Воздушные внутренние фильтры Hitachi часть 3 из 3: продажа, цены на Hitachi, Komatsu, Caterpillar, Hyundai, JCB, Volvo, Terex.\nВоздушные внутренние фильтры Hitachi часть 3 из 3\nВоздушные внутренние фильтры Hitachi часть 3 из 3В наличии\nЭто третья часть таблицы, начало здесь и здесь.\nZX250LCH-3G ASAS HF5126\nZX250LCH-3G Fleetguard AF25412\nZX250LCH-3G HITACHI 4286130\nZX250LCH-3G HITACHI L4286130\nZX250LCH-3G SF-FILTER SL5882\nZX250LCH-3G BALDWIN RS3535\nZX250LCH-3G Sakura A-5538\nZX250LCH-3G Sunfield ST-619B\nZX250LCH-3G HITACHI 4286130LHE\nZX250LCH-3G GPC FC2004\nZX250LCK-3 Donaldson P821963\nZX250LCK-3 MANN FILTER CF1414\nZX250LCK-3 HTF AF4286130\nZX250LCK-3 ISUZU 32143 12400\nZX250LCK-3 WIX 46777\nZX250LCK-3 SOFIMA 4286130-S\nZX250LCK-3 Fleetguard AF25412\nZX250LCK-3 HITACHI 4286130\nZX250LCK-3 HITACHI L4286130\nZX250LCK-3 SF-FILTER SL5882\nZX250LCK-3 BALDWIN RS3535\nZX250LCK-3 CNH YN11P00029S002\nZX250LCK-3 Sakura A-5538\nZX250LCK-3 Sunfield ST-619B\nZX250LCK-3 ASAS HF5126\nZX250LCK-3 HITACHI 4286130LHE\nZX250LCK-3 GPC FC2004\nZX270 CNH YN11P00029S002\nZX270 Donaldson P821963\nZX270 MANN FILTER CF1414\nZX270 HTF AF4286130\nZX270 ISUZU 32143 12400\nZX270 WIX 46777\nZX270 SOFIMA 4286130-S\nZX270 Fleetguard AF25412\nZX270 HITACHI 4286130\nZX270 HITACHI L4286130\nZX270 SF-FILTER SL5882\nZX270 BALDWIN RS3535\nZX270 Sakura A-5538\nZX270 Sunfield ST-619B\nZX270 ASAS HF5126\nZX270 HITACHI 4286130LHE\nZX270 GPC FC2004\nZX270-3 CNH YN11P00029S002\nZX270-3 Donaldson P821963\nZX270-3 MANN FILTER CF1414\nZX270-3 HTF AF4286130\nZX270-3 ISUZU 32143 12400\nZX270-3 WIX 46777\nZX270-3 SOFIMA 4286130-S\nZX270-3 Fleetguard AF25412\nZX270-3 HITACHI 4286130\nZX270-3 HITACHI L4286130\nZX270-3 SF-FILTER SL5882\nZX270-3 BALDWIN RS3535\nZX270-3 Sakura A-5538\nZX270-3 Sunfield ST-619B\nZX270-3 ASAS HF5126\nZX270-3 HITACHI 4286130LHE\nZX270-3 GPC FC2004\nZX270LC CNH YN11P00029S002\nZX270LC Donaldson P821963\nZX270LC MANN FILTER CF1414\nZX270LC HTF AF4286130\nZX270LC ISUZU 32143 12400\nZX270LC WIX 46777\nZX270LC SOFIMA 4286130-S\nZX270LC ASAS HF5126\nZX270LC Fleetguard AF25412\nZX270LC HITACHI 4286130\nZX270LC HITACHI L4286130\nZX270LC SF-FILTER SL5882\nZX270LC BALDWIN RS3535\nZX270LC Sakura A-5538\nZX270LC Sunfield ST-619B\nZX270LC HITACHI 4286130LHE\nZX270LC GPC FC2004\nZX270LC-3 Donaldson P821963\nZX270LC-3 MANN FILTER CF1414\nZX270LC-3 HTF AF4286130\nZX270LC-3 ISUZU 32143 12400\nZX270LC-3 WIX 46777\nZX270LC-3 SOFIMA 4286130-S\nZX270LC-3 Fleetguard AF25412\nZX270LC-3 HITACHI 4286130\nZX270LC-3 HITACHI L4286130\nZX270LC-3 SF-FILTER SL5882\nZX270LC-3 BALDWIN RS3535\nZX270LC-3 CNH YN11P00029S002\nZX270LC-3 Sakura A-5538\nZX270LC-3 Sunfield ST-619B\nZX270LC-3 ASAS HF5126\nZX270LC-3 HITACHI 4286130LHE\nZX270LC-3 GPC FC2004\nZX280-5G (SA) Sunfield ST-659B\nZX280-5G (SA) CNH LC11P00018S002\nZX280-5G (SA) Donaldson P532504\nZX280-5G (SA) Fleetguard AF25130M\nZX280-5G (SA) HITACHI YA00007606\nZX280-5G (SA) CATERPILLAR 6I-2504\nZX280-5G (SA) GPC FC894\nZX280LC-5G Sunfield ST-659B\nZX280LC-5G CNH LC11P00018S002\nZX280LC-5G Donaldson P532504\nZX280LC-5G Fleetguard AF25130M\nZX280LC-5G HITACHI YA00007606\nZX280LC-5G CATERPILLAR 6I-2504\nZX280LC-5G GPC FC894\nZX30U Donaldson P822858\nZX30U HITACHI 4423981\nZX30U-2 Donaldson P822858\nZX30U-2 HITACHI 4423981\nZX330 WIX 42804E\nZX330 Fleetguard AF25523\nZX330 SF-FILTER SL5653\nZX330 SOFIMA 4459548-S\nZX330 HITACHI 4459548\nZX330 HITACHI 20801-03471\nZX330 GPC FC934\nZX330 Sakura A-5103\nZX330 Donaldson P537877\nZX330 Donaldson P777414\nZX330 CATERPILLAR 142-1404\nZX330 BALDWIN RS3745\nZX330 MANN FILTER CF15116\nZX330 HITACHI L4459548\nZX330 HTF AF4459548\nZX330 CNH 72130533\nZX330 ASAS HF5092\nZX330 CNH 72211066\nZX330 Sunfield ST-629B\nZX330 Donaldson P838813\nZX330-3 WIX 42804E\nZX330-3 Fleetguard AF25523\nZX330-3 SF-FILTER SL5653\nZX330-3 SOFIMA 4459548-S\nZX330-3 HITACHI 4459548\nZX330-3 HITACHI 20801-03471\nZX330-3 GPC FC934\nZX330-3 Sakura A-5103\nZX330-3 Donaldson P537877\nZX330-3 Donaldson P777414\nZX330-3 CATERPILLAR 142-1404\nZX330-3 BALDWIN RS3745\nZX330-3 MANN FILTER CF15116\nZX330-3 HITACHI L4459548\nZX330-3 HTF AF4459548\nZX330-3 CNH 72130533\nZX330-3 ASAS HF5092\nZX330-3 CNH 72211066\nZX330-3 Sunfield ST-629B\nZX330-3 Donaldson P838813\nZX330-3 (B) WIX 42804E\nZX330-3 (B) Fleetguard AF25523\nZX330-3 (B) SF-FILTER SL5653\nZX330-3 (B) SOFIMA 4459548-S\nZX330-3 (B) HITACHI 4459548\nZX330-3 (B) HITACHI 20801-03471\nZX330-3 (B) GPC FC934\nZX330-3 (B) Sakura A-5103\nZX330-3 (B) Donaldson P537877\nZX330-3 (B) Donaldson P777414\nZX330-3 (B) ASAS HF5092\nZX330-3 (B) CATERPILLAR 142-1404\nZX330-3 (B) BALDWIN RS3745\nZX330-3 (B) MANN FILTER CF15116\nZX330-3 (B) HITACHI L4459548\nZX330-3 (B) HTF AF4459548\nZX330-3 (B) CNH 72130533\nZX330-3 (B) CNH 72211066\nZX330-3 (B) Sunfield ST-629B\nZX330-3 (B) Donaldson P838813\nZX330-5G Fleetguard AF25523\nZX330-5G SF-FILTER SL5653\nZX330-5G SOFIMA 4459548-S\nZX330-5G HITACHI 4459548\nZX330-5G HITACHI 20801-03471\nZX330-5G GPC FC934\nZX330-5G Sakura A-5103\nZX330-5G Donaldson P537877\nZX330-5G Donaldson P777414\nZX330-5G ASAS HF5092\nZX330-5G CATERPILLAR 142-1404\nZX330-5G WIX 42804E\nZX330-5G BALDWIN RS3745\nZX330-5G MANN FILTER CF15116\nZX330-5G HITACHI L4459548\nZX330-5G HTF AF4459548\nZX330-5G CNH 72130533\nZX330-5G CNH 72211066\nZX330-5G Sunfield ST-629B\nZX330-5G Donaldson P838813\nZX330LC WIX 42804E\nZX330LC Fleetguard AF25523\nZX330LC SF-FILTER SL5653\nZX330LC SOFIMA 4459548-S\nZX330LC HITACHI 4459548\nZX330LC HITACHI 20801-03471\nZX330LC GPC FC934\nZX330LC Sakura A-5103\nZX330LC Donaldson P537877\nZX330LC Donaldson P777414\nZX330LC CATERPILLAR 142-1404\nZX330LC BALDWIN RS3745\nZX330LC MANN FILTER CF15116\nZX330LC HITACHI L4459548\nZX330LC HTF AF4459548\nZX330LC CNH 72130533\nZX330LC ASAS HF5092\nZX330LC CNH 72211066\nZX330LC Sunfield ST-629B\nZX330LC Donaldson P838813\nZX330LC-3 WIX 42804E\nZX330LC-3 Fleetguard AF25523\nZX330LC-3 SF-FILTER SL5653\nZX330LC-3 SOFIMA 4459548-S\nZX330LC-3 HITACHI 4459548\nZX330LC-3 HITACHI 20801-03471\nZX330LC-3 GPC FC934\nZX330LC-3 Sakura A-5103\nZX330LC-3 Donaldson P537877\nZX330LC-3 Donaldson P777414\nZX330LC-3 ASAS HF5092\nZX330LC-3 CATERPILLAR 142-1404\nZX330LC-3 BALDWIN RS3745\nZX330LC-3 MANN FILTER CF15116\nZX330LC-3 HITACHI L4459548\nZX330LC-3 HTF AF4459548\nZX330LC-3 CNH 72130533\nZX330LC-3 CNH 72211066\nZX330LC-3 Sunfield ST-629B\nZX330LC-3 Donaldson P838813\nZX330LC-3 (B) WIX 42804E\nZX330LC-3 (B) Fleetguard AF25523\nZX330LC-3 (B) SF-FILTER SL5653\nZX330LC-3 (B) SOFIMA 4459548-S\nZX330LC-3 (B) HITACHI 4459548\nZX330LC-3 (B) HITACHI 20801-03471\nZX330LC-3 (B) GPC FC934\nZX330LC-3 (B) Sakura A-5103\nZX330LC-3 (B) Donaldson P537877\nZX330LC-3 (B) Donaldson P777414\nZX330LC-3 (B) ASAS HF5092\nZX330LC-3 (B) CATERPILLAR 142-1404\nZX330LC-3 (B) BALDWIN RS3745\nZX330LC-3 (B) MANN FILTER CF15116\nZX330LC-3 (B) HITACHI L4459548\nZX330LC-3 (B) HTF AF4459548\nZX330LC-3 (B) CNH 72130533\nZX330LC-3 (B) CNH 72211066\nZX330LC-3 (B) Sunfield ST-629B\nZX330LC-3 (B) Donaldson P838813\nZX330LC-3 (LA) WIX 42804E\nZX330LC-3 (LA) Fleetguard AF25523\nZX330LC-3 (LA) SF-FILTER SL5653\nZX330LC-3 (LA) SOFIMA 4459548-S\nZX330LC-3 (LA) HITACHI 4459548\nZX330LC-3 (LA) HITACHI 20801-03471\nZX330LC-3 (LA) GPC FC934\nZX330LC-3 (LA) Sakura A-5103\nZX330LC-3 (LA) Donaldson P537877\nZX330LC-3 (LA) Donaldson P777414\nZX330LC-3 (LA) CATERPILLAR 142-1404\nZX330LC-3 (LA) Donaldson P838813\nZX330LC-3 (LA) BALDWIN RS3745\nZX330LC-3 (LA) MANN FILTER CF15116\nZX330LC-3 (LA) HITACHI L4459548\nZX330LC-3 (LA) HTF