotate forearm away from the abdomen, feet, push off the balls of your feet until you’re at bend at the waist, keeping weight in the heels and arms behind you toward the glutes. lower your body.

keeping the upper arm stationary. • Pull hand toward shoulder, bending at the elbow. • Keep the elbow stationary and extend your arm backwards. • While keeping elbow stationary, extend arm LOWER BODY the top of your tip toes, squeezing the back of the extended in front of chest. • Curl leg behind you toward glutes. to a straight position. lower leg.

60 Anchored Seated Leg Extensions 61 Outer Thigh + Squat 62 Single Leg Standing 63 Standing Leg 64 Standing Straight Leg 65 Side Lying Outer Thigh 66 Side Lying Inner Thigh 67 Side Lying Inner + Outer Thigh Outer Thigh Extension Kickback

• Assume a seated position, attaching • Stand with knees • Attach the DoubleFlex to • Attach the • Attach the DoubleFlex to • Attach the DoubleFlex to each ankle and lay on • Attach the DoubleFlex to each ankle and lay on • Attach the DoubleFlex to each ankle and lay on one side, hips at a 90 degree one end of the DoubleFlex to a low in a slightly bent each ankle. DoubleFlex to each ankle. one side, hips at a 90 degree angle to the floor. one side, hips at a 90 degree angle to the floor. angle to the floor. anchor point behind you and the position, DoubleFlex each ankle. • Stand tall with your knees • Stand tall with your • With one leg lifted off the floor, slowly pull • With one leg lifted off the floor, slowly • With one leg lifted off the floor, slowly squeeze the DoubleFlex together by other end to one ankle. attached to each slightly bent and fixed, • Stand tall with weight on the opposite the DoubleFlex apart by raising upper leg into squeeze the DoubleFlex together by closing closing your legs. ankle and the • Sit tall with abs pulled in and knees at DoubleFlex open but not abs pulled in. foot as your moving leg. the air towards ceiling. your legs. DoubleFlex open • With one leg lifted off the floor, slowly pull the DoubleFlex apart by raising upper 90 degrees. stretched apart. With one foot but not stretched. • Keep a slight bend in leg into the air towards ceiling. firmly planted • With one foot firmly planted on floor, lift the foot attached to the • Plant one foot firmly on the floor while lifting the other leg the knee of the moving leg. Slowly raise the moving leg • Plant one foot firmly and step to the side with on the floor, lift one knee to 90 degrees. DoubleFlex, keeping knee stationary and extend the leg to a straight up and to the side. directly behind you, squeezing your glute. opposing foot. position, squeezing the front of the upper leg. • Keep knee stationary and extend leg to a straight • Plant both feet firm, with weight in heels, and squat position, squeezing the front of the upper leg. down by bending at the knees and waist. Keep lower back flat and chest tall.

68 Lying Outer Thigh 69 Lying Inner Thigh 70 Lying Inner + Outer Thigh 71 Elevated Glute Press 72 Inner Thigh (Knee Placement) 73 Seated Hip Adductor 74 Seated Abdominal 75 Anchored Seated Back Extension

• Attach the DoubleFlex • Attach the DoubleFlex • Attach the DoubleFlex to each ankle and lay on back, • Attach the DoubleFlex to each ankle and • Attach the DoubleFlex to just above each knee. • Attach the DoubleFlex to just • In a seated position, anchor one • Anchor one end of the DoubleFlex to each ankle and lay on to each ankle and lay on hips at a 90 degree angle to the floor. assume position on hands and knees. above each knee. end of the DoubleFlex on seat between your feet and hold the • Lay on one side with legs slightly bent, and top back, hips at a 90 degree back, hips at a 90 degree between legs and hold the other other end with both hands. • With both legs lifted off the floor, slowly squeeze the • Raise one leg with knee bent to 90 • In a seated position, place legs angle to the floor. angle to the floor. leg positioned so that the DoubleFlex is open, end at your chest. DoubleFlex together by closing your legs. degrees, then drive the heel up toward but not stretched. apart with the DoubleFlex open, • Begin in a seated position, leaning • With both legs lifted off • With both legs lifted off the ceiling, squeezing glutes. but not stretched. • Lean over your legs by squeezing over your legs. • Then, slowly pull the DoubleFlex apart by spreading your the floor, slowly pull the the floor, slowly squeeze • Squeeze the DoubleFlex together by closing your abdomen. legs apart. • Squeeze the DoubleFlex • Extend to an upright position, DoubleFlex apart by spreading your legs apart. the DoubleFlex together your legs. together by closing your legs. stretching the DoubleFlex apart. by closing your legs.

© 2017 OYO Fitness. All rights reserved. Visit our library of workout videos online at oyofitness.com