Primary. Progression 1. Progression 2. Progression 3. Primary. Progression 1. Progression 2. Progression 3.

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1 Partner: Client Client - Bicep Curl Combo Client one: Supine with bands in hands and dual arm bicep curl Client two: Kneeling with bicep curl Client one: Supine with alternating bicep curl Client two: Kneeling with bicep curl Client one: Supine bridge with dual arm bicep curl Client two: Kneeling with bicep curl Client one: Supine table top position, abdominal curl with dual arm bicep curl Client two: Kneeling with bicep curl

2 Bicep Curl Combo 2 Client one: Supine with bands in hands and dual arm bicep curl Client two: Standing with bicep curl Client one: Supine abdominal curl with dual arm bicep curl Client two: Standing with bicep curl Client one: Supine abdominal curl with dual arm bicep curl Client two: Balance on one leg with bicep curl Client one: Supine abdominal curl with dual arm bicep curl Client two: Balance on one leg, donkey kick with bicep curl

3 Progression 4 Lat Pulldown and Tricep Pushdown Client one: Supine with bands in hands dual straight arm lat pulldown Client two: Supine tricep pushdown Client one: Supine with alternating straight arm lat pulldown Client two: Supine tricep pushdown Client one: Supine dual straight arm lat pulldown with bridge Client two: Supine tricep pushdown with bridge Client one: Supine dual straight arm lat pulldown with one leg bridge Client two: Supine tricep pushdown with one leg bridge Client one: Supine table top, dual straight arm lat pulldown with knee and hip extension Client two: Supine table top, tricep pushdown with knee and hip extension Progression 4

4 Reclining Oblique Twist Client one: Seated position, recline backwards Client two: Seated position, yoga grip on stick and recline backwards Client one: Recline, rotating to alternate sides with single arm row Client two: Seated position, yoga grip on stick and recline backwards Client one: Recline, rotating to alternate sides with single arm row Client two: Recline, rotating to alternate sides with oblique twist

5 Chest Press and Lunge Client one: Static lunge and cable chest press Client two: Static lunge and barbell chest press Client one: Alternating lunge forward and cable chest press Client two: Alternating lunge and barbell chest press

6 Abdominal Curl/Upright Row and Standing Row Client one: Supine abdominal curl with upright row Client two: Standing row Client one: Table top, abdominal curl with upright row and knee and alternate hip extension Client two: Standing row with alternating knee lift

7 Abdominal Curl/Upright Row and Chest Fly Client one: Supine abdominal curl with upright row Client two: Standing chest fly Client one: Supine abdominal curl with upright row Client two: Static lunge with chest fly Client one: Sit up with forward raise Client two: Static lunge with chest fly

8 Marietta Mehanni and Sophie Russell have kindly developed the above Gymstick Education material and are significantly involved in developing and teaching Gymstick workshops both here in Australia and around the world. If you have any questions regarding Gymstick products, exercises or workshops, you can send your questions to: In this edition we would also like to thank the participants of the PT workshops in Melbourne (August 2010) and in Brazil for their contribution and development of the above exercises. Thank you! Marietta Mehanni Marietta Mehanni is an award winning Australian presenter with over 19 years of teaching experience in both land and water based exercise. Marietta is a qualified international instructor (AFAA, ACE, AEA and SCW) and regularly presents at prestigious fitness conventions both in Australia and around the world. Marietta is an International Gymstick Master Trainer (one of only five in the world), as well as being a lecturer and examiner for countless workshops including Certificate III in Fitness, Swiss Ball, Aquatic Exercise and Gymstick. Marietta is renowned for her contagious enthusiasm for instructor training and mentoring. For more information on Marietta s workshops, classes and coaching services visit Sophie Russell, BA Sophie is an award winning instructor, personal trainer, presenter and author. Originally hailing from the UK, Sophie has called Melbourne home for the past 15 years. Sophie instructs at a number of facilities across a wide variety of fitness classes. Sophie is also a Master Trainer for Gymstick Australia. For more information on Sophie visit