AF4459548\nZX330LC-3 (LA) CNH 72130533\nZX330LC-3 (LA) ASAS HF5092\nZX330LC-3 (LA) CNH 72211066\nZX330LC-3 (LA) Sunfield ST-629B\nZX330LC-3 (SA) WIX 42804E\nZX330LC-3 (SA) Fleetguard AF25523\nZX330LC-3 (SA) SF-FILTER SL5653\nZX330LC-3 (SA) SOFIMA 4459548-S\nZX330LC-3 (SA) HITACHI 4459548\nZX330LC-3 (SA) HITACHI 20801-03471\nZX330LC-3 (SA) GPC FC934\nZX330LC-3 (SA) Sakura A-5103\nZX330LC-3 (SA) Donaldson P537877\nZX330LC-3 (SA) Donaldson P777414\nZX330LC-3 (SA) CATERPILLAR 142-1404\nZX330LC-3 (SA) Donaldson P838813\nZX330LC-3 (SA) BALDWIN RS3745\nZX330LC-3 (SA) MANN FILTER CF15116\nZX330LC-3 (SA) HITACHI L4459548\nZX330LC-3 (SA) HTF AF4459548\nZX330LC-3 (SA) CNH 72130533\nZX330LC-3 (SA) ASAS HF5092\nZX330LC-3 (SA) CNH 72211066\nZX330LC-3 (SA) Sunfield ST-629B\nZX330LC-3-AP WIX 42804E\nZX330LC-3-AP Fleetguard AF25523\nZX330LC-3-AP SF-FILTER SL5653\nZX330LC-3-AP SOFIMA 4459548-S\nZX330LC-3-AP HITACHI 4459548\nZX330LC-3-AP HITACHI 20801-03471\nZX330LC-3-AP GPC FC934\nZX330LC-3-AP Sakura A-5103\nZX330LC-3-AP Donaldson P537877\nZX330LC-3-AP Donaldson P777414\nZX330LC-3-AP ASAS HF5092\nZX330LC-3-AP CATERPILLAR 142-1404\nZX330LC-3-AP BALDWIN RS3745\nZX330LC-3-AP MANN FILTER CF15116\nZX330LC-3-AP HITACHI L4459548\nZX330LC-3-AP HTF AF4459548\nZX330LC-3-AP CNH 72130533\nZX330LC-3-AP CNH 72211066\nZX330LC-3-AP Sunfield ST-629B\nZX330LC-3-AP Donaldson P838813\nZX330LC-5G WIX 42804E\nZX330LC-5G Fleetguard AF25523\nZX330LC-5G SF-FILTER SL5653\nZX330LC-5G SOFIMA 4459548-S\nZX330LC-5G HITACHI 4459548\nZX330LC-5G HITACHI 20801-03471\nZX330LC-5G GPC FC934\nZX330LC-5G Sakura A-5103\nZX330LC-5G Donaldson P537877\nZX330LC-5G Donaldson P777414\nZX330LC-5G ASAS HF5092\nZX330LC-5G CATERPILLAR 142-1404\nZX330LC-5G BALDWIN RS3745\nZX330LC-5G MANN FILTER CF15116\nZX330LC-5G HITACHI L4459548\nZX330LC-5G HTF AF4459548\nZX330LC-5G CNH 72130533\nZX330LC-5G CNH 72211066\nZX330LC-5G Sunfield ST-629B\nZX330LC-5G Donaldson P838813\nZX330LC-5G (SA) WIX 42804E\nZX330LC-5G (SA) Fleetguard AF25523\nZX330LC-5G (SA) SF-FILTER SL5653\nZX330LC-5G (SA) SOFIMA 4459548-S\nZX330LC-5G (SA) HITACHI 4459548\nZX330LC-5G (SA) HITACHI 20801-03471\nZX330LC-5G (SA) GPC FC934\nZX330LC-5G (SA) Sakura A-5103\nZX330LC-5G (SA) Donaldson P537877\nZX330LC-5G (SA) Donaldson P777414\nZX330LC-5G (SA) CATERPILLAR 142-1404\nZX330LC-5G (SA) Donaldson P838813\nZX330LC-5G (SA) BALDWIN RS3745\nZX330LC-5G (SA) MANN FILTER CF15116\nZX330LC-5G (SA) HITACHI L4459548\nZX330LC-5G (SA) HTF AF4459548\nZX330LC-5G (SA) CNH 72130533\nZX330LC-5G (SA) ASAS HF5092\nZX330LC-5G (SA) CNH 72211066\nZX330LC-5G (SA) Sunfield ST-629B\nZX330LCK WIX 42804E\nZX330LCK Fleetguard AF25523\nZX330LCK SF-FILTER SL5653\nZX330LCK SOFIMA 4459548-S\nZX330LCK HITACHI 4459548\nZX330LCK HITACHI 20801-03471\nZX330LCK GPC FC934\nZX330LCK Sakura A-5103\nZX330LCK Donaldson P537877\nZX330LCK Donaldson P777414\nZX330LCK CATERPILLAR 142-1404\nZX330LCK BALDWIN RS3745\nZX330LCK MANN FILTER CF15116\nZX330LCK HITACHI L4459548\nZX330LCK HTF AF4459548\nZX330LCK CNH 72130533\nZX330LCK ASAS HF5092\nZX330LCK CNH 72211066\nZX330LCK Sunfield ST-629B\nZX330LCK Donaldson P838813\nZX330LCLA WIX 42804E\nZX330LCLA Fleetguard AF25523\nZX330LCLA SF-FILTER SL5653\nZX330LCLA SOFIMA 4459548-S\nZX330LCLA HITACHI 4459548\nZX330LCLA HITACHI 20801-03471\nZX330LCLA GPC FC934\nZX330LCLA Sakura A-5103\nZX330LCLA Donaldson P537877\nZX330LCLA Donaldson P777414\nZX330LCLA CATERPILLAR 142-1404\nZX330LCLA Donaldson P838813\nZX330LCLA BALDWIN RS3745\nZX330LCLA MANN FILTER CF15116\nZX330LCLA HITACHI L4459548\nZX330LCLA HTF AF4459548\nZX330LCLA CNH 72130533\nZX330LCLA ASAS HF5092\nZX330LCLA CNH 72211066\nZX330LCLA Sunfield ST-629B\nZX330LCSA WIX 42804E\nZX330LCSA Fleetguard AF25523\nZX330LCSA SF-FILTER SL5653\nZX330LCSA SOFIMA 4459548-S\nZX330LCSA HITACHI 4459548\nZX330LCSA HITACHI 20801-03471\nZX330LCSA GPC FC934\nZX330LCSA Sakura A-5103\nZX330LCSA Donaldson P537877\nZX330LCSA Donaldson P777414\nZX330LCSA CATERPILLAR 142-1404\nZX330LCSA BALDWIN RS3745\nZX330LCSA MANN FILTER CF15116\nZX330LCSA HITACHI L4459548\nZX330LCSA HTF AF4459548\nZX330LCSA CNH 72130533\nZX330LCSA ASAS HF5092\nZX330LCSA CNH 72211066\nZX330LCSA Sunfield ST-629B\nZX330LCSA Donaldson P838813\nZX350H WIX 42804E\nZX350H Fleetguard AF25523\nZX350H SF-FILTER SL5653\nZX350H SOFIMA 4459548-S\nZX350H HITACHI 4459548\nZX350H HITACHI 20801-03471\nZX350H GPC FC934\nZX350H Sakura A-5103\nZX350H Donaldson P537877\nZX350H Donaldson P777414\nZX350H CATERPILLAR 142-1404\nZX350H Donaldson P838813\nZX350H BALDWIN RS3745\nZX350H MANN FILTER CF15116\nZX350H HITACHI L4459548\nZX350H HTF AF4459548\nZX350H CNH 72130533\nZX350H ASAS HF5092\nZX350H CNH 72211066\nZX350H Sunfield ST-629B\nZX350H-3 WIX 42804E\nZX350H-3 Fleetguard AF25523\nZX350H-3 SF-FILTER SL5653\nZX350H-3 SOFIMA 4459548-S\nZX350H-3 HITACHI 4459548\nZX350H-3 HITACHI 20801-03471\nZX350H-3 GPC FC934\nZX350H-3 Sakura A-5103\nZX350H-3 Donaldson P537877\nZX350H-3 Donaldson P777414\nZX350H-3 CATERPILLAR 142-1404\nZX350H-3 Donaldson P838813\nZX350H-3 BALDWIN RS3745\nZX350H-3 MANN FILTER CF15116\nZX350H-3 HITACHI L4459548\nZX350H-3 HTF AF4459548\nZX350H-3 CNH 72130533\nZX350H-3 ASAS HF5092\nZX350H-3 CNH 72211066\nZX350H-3 Sunfield ST-629B\nZX350K-3 WIX 42804E\nZX350K-3 Fleetguard AF25523\nZX350K-3 SF-FILTER SL5653\nZX350K-3 SOFIMA 4459548-S\nZX350K-3 HITACHI 4459548\nZX350K-3 HITACHI 20801-03471\nZX350K-3 GPC FC934\nZX350K-3 Sakura A-5103\nZX350K-3 Donaldson P537877\nZX350K-3 Donaldson P777414\nZX350K-3 ASAS HF5092\nZX350K-3 CATERPILLAR 142-1404\nZX350K-3 BALDWIN RS3745\nZX350K-3 MANN FILTER CF15116\nZX350K-3 HITACHI L4459548\nZX350K-3 HTF AF4459548\nZX350K-3 CNH 72130533\nZX350K-3 CNH 72211066\nZX350K-3 Sunfield ST-629B\nZX350K-3 Donaldson P838813\nZX350L-3 WIX 42804E\nZX350L-3 Fleetguard AF25523\nZX350L-3 SF-FILTER SL5653\nZX350L-3 SOFIMA 4459548-S\nZX350L-3 HITACHI 4459548\nZX350L-3 HITACHI 20801-03471\nZX350L-3 GPC FC934\nZX350L-3 Sakura A-5103\nZX350L-3 Donaldson P537877\nZX350L-3 Donaldson P777414\nZX350L-3 ASAS HF5092\nZX350L-3 CATERPILLAR 142-1404\nZX350L-3 BALDWIN RS3745\nZX350L-3 MANN FILTER CF15116\nZX350L-3 HITACHI L4459548\nZX350L-3 HTF AF4459548\nZX350L-3 CNH 72130533\nZX350L-3 CNH 72211066\nZX350L-3 Sunfield ST-629B\nZX350L-3 Donaldson P838813\nZX350LCH WIX 42804E\nZX350LCH Fleetguard AF25523\nZX350LCH SF-FILTER SL5653\nZX350LCH SOFIMA 4459548-S\nZX350LCH HITACHI 4459548\nZX350LCH HITACHI 20801-03471\nZX350LCH GPC FC934\nZX350LCH Sakura A-5103\nZX350LCH Donaldson P537877\nZX350LCH Donaldson P777414\nZX350LCH ASAS HF5092\nZX350LCH CATERPILLAR 142-1404\nZX350LCH BALDWIN RS3745\nZX350LCH MANN FILTER CF15116\nZX350LCH HITACHI L4459548\nZX350LCH HTF AF4459548\nZX350LCH CNH 72130533\nZX350LCH CNH 72211066\nZX350LCH Sunfield ST-629B\nZX350LCH Donaldson P838813\nZX350LCH-3 Fleetguard AF25523\nZX350LCH-3 SF-FILTER SL5653\nZX350LCH-3 SOFIMA 4459548-S\nZX350LCH-3 HITACHI 4459548\nZX350LCH-3 HITACHI 20801-03471\nZX350LCH-3 GPC FC934\nZX350LCH-3 Sakura A-5103\nZX350LCH-3 Donaldson P537877\nZX350LCH-3 Donaldson P777414\nZX350LCH-3 ASAS HF5092\nZX350LCH-3 CATERPILLAR 142-1404\nZX350LCH-3 WIX 42804E\nZX350LCH-3 BALDWIN RS3745\nZX350LCH-3 MANN FILTER CF15116\nZX350LCH-3 HITACHI L4459548\nZX350LCH-3 HTF AF4459548\nZX350LCH-3 CNH 72130533\nZX350LCH-3 CNH 72211066\nZX350LCH-3 Sunfield ST-629B\nZX350LCH-3 Donaldson P838813\nZX350LCH(CRASH) Fleetguard AF25523\nZX350LCH(CRASH) SF-FILTER SL5653\nZX350LCH(CRASH) SOFIMA 4459548-S\nZX350LCH(CRASH) HITACHI 4459548\nZX350LCH(CRASH) HITACHI 20801-03471\nZX350LCH(CRASH) GPC FC934\nZX350LCH(CRASH) Sakura