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What is the megaupload link to? I am at work so I cant download it.

Some quesions...
"Supinated barbell row, mid-grip"

I am not sure what supinated means so I looked it up. Now in this sence does that mean you do a barbell row with your palms facing up?

"Incline dumbbell press, hammer grip"

I am guessing that means with your thumb wrapped around the bar and not tucked in. (not sure if I am explaining that how I am visioning it)

"C2: Loaded jump squat"

I have never done these and not sure how. Also if someone has a history of knee problems (has had his/her ACL repaird twice in one knee once in the other) would this be reccomended with for them?

"D1: Hanging straight leg raise to bar
D2: Cable external rotation at waist "

I know what hanging straigh leg raise's are... What does 'to bar' mean?

I think I no what these are. Taking a cable pulling it from behind you and rotating from right to left and vice versa?

"D1: Abdominal plank on ball"

I am unsure what this is. I am guessing by on ball you mean a stability ball. I am unfamiliar with an abdominal plank.


"D2: Pronated lat pulldown machine"
Does this just mean with your hands (palms) facing away from you?


"C2: Overhead barbell squat"

Not sure what this is.

"D1: Knee supported external rotation
D2: Dumbbell torso rotation on swiss ball"

Not positive about these as well.


So now I have asked about pretty much every excercise one last thing...

By A1 then A2 is it jsut the two excercises for that muscle group? Or is it you do A1 then rest for the reccomended rest period then do A2 rest back to A1?


Thanks for all your help. For some reason I cant access your blog at work so I cant go there and see if the quesions have been answered. If this is already posted at the extream fitness site I can go there for answers as well.


Thanks for sharing your wealth of information!