A-5103\nZX350LCH(CRASH) Donaldson P537877\nZX350LCH(CRASH) Donaldson P777414\nZX350LCH(CRASH) ASAS HF5092\nZX350LCH(CRASH) CATERPILLAR 142-1404\nZX350LCH(CRASH) WIX 42804E\nZX350LCH(CRASH) BALDWIN RS3745\nZX350LCH(CRASH) MANN FILTER CF15116\nZX350LCH(CRASH) HITACHI L4459548\nZX350LCH(CRASH) HTF AF4459548\nZX350LCH(CRASH) CNH 72130533\nZX350LCH(CRASH) CNH 72211066\nZX350LCH(CRASH) Sunfield ST-629B\nZX350LCH(CRASH) Donaldson P838813\nZX350LCK WIX 42804E\nZX350LCK Fleetguard AF25523\nZX350LCK SF-FILTER SL5653\nZX350LCK SOFIMA 4459548-S\nZX350LCK HITACHI 4459548\nZX350LCK HITACHI 20801-03471\nZX350LCK GPC FC934\nZX350LCK Sakura A-5103\nZX350LCK Donaldson P537877\nZX350LCK Donaldson P777414\nZX350LCK CATERPILLAR 142-1404\nZX350LCK BALDWIN RS3745\nZX350LCK MANN FILTER CF15116\nZX350LCK HITACHI L4459548\nZX350LCK HTF AF4459548\nZX350LCK CNH 72130533\nZX350LCK ASAS HF5092\nZX350LCK CNH 72211066\nZX350LCK Sunfield ST-629B\nZX350LCK Donaldson P838813\nZX350LCK-3 WIX 42804E\nZX350LCK-3 Fleetguard AF25523\nZX350LCK-3 SF-FILTER SL5653\nZX350LCK-3 SOFIMA 4459548-S\nZX350LCK-3 HITACHI 4459548\nZX350LCK-3 HITACHI 20801-03471\nZX350LCK-3 GPC FC934\nZX350LCK-3 Sakura A-5103\nZX350LCK-3 Donaldson P537877\nZX350LCK-3 Donaldson P777414\nZX350LCK-3 ASAS HF5092\nZX350LCK-3 CATERPILLAR 142-1404\nZX350LCK-3 BALDWIN RS3745\nZX350LCK-3 MANN FILTER CF15116\nZX350LCK-3 HITACHI L4459548\nZX350LCK-3 HTF AF4459548\nZX350LCK-3 CNH 72130533\nZX350LCK-3 CNH 72211066\nZX350LCK-3 Sunfield ST-629B\nZX350LCK-3 Donaldson P838813\nZX350LCK-3-AP WIX 42804E\nZX350LCK-3-AP Fleetguard AF25523\nZX350LCK-3-AP SF-FILTER SL5653\nZX350LCK-3-AP SOFIMA 4459548-S\nZX350LCK-3-AP HITACHI 4459548\nZX350LCK-3-AP HITACHI 20801-03471\nZX350LCK-3-AP GPC FC934\nZX350LCK-3-AP Sakura A-5103\nZX350LCK-3-AP Donaldson P537877\nZX350LCK-3-AP Donaldson P777414\nZX350LCK-3-AP ASAS HF5092\nZX350LCK-3-AP CATERPILLAR 142-1404\nZX350LCK-3-AP BALDWIN RS3745\nZX350LCK-3-AP MANN FILTER CF15116\nZX350LCK-3-AP HITACHI L4459548\nZX350LCK-3-AP HTF AF4459548\nZX350LCK-3-AP CNH 72130533\nZX350LCK-3-AP CNH 72211066\nZX350LCK-3-AP Sunfield ST-629B\nZX350LCK-3-AP Donaldson P838813\nZX350LCK-3(C-B) WIX 42804E\nZX350LCK-3(C-B) Fleetguard AF25523\nZX350LCK-3(C-B) SF-FILTER SL5653\nZX350LCK-3(C-B) SOFIMA 4459548-S\nZX350LCK-3(C-B) HITACHI 4459548\nZX350LCK-3(C-B) HITACHI 20801-03471\nZX350LCK-3(C-B) GPC FC934\nZX350LCK-3(C-B) Sakura A-5103\nZX350LCK-3(C-B) Donaldson P537877\nZX350LCK-3(C-B) Donaldson P777414\nZX350LCK-3(C-B) ASAS HF5092\nZX350LCK-3(C-B) CATERPILLAR 142-1404\nZX350LCK-3(C-B) BALDWIN RS3745\nZX350LCK-3(C-B) MANN FILTER CF15116\nZX350LCK-3(C-B) HITACHI L4459548\nZX350LCK-3(C-B) HTF AF4459548\nZX350LCK-3(C-B) CNH 72130533\nZX350LCK-3(C-B) CNH 72211066\nZX350LCK-3(C-B) Sunfield ST-629B\nZX350LCK-3(C-B) Donaldson P838813\nZX35U-2 Donaldson P822858\nZX35U-2 HITACHI 4423981\nZX370MTH WIX 42804E\nZX370MTH Fleetguard AF25523\nZX370MTH SF-FILTER SL5653\nZX370MTH SOFIMA 4459548-S\nZX370MTH HITACHI 4459548\nZX370MTH HITACHI 20801-03471\nZX370MTH GPC FC934\nZX370MTH Sakura A-5103\nZX370MTH Donaldson P537877\nZX370MTH Donaldson P777414\nZX370MTH CATERPILLAR 142-1404\nZX370MTH Donaldson P838813\nZX370MTH BALDWIN RS3745\nZX370MTH MANN FILTER CF15116\nZX370MTH HITACHI L4459548\nZX370MTH HTF AF4459548\nZX370MTH CNH 72130533\nZX370MTH ASAS HF5092\nZX370MTH CNH 72211066\nZX370MTH Sunfield ST-629B\nZX370MTH (SA) WIX 42804E\nZX370MTH (SA) Fleetguard AF25523\nZX370MTH (SA) SF-FILTER SL5653\nZX370MTH (SA) SOFIMA 4459548-S\nZX370MTH (SA) HITACHI 4459548\nZX370MTH (SA) HITACHI 20801-03471\nZX370MTH (SA) GPC FC934\nZX370MTH (SA) Sakura A-5103\nZX370MTH (SA) Donaldson P537877\nZX370MTH (SA) Donaldson P777414\nZX370MTH (SA) CATERPILLAR 142-1404\nZX370MTH (SA) Donaldson P838813\nZX370MTH (SA) BALDWIN RS3745\nZX370MTH (SA) MANN FILTER CF15116\nZX370MTH (SA) HITACHI L4459548\nZX370MTH (SA) HTF AF4459548\nZX370MTH (SA) CNH 72130533\nZX370MTH (SA) ASAS HF5092\nZX370MTH (SA) CNH 72211066\nZX370MTH (SA) Sunfield ST-629B\nZX400LCH-3 WIX 42804E\nZX400LCH-3 Fleetguard AF25523\nZX400LCH-3 SF-FILTER SL5653\nZX400LCH-3 SOFIMA 4459548-S\nZX400LCH-3 HITACHI 4459548\nZX400LCH-3 HITACHI 20801-03471\nZX400LCH-3 GPC FC934\nZX400LCH-3 Sakura A-5103\nZX400LCH-3 Donaldson P537877\nZX400LCH-3 Donaldson P777414\nZX400LCH-3 CATERPILLAR 142-1404\nZX400LCH-3 BALDWIN RS3745\nZX400LCH-3 MANN FILTER CF15116\nZX400LCH-3 HITACHI L4459548\nZX400LCH-3 HTF AF4459548\nZX400LCH-3 CNH 72130533\nZX400LCH-3 ASAS HF5092\nZX400LCH-3 CNH 72211066\nZX400LCH-3 Sunfield ST-629B\nZX400LCH-3 Donaldson P838813\nZX40U Donaldson P822858\nZX40U HITACHI 4423981\nZX40U-2 Donaldson P822858\nZX40U-2 HITACHI 4423981\nZX450 LiuGong 53C0254\nZX450 CNH 76049607\nZX450 BELL 220747\nZX450 GPC FC2204\nZX450 Donaldson P777869\nZX450 Airman 3214315900\nZX450 Hengst E540LS\nZX450 CNH 72219816\nZX450 KOMATSU 600-185-6120\nZX450 Fleetguard AF25468\nZX450 CATERPILLAR 142-1403\nZX450 ASAS HF5050\nZX450 HITACHI 4466268\nZX450 SF-FILTER SL5666\nZX450 Donaldson P836913\nZX450 BALDWIN RS4639\nZX450 BALDWIN RS3871\nZX450 WIX 46771\nZX450 CNH 84031482\nZX450 CNH 87704247\nZX450 Sunfield ST-1340B\nZX450 GPC FC844\nZX450 SAKAI 4419510010\nZX450-3 SF-FILTER SL81156\nZX450-3 Donaldson P820632\nZX450-3 WIX 46855\nZX450-3 Fleetguard AF1922M\nZX450-3 Sakura A-5630\nZX450-3 Donaldson P127309\nZX450-3 HITACHI L4240295\nZX450-3 BALDWIN PA2903\nZX450-3 SOFIMA 4240295-S\nZX450-3 GPC FC603\nZX450-3 SOFIMA 127309-S\nZX450-3 Sunfield ST-8802B\nZX450-3 HTF AF4240295\nZX450-3 ASAS HF375\nZX450-3 HITACHI 4240295\nZX450H CNH 76049607\nZX450H BELL 220747\nZX450H GPC FC2204\nZX450H Donaldson P777869\nZX450H Airman 3214315900\nZX450H Hengst E540LS\nZX450H CNH 72219816\nZX450H KOMATSU 600-185-6120\nZX450H Fleetguard AF25468\nZX450H CATERPILLAR 142-1403\nZX450H LiuGong 53C0254\nZX450H ASAS HF5050\nZX450H HITACHI 4466268\nZX450H Donaldson P836913\nZX450H BALDWIN RS4639\nZX450H BALDWIN RS3871\nZX450H WIX 46771\nZX450H CNH 84031482\nZX450H CNH 87704247\nZX450H Sunfield ST-1340B\nZX450H GPC FC844\nZX450H SAKAI 4419510010\nZX450H SF-FILTER SL5666\nZX450LC LiuGong 53C0254\nZX450LC CNH 76049607\nZX450LC BELL 220747\nZX450LC GPC FC2204\nZX450LC Donaldson P777869\nZX450LC Airman 3214315900\nZX450LC Hengst E540LS\nZX450LC CNH 72219816\nZX450LC KOMATSU 600-185-6120\nZX450LC Fleetguard AF25468\nZX450LC CATERPILLAR 142-1403\nZX450LC ASAS HF5050\nZX450LC HITACHI 4466268\nZX450LC SF-FILTER SL5666\nZX450LC Donaldson P836913\nZX450LC BALDWIN RS4639\nZX450LC BALDWIN RS3871\nZX450LC WIX 46771\nZX450LC CNH 84031482\nZX450LC CNH 87704247\nZX450LC Sunfield ST-1340B\nZX450LC GPC FC844\nZX450LC SAKAI 4419510010\nZX450LC-3 SF-FILTER SL81156\nZX450LC-3 Donaldson P820632\nZX450LC-3 WIX 46855\nZX450LC-3 Fleetguard AF1922M\nZX450LC-3 Sakura A-5630\nZX450LC-3 Donaldson P127309\nZX450LC-3 HITACHI L4240295\nZX450LC-3 BALDWIN PA2903\nZX450LC-3 SOFIMA 4240295-S\nZX450LC-3 GPC FC603\nZX450LC-3 SOFIMA 127309-S\nZX450LC-3 Sunfield ST-8802B\nZX450LC-3 HTF AF4240295\nZX450LC-3 ASAS HF375\nZX450LC-3 HITACHI 4240295\nZX450LC-3 (BE) SF-FILTER SL81156\nZX450LC-3 (BE) Donaldson P820632\nZX450LC-3 (BE) WIX 46855\nZX450LC-3 (BE) Fleetguard AF1922M\nZX450LC-3 (BE) Sakura A-5630\nZX450LC-3 (BE) Donaldson P127309\nZX450LC-3 (BE) HITACHI L4240295\nZX450LC-3 (BE) BALDWIN PA2903\nZX450LC-3 (BE) SOFIMA 4240295-S\nZX450LC-3 (BE) GPC FC603\nZX450LC-3 (BE) SOFIMA 127309-S\nZX450LC-3 (BE) Sunfield ST-8802B\nZX450LC-3 (BE) HTF AF4240295\nZX450LC-3 (BE) ASAS HF375\nZX450LC-3 (BE) HITACHI 4240295\nZX450LC-3 (LA) SF-FILTER SL81156\nZX450LC-3 (LA) Donaldson P820632\nZX450LC-3 (LA) WIX 46855\nZX450LC-3 (LA) Fleetguard AF1922M\nZX450LC-3 (LA) Sakura A-5630\nZX450LC-3 (LA) Donaldson P127309\nZX450LC-3 (LA) HITACHI L4240295\nZX450LC-3 (LA) BALDWIN PA2903\nZX450LC-3 (LA) SOFIMA 4240295-S\nZX450LC-3 (LA) GPC FC603\nZX450LC-3 (LA) SOFIMA 127309-S\nZX450LC-3 (LA) Sunfield ST-8802B\nZX450LC-3 (LA) HTF AF4240295\nZX450LC-3 (LA) ASAS HF375\nZX450LC-3 (LA) HITACHI 4240295\nZX450LC-3 (SA) SF-FILTER SL81156\nZX450LC-3 (SA) Donaldson P820632\nZX450LC-3 (SA) WIX 46855\nZX450LC-3 (SA) Fleetguard AF1922M\nZX450LC-3 (SA) Sakura A-5630\nZX450LC-3 (SA) Donaldson P127309\nZX450LC-3 (SA) HITACHI L4240295\nZX450LC-3 (SA) BALDWIN PA2903\nZX450LC-3 (SA) SOFIMA 4240295-S\nZX450LC-3 (SA) GPC FC603\nZX450LC-3 (SA) SOFIMA 127309-S\nZX450LC-3 (SA) Sunfield ST-8802B\nZX450LC-3 (SA) HTF AF4240295\nZX450LC-3 (SA) ASAS HF375\nZX450LC-3 (SA) HITACHI 4240295\nZX450LCH LiuGong 53C0254\nZX450LCH CNH 76049607\nZX450LCH BELL 220747\nZX450LCH GPC FC2204\nZX450LCH Donaldson P777869\nZX450LCH Airman 3214315900\nZX450LCH Hengst E540LS\nZX450LCH CNH 72219816\nZX450LCH KOMATSU 600-185-6120\nZX450LCH Fleetguard AF25468\nZX450LCH CATERPILLAR 142-1403\nZX450LCH ASAS HF5050\nZX450LCH HITACHI 4466268\nZX450LCH SF-FILTER SL5666\nZX450LCH Donaldson P836913\nZX450LCH BALDWIN RS4639\nZX450LCH BALDWIN RS3871\nZX450LCH WIX 46771\nZX450LCH CNH 84031482\nZX450LCH CNH 87704247\nZX450LCH Sunfield ST-1340B\nZX450LCH GPC FC844\nZX450LCH SAKAI 4419510010\nZX450LCH-3(C-B) SF-FILTER SL81156\nZX450LCH-3(C-B) Donaldson P820632\nZX450LCH-3(C-B) WIX 46855\nZX450LCH-3(C-B) Fleetguard AF1922M\nZX450LCH-3(C-B) Sakura A-5630\nZX450LCH-3(C-B) Donaldson P127309\nZX450LCH-3(C-B) HITACHI L4240295\nZX450LCH-3(C-B) BALDWIN PA2903\nZX450LCH-3(C-B) SOFIMA 4240295-S\nZX450LCH-3(C-B) GPC FC603\nZX450LCH-3(C-B) SOFIMA 127309-S\nZX450LCH-3(C-B) Sunfield ST-8802B\nZX450LCH-3(C-B) HTF AF4240295\nZX450LCH-3(C-B) ASAS HF375\nZX450LCH-3(C-B) HITACHI 4240295\nZX450LCSA CNH 76049607\nZX450LCSA BELL 220747\nZX450LCSA GPC FC2204\nZX450LCSA Donaldson P777869\nZX450LCSA Airman 3214315900\nZX450LCSA Hengst E540LS\nZX450LCSA CNH 72219816\nZX450LCSA KOMATSU 600-185-6120\nZX450LCSA Fleetguard AF25468\nZX450LCSA CATERPILLAR 142-1403\nZX450LCSA LiuGong 53C0254\nZX450LCSA ASAS HF5050\nZX450LCSA HITACHI 4466268\nZX450LCSA Donaldson P836913\nZX450LCSA BALDWIN RS4639\nZX450LCSA BALDWIN RS3871\nZX450LCSA WIX 46771\nZX450LCSA CNH 84031482\nZX450LCSA CNH 87704247\nZX450LCSA Sunfield ST-1340B\nZX450LCSA GPC FC844\nZX450LCSA SAKAI 4419510010\nZX450LCSA SF-FILTER SL5666\nZX450LD LiuGong 53C0254\nZX450LD CNH 76049607\nZX450LD BELL 220747\nZX450LD GPC FC2204\nZX450LD Donaldson P777869\nZX450LD Airman 3214315900\nZX450LD Hengst E540LS\nZX450LD CNH 72219816\nZX450LD KOMATSU 600-185-6120\nZX450LD Fleetguard AF25468\nZX450LD CATERPILLAR 142-1403\nZX450LD ASAS HF5050\nZX450LD HITACHI 4466268\nZX450LD SF-FILTER SL5666\nZX450LD Donaldson P836913\nZX450LD BALDWIN RS4639\nZX450LD BALDWIN RS3871\nZX450LD WIX 46771\nZX450LD CNH 84031482\nZX450LD CNH 87704247\nZX450LD Sunfield ST-1340B\nZX450LD GPC FC844\nZX450LD SAKAI 4419510010\nZX450LD-3 SF-FILTER SL81156\nZX450LD-3 Donaldson P820632\nZX450LD-3 WIX 46855\nZX450LD-3 Fleetguard AF1922M\nZX450LD-3 Sakura A-5630\nZX450LD-3 Donaldson P127309\nZX450LD-3 HITACHI L4240295\nZX450LD-3 BALDWIN PA2903\nZX450LD-3 SOFIMA 4240295-S\nZX450LD-3 GPC FC603\nZX450LD-3 SOFIMA 127309-S\nZX450LD-3 Sunfield ST-8802B\nZX450LD-3 HTF AF4240295\nZX450LD-3 ASAS HF375\nZX450LD-3 HITACHI 4240295\nZX450LDH LiuGong 53C0254\nZX450LDH CNH 76049607\nZX450LDH BELL 220747\nZX450LDH GPC FC2204\nZX450LDH Donaldson P777869\nZX450LDH Airman 3214315900\nZX450LDH Hengst E540LS\nZX450LDH CNH 72219816\nZX450LDH KOMATSU 600-185-6120\nZX450LDH Fleetguard AF25468\nZX450LDH CATERPILLAR 142-1403\nZX450LDH ASAS HF5050\nZX450LDH HITACHI 4466268\nZX450LDH SF-FILTER SL5666\nZX450LDH Donaldson P836913\nZX450LDH BALDWIN RS4639\nZX450LDH BALDWIN RS3871\nZX450LDH WIX 46771\nZX450LDH CNH 84031482\nZX450LDH CNH 87704247\nZX450LDH Sunfield ST-1340B\nZX450LDH GPC FC844\nZX450LDH SAKAI 4419510010\nZX470-5G CNH 76049607\nZX470-5G BELL 220747\nZX470-5G GPC FC2204\nZX470-5G Donaldson P777869\nZX470-5G Airman 3214315900\nZX470-5G Hengst E540LS\nZX470-5G CNH 72219816\nZX470-5G HITACHI L4466268\nZX470-5G KOMATSU 600-185-6120\nZX470-5G Fleetguard AF25468\nZX470-5G CATERPILLAR 142-1403\nZX470-5G LiuGong 53C0254\nZX470-5G ASAS HF5050\nZX470-5G HITACHI 4466268\nZX470-5G Donaldson P836913\nZX470-5G BALDWIN RS4639\nZX470-5G BALDWIN RS3871\nZX470-5G WIX 46771\nZX470-5G CNH 84031482\nZX470-5G CNH 87704247\nZX470-5G Sunfield ST-1340B\nZX470-5G GPC FC844\nZX470-5G SAKAI 4419510010\nZX470-5G SF-FILTER SL5666\nZX470H-3 SF-FILTER SL81156\nZX470H-3 Donaldson P820632\nZX470H-3 WIX 46855\nZX470H-3 Fleetguard AF1922M\nZX470H-3 Sakura A-5630\nZX470H-3 Donaldson P127309\nZX470H-3 HITACHI L4240295\nZX470H-3 BALDWIN PA2903\nZX470H-3 SOFIMA 4240295-S\nZX470H-3 GPC FC603\nZX470H-3 SOFIMA 127309-S\nZX470H-3 Sunfield ST-8802B\nZX470H-3 HTF AF4240295\nZX470H-3 ASAS HF375\nZX470H-3 HITACHI 4240295\nZX470HLD-3 SF-FILTER SL81156\nZX470HLD-3 Donaldson P820632\nZX470HLD-3 WIX 46855\nZX470HLD-3 Fleetguard AF1922M\nZX470HLD-3 Sakura A-5630\nZX470HLD-3 Donaldson P127309\nZX470HLD-3 HITACHI L4240295\nZX470HLD-3 BALDWIN PA2903\nZX470HLD-3 SOFIMA 4240295-S\nZX470HLD-3 GPC FC603\nZX470HLD-3 SOFIMA 127309-S\nZX470HLD-3 Sunfield ST-8802B\nZX470HLD-3 HTF AF4240295\nZX470HLD-3 ASAS HF375\nZX470HLD-3 HITACHI 4240295\nZX470LC-5G (BE) CNH 76049607\nZX470LC-5G (BE) BELL 220747\nZX470LC-5G (BE) GPC FC2204\nZX470LC-5G (BE) Donaldson P777869\nZX470LC-5G (BE) Airman 3214315900\nZX470LC-5G (BE) Hengst E540LS\nZX470LC-5G (BE) CNH 72219816\nZX470LC-5G (BE) HITACHI L4466268\nZX470LC-5G (BE) KOMATSU 600-185-6120\nZX470LC-5G (BE) Fleetguard AF25468\nZX470LC-5G (BE) CATERPILLAR 142-1403\nZX470LC-5G (BE) LiuGong 53C0254\nZX470LC-5G (BE) ASAS HF5050\nZX470LC-5G (BE) HITACHI 4466268\nZX470LC-5G (BE) Donaldson P836913\nZX470LC-5G (BE) BALDWIN RS4639\nZX470LC-5G (BE) BALDWIN RS3871\nZX470LC-5G (BE) WIX 46771\nZX470LC-5G (BE) CNH 84031482\nZX470LC-5G (BE) CNH 87704247\nZX470LC-5G (BE) Sunfield ST-1340B\nZX470LC-5G (BE) GPC FC844\nZX470LC-5G (BE) SAKAI 4419510010\nZX470LC-5G (BE) SF-FILTER SL5666\nZX470LCH-3 SF-FILTER SL81156\nZX470LCH-3 Donaldson P820632\nZX470LCH-3 WIX 46855\nZX470LCH-3 Fleetguard AF1922M\nZX470LCH-3 Sakura A-5630\nZX470LCH-3 Donaldson P127309\nZX470LCH-3 HITACHI L4240295\nZX470LCH-3 BALDWIN PA2903\nZX470LCH-3 SOFIMA 4240295-S\nZX470LCH-3 GPC FC603\nZX470LCH-3 SOFIMA 127309-S\nZX470LCH-3 Sunfield ST-8802B\nZX470LCH-3 HTF AF4240295\nZX470LCH-3 ASAS HF375\nZX470LCH-3 HITACHI 4240295\nZX470LCH-3(C-B) SF-FILTER SL81156\nZX470LCH-3(C-B) Donaldson P820632\nZX470LCH-3(C-B) WIX 46855\nZX470LCH-3(C-B) Fleetguard AF1922M\nZX470LCH-3(C-B) Sakura A-5630\nZX470LCH-3(C-B) Donaldson P127309\nZX470LCH-3(C-B) HITACHI L4240295\nZX470LCH-3(C-B) BALDWIN PA2903\nZX470LCH-3(C-B) SOFIMA 4240295-S\nZX470LCH-3(C-B) GPC FC603\nZX470LCH-3(C-B) SOFIMA 127309-S\nZX470LCH-3(C-B) Sunfield ST-8802B\nZX470LCH-3(C-B) HTF AF4240295\nZX470LCH-3(C-B) ASAS HF375\nZX470LCH-3(C-B) HITACHI 4240295\nZX470LCR-5G (BE)(C) CNH 76049607\nZX470LCR-5G (BE)(C) BELL 220747\nZX470LCR-5G (BE)(C) GPC FC2204\nZX470LCR-5G (BE)(C) Donaldson P777869\nZX470LCR-5G (BE)(C) Airman 3214315900\nZX470LCR-5G (BE)(C) Hengst E540LS\nZX470LCR-5G (BE)(C) CNH 72219816\nZX470LCR-5G (BE)(C) HITACHI L4466268\nZX470LCR-5G (BE)(C) KOMATSU 600-185-6120\nZX470LCR-5G (BE)(C) Fleetguard AF25468\nZX470LCR-5G (BE)(C) CATERPILLAR 142-1403\nZX470LCR-5G (BE)(C) LiuGong 53C0254\nZX470LCR-5G (BE)(C) ASAS HF5050\nZX470LCR-5G (BE)(C) HITACHI 4466268\nZX470LCR-5G (BE)(C) Donaldson P836913\nZX470LCR-5G (BE)(C) BALDWIN RS4639\nZX470LCR-5G (BE)(C) BALDWIN RS3871\nZX470LCR-5G (BE)(C) WIX 46771\nZX470LCR-5G (BE)(C) CNH 84031482\nZX470LCR-5G (BE)(C) CNH 87704247\nZX470LCR-5G (BE)(C) Sunfield ST-1340B\nZX470LCR-5G (BE)(C) GPC FC844\nZX470LCR-5G (BE)(C) SAKAI 4419510010\nZX470LCR-5G (BE)(C) SF-FILTER SL5666\nZX480MTH LiuGong 53C0254\nZX480MTH CNH 76049607\nZX480MTH BELL 220747\nZX480MTH GPC FC2204\nZX480MTH Donaldson P777869\nZX480MTH Airman 3214315900\nZX480MTH Hengst E540LS\nZX480MTH CNH 72219816\nZX480MTH KOMATSU 600-185-6120\nZX480MTH Fleetguard AF25468\nZX480MTH CATERPILLAR 142-1403\nZX480MTH ASAS HF5050\nZX480MTH HITACHI 4466268\nZX480MTH Donaldson P836913\nZX480MTH BALDWIN RS4639\nZX480MTH BALDWIN RS3871\nZX480MTH WIX 46771\nZX480MTH CNH 84031482\nZX480MTH CNH 87704247\nZX480MTH Sunfield ST-1340B\nZX480MTH GPC FC844\nZX480MTH SAKAI 4419510010\nZX480MTH SF-FILTER SL5666\nZX500LC-3 SF-FILTER SL81156\nZX500LC-3 Donaldson P820632\nZX500LC-3 WIX 46855\nZX500LC-3 Fleetguard AF1922M\nZX500LC-3 Sakura A-5630\nZX500LC-3 Donaldson P127309\nZX500LC-3 HITACHI L4240295\nZX500LC-3 BALDWIN PA2903\nZX500LC-3 SOFIMA 4240295-S\nZX500LC-3 GPC FC603\nZX500LC-3 SOFIMA 127309-S\nZX500LC-3 Sunfield ST-8802B\nZX500LC-3 HTF AF4240295\nZX500LC-3 ASAS HF375\nZX500LC-3 HITACHI 4240295\nZX50U Donaldson P822858\nZX50U HITACHI 4423981\nZX50U-2 Donaldson P822858\nZX50U-2 HITACHI 4423981\nZX520LCH-3 SF-FILTER SL81156\nZX520LCH-3 Donaldson P820632\nZX520LCH-3 WIX 46855\nZX520LCH-3 Fleetguard AF1922M\nZX520LCH-3 Sakura A-5630\nZX520LCH-3 Donaldson P127309\nZX520LCH-3 HITACHI L4240295\nZX520LCH-3 BALDWIN PA2903\nZX520LCH-3 SOFIMA 4240295-S\nZX520LCH-3 GPC FC603\nZX520LCH-3 SOFIMA 127309-S\nZX520LCH-3 Sunfield ST-8802B\nZX520LCH-3 HTF AF4240295\nZX520LCH-3 ASAS HF375\nZX520LCH-3 HITACHI 4240295\nZX600 LiuGong 53C0254\nZX600 CNH 76049607\nZX600 BELL 220747\nZX600 GPC FC2204\nZX600 Donaldson P777869\nZX600 Airman 3214315900\nZX600 Hengst E540LS\nZX600 CNH 72219816\nZX600 KOMATSU 600-185-6120\nZX600 Fleetguard AF25468\nZX600 CATERPILLAR 142-1403\nZX600 ASAS HF5050\nZX600 HITACHI 4466268\nZX600 SF-FILTER SL5666\nZX600 Donaldson P836913\nZX600 BALDWIN RS4639\nZX600 BALDWIN RS3871\nZX600 WIX 46771\nZX600 CNH 84031482\nZX600 CNH 87704247\nZX600 Sunfield ST-1340B\nZX600 GPC FC844\nZX600 SAKAI 4419510010\nZX600BE LiuGong 53C0254\nZX600BE CNH 76049607\nZX600BE BELL 220747\nZX600BE GPC FC2204\nZX600BE Donaldson P777869\nZX600BE Airman 3214315900\nZX600BE Hengst E540LS\nZX600BE CNH 72219816\nZX600BE KOMATSU 600-185-6120\nZX600BE Fleetguard AF25468\nZX600BE CATERPILLAR 142-1403\nZX600BE ASAS HF5050\nZX600BE HITACHI 4466268\nZX600BE SF-FILTER SL5666\nZX600BE Donaldson P836913\nZX600BE BALDWIN RS4639\nZX600BE BALDWIN RS3871\nZX600BE WIX 46771\nZX600BE CNH 84031482\nZX600BE CNH 87704247\nZX600BE Sunfield ST-1340B\nZX600BE GPC FC844\nZX600BE SAKAI 4419510010\nZX600LC LiuGong 53C0254\nZX600LC CNH 76049607\nZX600LC BELL 220747\nZX600LC GPC FC2204\nZX600LC Donaldson P777869\nZX600LC Airman 3214315900\nZX600LC Hengst E540LS\nZX600LC CNH 72219816\nZX600LC KOMATSU 600-185-6120\nZX600LC Fleetguard AF25468\nZX600LC CATERPILLAR 142-1403\nZX600LC ASAS HF5050\nZX600LC HITACHI 4466268\nZX600LC SF-FILTER SL5666\nZX600LC Donaldson P836913\nZX600LC BALDWIN RS4639\nZX600LC BALDWIN RS3871\nZX600LC WIX 46771\nZX600LC CNH 84031482\nZX600LC CNH 87704247\nZX600LC Sunfield ST-1340B\nZX600LC GPC FC844\nZX600LC SAKAI 4419510010\nZX600LCBE LiuGong 53C0254\nZX600LCBE CNH 76049607\nZX600LCBE BELL 220747\nZX600LCBE GPC FC2204\nZX600LCBE Donaldson P777869\nZX600LCBE Airman 3214315900\nZX600LCBE Hengst E540LS\nZX600LCBE CNH 72219816\nZX600LCBE KOMATSU 600-185-6120\nZX600LCBE Fleetguard AF25468\nZX600LCBE CATERPILLAR 142-1403\nZX600LCBE ASAS HF5050\nZX600LCBE HITACHI 4466268\nZX600LCBE SF-FILTER SL5666\nZX600LCBE Donaldson P836913\nZX600LCBE BALDWIN RS4639\nZX600LCBE BALDWIN RS3871\nZX600LCBE WIX 46771\nZX600LCBE CNH 84031482\nZX600LCBE CNH 87704247\nZX600LCBE Sunfield ST-1340B\nZX600LCBE GPC FC844\nZX600LCBE SAKAI 4419510010\nZX650H LiuGong 53C0254\nZX650H CNH 76049607\nZX650H BELL 220747\nZX650H GPC FC2204\nZX650H Donaldson P777869\nZX650H Airman 3214315900\nZX650H Hengst E540LS\nZX650H CNH 72219816\nZX650H KOMATSU 600-185-6120\nZX650H Fleetguard AF25468\nZX650H CATERPILLAR 142-1403\nZX650H ASAS HF5050\nZX650H HITACHI 4466268\nZX650H SF-FILTER SL5666\nZX650H Donaldson P836913\nZX650H BALDWIN RS4639\nZX650H BALDWIN RS3871\nZX650H WIX 46771\nZX650H CNH 84031482\nZX650H CNH 87704247\nZX650H Sunfield ST-1340B\nZX650H GPC FC844\nZX650H SAKAI 4419510010\nZX650LC-3 SF-FILTER SL81156\nZX650LC-3 Donaldson P820632\nZX650LC-3 WIX 46855\nZX650LC-3 Fleetguard AF1922M\nZX650LC-3 Sakura A-5630\nZX650LC-3 Donaldson P127309\nZX650LC-3 HITACHI L4240295\nZX650LC-3 BALDWIN PA2903\nZX650LC-3 SOFIMA 4240295-S\nZX650LC-3 GPC FC603\nZX650LC-3 SOFIMA 127309-S\nZX650LC-3 Sunfield ST-8802B\nZX650LC-3 HTF AF4240295\nZX650LC-3 ASAS HF375\nZX650LC-3 HITACHI 4240295\nZX650LCBE-3 SF-FILTER SL81156\nZX650LCBE-3 Donaldson P820632\nZX650LCBE-3 WIX 46855\nZX650LCBE-3 Fleetguard AF1922M\nZX650LCBE-3 Sakura A-5630\nZX650LCBE-3 Donaldson P127309\nZX650LCBE-3 HITACHI L4240295\nZX650LCBE-3 BALDWIN PA2903\nZX650LCBE-3 SOFIMA 4240295-S\nZX650LCBE-3 GPC FC603\nZX650LCBE-3 SOFIMA 127309-S\nZX650LCBE-3 Sunfield ST-8802B\nZX650LCBE-3 HTF AF4240295\nZX650LCBE-3 ASAS HF375\nZX650LCBE-3 HITACHI 4240295\nZX650LCH CNH 76049607\nZX650LCH BELL 220747\nZX650LCH GPC FC2204\nZX650LCH Donaldson P777869\nZX650LCH Airman 3214315900\nZX650LCH Hengst E540LS\nZX650LCH CNH 72219816\nZX650LCH KOMATSU 600-185-6120\nZX650LCH Fleetguard AF25468\nZX650LCH CATERPILLAR 142-1403\nZX650LCH LiuGong 53C0254\nZX650LCH ASAS HF5050\nZX650LCH HITACHI 4466268\nZX650LCH Donaldson P836913\nZX650LCH BALDWIN RS4639\nZX650LCH BALDWIN RS3871\nZX650LCH WIX 46771\nZX650LCH CNH 84031482\nZX650LCH CNH 87704247\nZX650LCH Sunfield ST-1340B\nZX650LCH GPC FC844\nZX650LCH SAKAI 4419510010\nZX650LCH SF-FILTER SL5666\nZX650LCHBE LiuGong 53C0254\nZX650LCHBE CNH 76049607\nZX650LCHBE BELL 220747\nZX650LCHBE GPC FC2204\nZX650LCHBE Donaldson P777869\nZX650LCHBE Airman 3214315900\nZX650LCHBE Hengst E540LS\nZX650LCHBE CNH 72219816\nZX650LCHBE KOMATSU 600-185-6120\nZX650LCHBE Fleetguard AF25468\nZX650LCHBE CATERPILLAR 142-1403\nZX650LCHBE ASAS HF5050\nZX650LCHBE HITACHI 4466268\nZX650LCHBE SF-FILTER SL5666\nZX650LCHBE Donaldson P836913\nZX650LCHBE BALDWIN RS4639\nZX650LCHBE BALDWIN RS3871\nZX650LCHBE WIX 46771\nZX650LCHBE CNH 84031482\nZX650LCHBE CNH 87704247\nZX650LCHBE Sunfield ST-1340B\nZX650LCHBE GPC FC844\nZX650LCHBE SAKAI 4419510010\nZX670LCH-3 SF-FILTER SL81156\nZX670LCH-3 Donaldson P820632\nZX670LCH-3 WIX 46855\nZX670LCH-3 Fleetguard AF1922M\nZX670LCH-3 Sakura A-5630\nZX670LCH-3 Donaldson P127309\nZX670LCH-3 HITACHI L4240295\nZX670LCH-3 BALDWIN PA2903\nZX670LCH-3 SOFIMA 4240295-S\nZX670LCH-3 GPC FC603\nZX670LCH-3 SOFIMA 127309-S\nZX670LCH-3 Sunfield ST-8802B\nZX670LCH-3 HTF AF4240295\nZX670LCH-3 ASAS HF375\nZX670LCH-3 HITACHI 4240295\nZX70 ASAS HF5052\nZX70 Fleetguard AF25497\nZX70 WIX 46490\nZX70 CNH LE11P01016P1\nZX70 GPC FC856\nZX70 HITACHI 4326841\nZX70 Donaldson P822769\nZX70 SF-FILTER SL5675\nZX70 MANN FILTER CF97\nZX70 SAKAI 4417-09001-0\nZX70 BALDWIN RS3703\nZX70 Sunfield ST-700B\nZX70LC ASAS HF5052\nZX70LC Fleetguard AF25497\nZX70LC WIX 46490\nZX70LC CNH LE11P01016P1\nZX70LC GPC FC856\nZX70LC HITACHI 4326841\nZX70LC Donaldson P822769\nZX70LC SF-FILTER SL5675\nZX70LC MANN FILTER CF97\nZX70LC SAKAI 4417-09001-0\nZX70LC BALDWIN RS3703\nZX70LC Sunfield ST-700B\nZX800 SF-FILTER SL81156\nZX800 Donaldson P820632\nZX800 WIX 46855\nZX800 Fleetguard AF1922M\nZX800 Sakura A-5630\nZX800 Donaldson P127309\nZX800 HITACHI L4240295\nZX800 BALDWIN PA2903\nZX800 SOFIMA 4240295-S\nZX800 GPC FC603\nZX800 SOFIMA 127309-S\nZX800 Sunfield ST-8802B\nZX800 HTF AF4240295\nZX800 ASAS HF375\nZX800 HITACHI 4240295\nZX800BH SF-FILTER SL81156\nZX800BH Donaldson P820632\nZX800BH WIX 46855\nZX800BH Fleetguard AF1922M\nZX800BH Sakura A-5630\nZX800BH Donaldson P127309\nZX800BH HITACHI L4240295\nZX800BH BALDWIN PA2903\nZX800BH SOFIMA 4240295-S\nZX800BH GPC FC603\nZX800BH SOFIMA 127309-S\nZX800BH Sunfield ST-8802B\nZX800BH HTF AF4240295\nZX800BH ASAS HF375\nZX800BH HITACHI 4240295\nZX800BHBE SF-FILTER SL81156\nZX800BHBE Donaldson P820632\nZX800BHBE WIX 46855\nZX800BHBE Fleetguard AF1922M\nZX800BHBE Sakura A-5630\nZX800BHBE Donaldson P127309\nZX800BHBE HITACHI L4240295\nZX800BHBE BALDWIN PA2903\nZX800BHBE SOFIMA 4240295-S\nZX800BHBE GPC FC603\nZX800BHBE SOFIMA 127309-S\nZX800BHBE Sunfield ST-8802B\nZX800BHBE HTF AF4240295\nZX800BHBE ASAS HF375\nZX800BHBE HITACHI 4240295\nZX800LD SF-FILTER SL81156\nZX800LD Donaldson P820632\nZX800LD WIX 46855\nZX800LD Fleetguard AF1922M\nZX800LD Sakura A-5630\nZX800LD Donaldson P127309\nZX800LD HITACHI L4240295\nZX800LD BALDWIN PA2903\nZX800LD SOFIMA 4240295-S\nZX800LD GPC FC603\nZX800LD SOFIMA 127309-S\nZX800LD Sunfield ST-8802B\nZX800LD HTF AF4240295\nZX800LD ASAS HF375\nZX800LD HITACHI 4240295\nZX850H SF-FILTER SL81156\nZX850H Donaldson P820632\nZX850H WIX 46855\nZX850H Fleetguard AF1922M\nZX850H Sakura A-5630\nZX850H Donaldson P127309\nZX850H HITACHI L4240295\nZX850H BALDWIN PA2903\nZX850H SOFIMA 4240295-S\nZX850H GPC FC603\nZX850H SOFIMA 127309-S\nZX850H Sunfield ST-8802B\nZX850H HTF AF4240295\nZX850H ASAS HF375\nZX850H HITACHI 4240295\nZX850HBE SF-FILTER SL81156\nZX850HBE Donaldson P820632\nZX850HBE WIX 46855\nZX850HBE Fleetguard AF1922M\nZX850HBE Sakura A-5630\nZX850HBE Donaldson P127309\nZX850HBE HITACHI L4240295\nZX850HBE BALDWIN PA2903\nZX850HBE SOFIMA 4240295-S\nZX850HBE GPC FC603\nZX850HBE SOFIMA 127309-S\nZX850HBE Sunfield ST-8802B\nZX850HBE HTF AF4240295\nZX850HBE ASAS HF375\nZX850HBE HITACHI 4240295\nZX850LCBE-3 WIX 42804E\nZX850LCBE-3 Fleetguard AF25523\nZX850LCBE-3 SF-FILTER SL5653\nZX850LCBE-3 SOFIMA 4459548-S\nZX850LCBE-3 HITACHI 4459548\nZX850LCBE-3 HITACHI 20801-03471\nZX850LCBE-3 GPC FC934\nZX850LCBE-3 Sakura A-5103\nZX850LCBE-3 Donaldson P537877\nZX850LCBE-3 Donaldson P777414\nZX850LCBE-3 ASAS HF5092\nZX850LCBE-3 CATERPILLAR 142-1404\nZX850LCBE-3 BALDWIN RS3745\nZX850LCBE-3 MANN FILTER CF15116\nZX850LCBE-3 HITACHI L4459548\nZX850LCBE-3 HTF AF4459548\nZX850LCBE-3 CNH 72130533\nZX850LCBE-3 CNH 72211066\nZX850LCBE-3 Sunfield ST-629B\nZX850LCBE-3 Donaldson P838813\nZX850LD-3 WIX 42804E\nZX850LD-3 Fleetguard AF25523\nZX850LD-3 SF-FILTER SL5653\nZX850LD-3 SOFIMA 4459548-S\nZX850LD-3 HITACHI 4459548\nZX850LD-3 HITACHI 20801-03471\nZX850LD-3 GPC FC934\nZX850LD-3 Sakura A-5103\nZX850LD-3 Donaldson P537877\nZX850LD-3 Donaldson P777414\nZX850LD-3 CATERPILLAR 142-1404\nZX850LD-3 Donaldson P838813\nZX850LD-3 BALDWIN RS3745\nZX850LD-3 MANN FILTER CF15116\nZX850LD-3 HITACHI L4459548\nZX850LD-3 HTF AF4459548\nZX850LD-3 CNH 72130533\nZX850LD-3 ASAS HF5092\nZX850LD-3 CNH 72211066\nZX850LD-3 Sunfield ST-629B\nZX850LDH SF-FILTER SL81156\nZX850LDH Donaldson P820632\nZX850LDH WIX 46855\nZX850LDH Fleetguard AF1922M\nZX850LDH Sakura A-5630\nZX850LDH Donaldson P127309\nZX850LDH HITACHI L4240295\nZX850LDH BALDWIN PA2903\nZX850LDH SOFIMA 4240295-S\nZX850LDH GPC FC603\nZX850LDH SOFIMA 127309-S\nZX850LDH Sunfield ST-8802B\nZX850LDH HTF AF4240295\nZX850LDH ASAS HF375\nZX850LDH HITACHI 4240295\nZX870HLD-3 WIX 42804E\nZX870HLD-3 Fleetguard AF25523\nZX870HLD-3 SF-FILTER SL5653\nZX870HLD-3 SOFIMA 4459548-S\nZX870HLD-3 HITACHI 4459548\nZX870HLD-3 HITACHI 20801-03471\nZX870HLD-3 GPC FC934\nZX870HLD-3 Sakura A-5103\nZX870HLD-3 Donaldson P537877\nZX870HLD-3 Donaldson P777414\nZX870HLD-3 CATERPILLAR 142-1404\nZX870HLD-3 Donaldson P838813\nZX870HLD-3 BALDWIN RS3745\nZX870HLD-3 MANN FILTER CF15116\nZX870HLD-3 HITACHI L4459548\nZX870HLD-3 HTF AF4459548\nZX870HLD-3 CNH 72130533\nZX870HLD-3 ASAS HF5092\nZX870HLD-3 CNH 72211066\nZX870HLD-3 Sunfield ST-629B\nZX870LCHBE-3 WIX 42804E\nZX870LCHBE-3 Fleetguard AF25523\nZX870LCHBE-3 SF-FILTER SL5653\nZX870LCHBE-3 SOFIMA 4459548-S\nZX870LCHBE-3 HITACHI 4459548\nZX870LCHBE-3 HITACHI 20801-03471\nZX870LCHBE-3 GPC FC934\nZX870LCHBE-3 Sakura A-5103\nZX870LCHBE-3 Donaldson P537877\nZX870LCHBE-3 Donaldson P777414\nZX870LCHBE-3 ASAS HF5092\nZX870LCHBE-3 CATERPILLAR 142-1404\nZX870LCHBE-3 BALDWIN RS3745\nZX870LCHBE-3 MANN FILTER CF15116\nZX870LCHBE-3 HITACHI L4459548\nZX870LCHBE-3 HTF AF4459548\nZX870LCHBE-3 CNH 72130533\nZX870LCHBE-3 CNH 72211066\nZX870LCHBE-3 Sunfield ST-629B\nZX870LCHBE-3 Donaldson P838813


Laying the Groundwork | Nature\nby Mike Donnelly Visceral S ren! " # $er%or&ance' LL(\nT"is )ork is license* +n*er a (rea i,e (o&&ons A rib+ ion-S"areAlike ./0 License 2\nDIS(LAIMER1 T"e con en con aine* )i "in "is &an+al is 2ro,i*e* %or e*+ca ional 2+r2oses only/ Yo+ s"o+l* cons+l )i " yo+r 2"ysician be%ore e&barkin! on any 2"ysical %i ness or *ie 2ro!ra&/\n3/ 5/ ./ 7/ 4/ 9/ 6/ :/ </ 30/ 33/ In ro*+c ion///////////////////////////////////////////////////////////////////////////////////////////////////////////4 My s ory//////////////////////////////////////////////////////////////////////////////////////////////////////////////////6 $"iloso2"y/////////////////////////////////////////////////////////////////////////////////////////////////////////////30 8asic layo+ ///////////////////////////////////////////////////////////////////////////////////////////////////////////3. Le,el 3////////////////////////////////////////////////////////////////////////////////////////////////////////////////////34 Le,el 5////////////////////////////////////////////////////////////////////////////////////////////////////////////////////39 T"e Ini ial Assess&en ////////////////////////////////////////////////////////////////////////////////////////36 E;ercises////////////////////////////////////////////////////////////////////////////////////////////////////////////////3: (on*i ionin!//////////////////////////////////////////////////////////////////////////////////////////////////////////.< Reco,ery////////////////////////////////////////////////////////////////////////////////////////////////////////////////73 $+ in! i all o!e "er//////////////////////////////////////////////////////////////////////////////////////////7.\nasc+lar an* res2ira ory %i ness/ Tr+s &e' "is is "e )ay o !o/ Here>s )"a yo+ can e.ery &e "o*s o "el2 yo+ !e back in o yo+r )orko+ s' re +rnin! %as er an* s ron!er 5 .in! yo+ a )orko+ o% "e &on " or )eek/ I *on> belie.0 2o+n*s o% soli* &ass in 5 )eek@ &+scle ra! "y2e b+lls"i / W"a I *o belie.ercises 2+ in o a balance*' 2ro2erly2ro!ra&&e* rainin! 2ro!ra&/ (on*i ionin! *rills an* e.en c"allen!e yo+r 2erce2 ion o% )"a i &eans o ?be in s"a2e@ Yo+ see' I>& no !i.e in "e ?9-)eeks o 50-inc" ar&s@ an* ?Gain .el/ o *e er&ine )"ere yo+ c+rren s an* in yo+r ➢ Si&2le' i&e.en i&e an* i&e a!ain o 2ro*+ce res+l s Wi " "is book' Layin! "e Gro+n*)ork' I in en* o *o A+s )"a "e i le i&2lies1 !i. en*e* 2erio* o% i&e/ T"a "as 2ro.asc+lar an* res2ira ory %i ness le.Introduction So' yo+ )an o !e in s"a2e' "+"= Well' yo+ *i* *o)nloa* "is e-book' so yo+ ca&e o ri!" 2lace/ 8+ )"a I>& !oin! o ell yo+ 2robably )on> &as" &+c" )i " )"a yo+ )ill "ear in &ains rea& %i ness 2+blica ions/ In %ac ' )"a >s con aine* in "is &an+al &i!" e.erall %i ness le.els ➢ ➢ ➢ 8asic n+ ri ion in%or&a ion o !e yo+ s ar e* on "e ri!" %oo / Reco.e in is s ickin! )i " a cer ain rainin! e&2la e %or an e.erall car*io.2ec %ro& "e %ollo)in! in%or&a ion in "is i le1 ➢ An ini ial assess&en o.in! yo+ a %o+n*a ional &o*el )"ere yo+ b+il* %+nc ional' balance* s ren! "' alon! )i " a soli* base o% car*io.es e* bo*y)ei!" e.ercises "a )ill increase yo+r )ork ca2aci y an* o.\ne i >s a li%e-lon! Ao+rney %ro& "ere on o+ / Are yo+ rea*y o ake "e 2l+n!e= 6 .Ul i&a ely' I *on> belie.e i >s abo+ ?!e in! back in s"a2e@ or ?re +rnin! o yo+r !lory years@/ I belie.\ne* 2layin! co&2+ er !a&es an* )a c"in! ele.er )ere "eal " n+ s' an* "+s "ey ne.er really beca&e "e %ocal 2oin o% &y li%e/ I also lo.en +ally ca&e *o)n )i " a nas y case o% 2ne+&onia "a "os2i aliDe* &e %or abo+ a &on " an* al&os kille* &e/ I )as ol* "a i% I )an e* ano "er 50 &in+ es o !o o "e ER' I 2robably )o+l*n> "a.ersal benc" 2ress s a ion )e "a* se +2 in o+r base&en / Like e.e &y %a&ily' &y 2aren s ne.e* )i " &y %rien*s in e.i*eo !a&es an* ea s+!ar-la*en A+nk %oo* +n il I !o o "i!" sc"ool/ D+rin! &y %res"&an year' I )as a re ar* in &any )ays/ I ran cross-co+n ry *+rin! "e %all' an* I )as a 2re y *ecen r+nner an* 2os e* res2ec able 4k i&es &y/ I "o+!" I )as oo cool o )ear a coa in "e )in er' so I )o+l* ac +ally !o o+ si*e in 50-*e!ree )ea "er )i " A+s a 2olo s"ir on/ Ine.My story As )i " any "in! in li%e' beco&in! s ron! an* Aacke* reB+ires yo+ o s ar s&all/ Cor &e an* &y li%e "+s %ar a 54-years-ol*' I kno) B+i e a bi abo+ s ar in! s&all/ W"ile &y s ory is no ra!ic or "ear break' or really abnor&al in any sense' i is one "a yo+ &i!" rela e o' an* "o2e%+lly' ake a)ay so&e "in! %ro&/ Gro)in! +2' &y %a&ily al)ays 2+s"e* &e o 2lay s2or s an* !e in.ision' )"ic" &a*e &e %eel like cra2' b+ a "a i&e' I *i*n> kno) any be er/ As &+c" as I lo.ol.i ably' I e.i ies o+ si*e o% sc"ool/ W"ile I like* 2layin! s2or s an* e.ercise/ I all s ar e* )i " a +ni.ery eena!er' I )an e* a bi! benc" o bra! abo+ ' b+ "e 2roble& )as' I )asn> .e &a*e i / I *on> kno) i% I belie.ery s ron! I co+l* barely *o "e bar %or 30 re2e i ions a %irs ' b+ soon' I a**e* 5/4 lbs on eac" si*e an* slo)ly s ar e* o b+il* +2 a soli* benc"' )i "in a year I )as benc"in! aro+n* 3:4 lbs %or . ra-c+rric+lar ac i.er really ins ille* "eal "y "abi s in o &y li%es yle/ I )en "ro+!" &y early years con in+in! o )as e i&e 2layin! .e "a or no ' b+ "a >s )"a I )as ol*/ A% er I !o o+ o% "e ER' I s ill %el like s"i an* I con in+e* o ea cra22y %oo* a sc"ool an* si aro+n* a "o&e/ I )asn> +n il "e en* o% &y %res"&an year "a I %o+n* )"a I nee*e* "e &os 1 e.ercisin! o+ si*e' "ose "in!s ne. se s o% 30/ T"is 7 .\nery ni!" be%ore !oin! o be*' an* in a s"or i&e' I )as seein! "e res+l s/ Me at 16-years old 8+ ' +n%or +na ely' I soon *isco.eral years o% i&balance*' bo*yb+il*in!-s yle rainin!/ S+re' I !aine* siDe' b+ &y a "le ic 2er%or&ance *i* no i&2ro.4@/ I )asn> a 2ro!ra& base* aro+n* !e in! ?"+!e@ 2er se' b+ i *i* 2ro&ise !rea s ren! " res+l s/ 8 .e o a !rea *e!ree' o "er "an bein! able o "i "in!s a li le "ar*er an* %+r "er/ I )as all abo+ +22er-bo*y e.)as alon! )i " *oin! 300 2+s"-+2s an* 300 cr+nc"es e.e !i.enin!' co&2le ely b+rne* o+ %ro& en*lessly 2er%or&in! concen ra ion c+rls s+2erse e* )i " 2reac"er benc" c+rls' I )as in searc" o% so&e "in! ne)/ I "a22ene* o co&e across a 2ro!ra& calle* ?S ron!li% s 4.ere* "e )on*er "an is M+scle # Ci ness' an* "a se %or " se.e* in Misso+ri' )"ere "ere )ere no ac +al beac"es o be %o+n*/ So I con in+e* "a y2e o% rainin! %or abo+ "ree years' +n il one e.en )o s"i s abo+ rainin! le!s' beca+se i )as all abo+ "e beac" &+sclesE Too ba* I li.ercise' b+ like &os "or&one %+ele* eena!e boys' I co+l*>.\nen "o+!" I co+l* li% a lo o% )ei!" ' I no ice* "a )"en I 2laye* s2or s' I )asn> as ni&ble an* a "le ic as "e o "er 2eo2le 2layin! or as I +se* o be &ysel% )"en I *i* en*less re2e i ions o% 2+s"-+2s an* si -+2s in &y roo& a ni!" / So I s ar e* o incor2ora e bo*y)ei!" rainin! back in o &y c+rren 4.i*en*s in "e lon! r+n/ T"a >s )"y' in &y "+&ble o2inion' i >s "e 2er%ec )ay o s ar !e in! in o li% in!' beca+se yo+>re li% in! a )ei!" yo+ carry on yo+ all "e i&e' so &i!" as )ell &ake "e bes +se o% i / 9 .4 ro+ ine an* slo)ly b+ s+rely' I ca&e back o &y ol*' ni&ble' a "le ic sel%/ I soon realiDe* "a 'really' all yo+ nee*e* o !e s ron! )as yo+r o)n bo*y/ Yes' I s ill *o li% )ei!" s' b+ I also s ay on o2 o% &y bo*y)ei!" rainin! an* %o+n* i 2ays *i.I )as a li le ske2 ical a %irs / A% er all' I )an e* o !e HUGE' so )"a *i* s ren! " &a er= 8+ ' alas' I *eci*e* o *o i si&2ly beca+se i )as so&e "in! *i%%eren / So I rie* i o+ ' an* s+re eno+!"' no only *i* I beco&e A LOT s ron!er' I ac +ally !aine* SIFE/ E.\ne "a *on+ ' an* I in*+l!e e.e i&es )"en yo+ %eel like "a / T"e key is o b+s yo+r ass o "e bes o% yo+r abili ies e.ery*ay %+nc ional ransla ion/ J.en ion J5 K 8r+ e S ren! "1 Increasin! li% s n+&bers' as )ell as "eir e.in! %or )orkin! o+ an* co&2e in! is a )as e* li%e/ Ge so&e %rien*s' !e so&e "obbies' an* *o so&e craDy' in eres in! s"i e.Philosophy My 2"iloso2"y is si&2le1 rain "ar*' ea "ar*' 2lay "ar*/ 8y rainin! "ar*' yo+ are 2+ in! in "e )ork in "e !y& Gor )"ere.in! a li%e o+ si*e "e !y&/ T"e "in!s yo+ *o )"ile )orkin! o+ only en"ance yo+r li%e in all o "er areas/ In &y o2inion' beco&in! a recl+se an* only li.ery i&e yo+ rain/ Take yo+rsel% a)ay %ro& "e *is rac ions/ 8y ea in! "ar*' yo+ are only 2+ in! s +%% in yo+r bo*y "a en"ances yo+ in so&e )ay/ 8y "is' I &ean yo+ )ill c"oose B+ali y' n+ rien -*ense %oo*s o.ery once in a )"ile/ I )ill r+ly %+l%ill yo+ &ore "an a )orko+ e.er s+!ar-la*en A+nk/ S+re' "ere>s i&es )"en yo+ A+s !o a "a.O. K $er%or&ance1 S2or s' %i ness e.en sLco&2e i ions' 2ick+2 !a&es' e c/ J7 K (on in+in! Kines "e icL2"ysiolo!ical kno)le*!e J4 K Aes "e ics 10 .ery once in a )"ile ooI i >s 2ar o% bein! "+&an/ 8+ ' "ose i&es )o+l* be "e e.ce2 ion/ 8y 2layin! "ar*' yo+>re li.er co+l*/ W"en i co&es o "e rainin! i sel%' "ere>s a "ierarc"y o% 2riori ies "a I a22ly/ Trainin! Goals Gby 2riori yH1 J3 .erall "eal "' %i ness' an* inA+ry 2re.er yo+>re rainin!H/ T"is is no A+s !oin! "ro+!" "e &o ions o% a ro+ ine' al "o+!" yo+ )ill "a.\ne )orke* )i " clien s in &y 2ersonal rainin! b+siness "a )o+l* co&e in )i " errible "eal "I "ey "a.O.asc+lar )ork' an* lo an* be"ol*' &y 2er%or&ance o.an a!e' an* 2"ysiolo!ical kno)le*!e is !aine* "ro+!" 2ayin! a en ion o yo+r bo*y>s reac ion o cer ain %oo*s an* si +a ions' an* kno)in! "o) o %ee* yo+r bo*y 2ro2erly' 2"ysically an* e&o ionally/ Yo+>ll no ice "a Aes "e ics' or ?bo*yb+il*in!@ %or "e &asses' co&es in las / T"a >s beca+se I belie.e "is s"o+l* be n+&ber one on e.e* *ra&a ically T"e %o+r " 2riori y ies in o all "e o "er ones 2re y i!" ly' an* "a is kines "e icL2"ysiolo!ical kno)le*!e/ 8i! )or*s' I kno)' b+ in lay&an>s er&s' "is &eans kno)in! an* "a. is s ren! "/ I consi*er &ysel% a ?s ren! " a "le e@ so "is is a no brainer/ I lo.e si&2ly base* +2on "o) )e )an o look= So&e &ay say "a a l+.es o &o.e "a* &+l i2le 2as "ear a acks' "eir bloo*11 .e "a i% yo+ ake care o% "e %irs 7 2riori ies' "e looks )ill %ollo)/ I% I &ay !e on &y soa2bo.el o% &as ery )i " "e& an* can &ani2+la e "e& o yo+r a*.+ry "a o+r &o*ern socie y "as a%%or*e* +s/ I say "a >s a sy&2 o& o% a sick socie y an* 2eo2le )i " ass back)ar* 2riori ies/ I>.erall i&2ro.es Gkines "e ic kno)le*!eH an* kno)in! "o) i reac s o cer ain s i&+li G2"ysiolo!ical kno)le*!eH/ Kines "e ic kno)le*!e is !aine* "ro+!" !roo.in! &o or 2a erns o.eryone>s rainin! 2riori ies/ Ne.in! %+ll con rol o% "o) yo+r bo*y &o.y s"i E T"en i >s 2er%or&ance/ T"is basically &eans "o) yo+r bo*y &o.e li% in! "ea.er a!ain +n il yo+ !ain a cer ain le.es an* reac s o cer ain s i&+li/ I +se* o ne!lec "is as2ec o% &y rainin! B+i e a bi ' an* i ca&e back o bi e &e in "e ass in co&2e i ion/ T"en I s ar e* *oin! &+c" &ore con*i ionin! an* car*io.er an* o. "ere' I "ink "e en ire s a e o% "e co&&ercial %i ness in*+s ry' is' o 2+ i eloB+en ly' %+cke* +2/ Since )"en *o )e 2+s" o+rsel.erall "eal " is %irs / T"a &eans "a no "in! I *o )ill in en ionally 2+ &y bo*y' i&&+ne sys e&' or o "er bo*y sys e&s in "ar&s )ay/ Maybe I a& a li le biase*' b+ I belie.\ne in o "e &ea o% "e 2ro!ra&/ 12 .er o% "e la es iss+e o% M+scle # Ci ness or S"a2e/ I >s no "a "a >s no a )or "y !oal' b+ "ere>s a co+2le "in!s )ron! )i " "a / Cirs ' i >s a &a er o% 2riori ies/ I% "eir "eal " is %ailin! "e&' an* "eir Aoin s ac"e %ro& ear o oe' "ose s"o+l* be "e %irs "in!s "ey a**ress/ T"ey s"o+l* care abo+ bein! aro+n* lon! eno+!" o li.ily 2"o o s"o22e* a% er)ar*s/ 8+ )i " &y ran in! an* A+*!&en asi*e' le >s *i.en o+c"in! on "o) a lo o% "ose i&a!es are "ea.e been aro+n*/ An* I>& no e.e an all-ro+n* %+l%illin! li%e/ Secon*ly' "e &o*els "a are on "e %ron o% &ains rea& %i ness 2+blica ions are rarely "e ?&o*el@ o% "eal " "a )e le* o belie.li2i* 2ro%iles )ere a &ess' an* "eir knees )ere bea o s"i / 8+ )"a *i* "ey )an = T"ey )an e* o look like "e &o*el on "e co.e/ In %ac ' so&e bo*yb+il*ers are "e &os +n"eal "y ?%i ness@ 2eo2le I>.\ner basic bones o% "e en ire 2ro!ra& i sel%' s"all )e= Strength Progressions Here>s "o) "e 2ro!ra& is lai* o+ / T"ere are %o+r s a!es o% s ren! " 2ro!ression an* "ere are so&e es s o *e er&ine )"ere yo+ s an* an* in )"ic" 2"ase yo+ )ill s ar / Cor so&e o% yo+' "ere &ay be si +a ion )"ere yo+ )ill s ar )i " a &i.er in a bi / 8+ %irs ' A+s Phase 1 Modified basic bodyweight training and corrective exercises Phase 2 Comprehensive balanced bodyweight training Phase 3 Non axial-loaded external resistance Phase 4 Axial-loaded external resistance 13 o lay i o+ ' "ere are &y %o+r s ren! " 2ro!ressions .e in o "e assess&en i sel%' le >s !o o.Basic Layout T"e ini ial assess&en is a es yo+ yo+ 2er%or& o *e er&ine in )"ic" s ren! " 2"ase' an* s+b-2"ase o% "a ' yo+ s"o+l* s ar in/ 8e%ore )e *el. o% 2"ases/ T"is )ill all be *e er&ine* by "e ini ial assess&en ' )"ic" )e>ll !o o.\ne-in ensi y bo*y)ei!" e.e li% in! )ei!" s/ 8+ )"en yo+ %oc+s on bo*y)ei!" e.i*in! yo+ )i " 2ro!ra&&in! %or "e "ir* an* %o+r " 2ro!ressions' si&2ly beca+se "ose are areas "a I )ill !rea ly e.8y "e er& ?a.e +ni / Yo+ )alk be er' yo+ 2lay be er in s2or s' yo+ reac be er +n*er 2ress+re' an* o.ercises' s+c" as !y&nas ics/ No) I>& sayin! I>& an i.e&en "a 2+ )ei!" across yo+r s2inal col+&n' also kno)n as ?s r+c +ral &o.in! %or soli* %o+n*a ion o% %i ness' i al)ays boils *o)n o "e si&2le bo*y)ei!" e.ery o22osi e i r+e1 I>& en "ralle* by i / I +se* o co&2e e in 2o)erli% in! co&2e i ions an* I "ol* %airly res2ec able ra) n+&bers in "e *ea*li% an* sB+a / I>& no an e.e&en s@ To be 2er%ec ly clear an* rans2aren ' "is &an+al is s2ecialiDe* o *eal only )i " "e %irs )o 2ro!ressions o% s ren! "/ I )ill no be 2ro.ce2 ional 2resser by any &eans' b+ "ose n+&bers aren> errible ei "er/ So I o ally !e an* lo.ercises' a &a!ical "in! "a22ens1 yo+r bo*y beco&es &ore balance* as a co"esi.2an* +2on in %+ +re &an+als o% &ine/ 8+ *on> )orry' beca+se )"en s ri.ercises "a &ake "e &os *i%%erence Yo+ can s ill !e so&e incre*ible res+l s )i " yo+r bo*y)ei!" alone' an* in &any cases' 2eo2le %or!o ra*i ional )ei!" rainin! al o!e "er in %a.erall yo+ %eel be er in li%e/ 14 .or o% 2ro!ressi.ial@ I a& re%errin! o basic barbell &o.ra*i ional )ei!" li% in!' beca+se in %ac ' "e .\nensions1 . se s o% . se s o% 3 &in+ e "ol*s Ter&inal Knee E. se s o% 35 re2e i ions Geac" le!H $lank1 5 se s o% . se s o% 34 8enc" Lyin! s+2er&an1 5 se s o% . se s o% 30 Strength B 8an*e* La $+ll *o)n1 .Phase 1 $er%or& eac" se o% eac" e.0 re2s o al G*oesn> &a er "o) &any se yo+ break i +2 in' A+s !e "e re2s inH S)iss-ball Hi2 e. se s o% 34 8ar-assis e* 2+s"-+21 . ensions1 . se s o% 30 Sca2+lar Wall Sli*es1 4 se s o% 54 re2e i ions S+2er&an 2ose1 5 se s o% 3 &in+ e 15 .0 secon* "ol*s Trainee Strength A ("air SB+a 1 40 re2s o al Ga!ain' "e n+&ber o% se s *oes no &a erH S)iss 8all "i2 e. ensions1 .0 secon* "ol*s Strength B 8an* La $+ll *o)ns1 4 se s o% 30 Mo*i%ie* $+s"-+2 GkneesH1 . se s o% 30 Si in! Knee raises1 .0 secon* "ol* Ter&inal Knee E.ercise one a a i&e/ Ra) be!inner Strength A ("air SB+a 1 . ension1 . se s o% 30 Sca2+lar Wall sli*es1 .\n0 o al $ike "an*s an* 2+s"-+21 30 re2s (+rls1 30 re2s A*.ance* be!inner # circ!its total for each Strength A 8o*y)ei!" SB+a 1 40 re2s One-Le!!e* S)iss ball c+rls1 30 re2s 2er si*e O.0 re2s S)iss-8all Le! c+rl1 30 re2e i ions Ci!" er>s s ance L+n!es G%or)ar*s an* back)ar*sH1 30 s e2s $lank1 3 &in+ e "ol* Strength B 8an*e*L2ar ial 2+ll-+2s1 30 re2s S an*ar* $+s"-+2sI .ercises in a circ+i %as"ion in "is 2"ase/ Traine* 8e!inner circ!its total for each" Minimal rest in between" Strength A 8o*y)ei!" SB+a 1 .0 secon*s Gs)i c" "al%)ayH Strength B 8o*y)ei!" $+ll-+2s1 50 re2s o al $+s"-+2s1 40 re2s o al 8enc"-assis e* "an*s an* 2+s"-+2s1 AMA$ Gas &any as 2ossible (+rls1 30 re2s 16 .Phase 2 $er%or& e.er"ea* l+n!es G%or)ar*s an* 8ack)ar*sH1 50 s e2s T"ree-2oin $lank "ol* 3 &in+ e .\ner"ea*H K As &any as 2ossible Push$ups K As &any as 2ossible Plan% K As &any as 2ossible Take as &+c" res as nee*e* o %+lly reco.ercise +n il yo+ canno *o ano "er re2e i ion/ Make s+re yo+ co+n "e re2s/ Cor "e 2lanks' kee2 rack o% "e i&e/ !"erhead s#uats G2+ "an*s s rai!" o.ance* be!inner 4&' points K yo+ *on> nee* "is &an+al' con!ra sE Look a "e e.ercise *escri2 ions s ar in! on "e ne. 2a!e %or %or& ins r+c ion/ 17 .er be%ore be!innin! eac" s+bseB+en e.i*e by "ree/ T"en look a "e key belo) o %i!+re o+ )"ere yo+ s"o+l* s ar / 1$1& points K $"ase 3' Ra) be!inner 11$2& points K $"ase 3' Trainee 2&$3& points K $"ase 5' Traine* 8e!inner 3&$4& points K $"ase 5' A*.ercise/ Once "e assess&en is %inis"e*' a** +2 all "e re2s an* i&e o% "e 2lank o!e "er an* *i.The Initial Assess ent T"e ini ial assess&en co&es in o *e er&ine in )"ic" s ren! " 2"ase yo+ )ill s ar / T"is is s +2i* si&2le/ Si&2ly *o eac" e.\nie) o% eac" e.ercises +2on )"ic" yo+ )ill b+il* e.e a basic o.ercise1 )"ic" &+scles i 2ri&arily )orks' "o) o *o i ' co&&on &is akes' e c/ T"ere are ?%o+n*a ional@ e.e&en 2a erns co&e na +rally/ 8+ "a >s no o say "ey are easy/ In "e *escri2 ions belo)' I !i.e al)ays )an e*/ T"a )ill co&e la er' "o)e.ercises lis e* earlier in "is &an+al/ En ire books can an* "a.ery "in! else' incl+*in! "a blaDin! %as 70 yar* *as" or "e 500 2o+n*s o% lean &+scle yo+>.2lana ions o% eac" o% "e e.e been )ri en "a are basically lis s o% *i%%eren e.er.e/ Yea"' "a so+n*s clic"M' b+ as Nas sai*' ?T"e )orl* is yo+rs@/ 18 .ercises/ Don> !e &e )ron!' "ose books are !rea ' b+ i >s been o.()ercises In "is sec ion' yo+>ll %in* si&2le e.er' b+ )i " 2a ience an* 2ersis ence' "ere>s no "in! yo+ can> "a.er*one an*' as lon! as yo+>re no co&2le ely kines "e ically re ar*e*' &any o% "ese &o.\nie) "a yo+r l+&bar s2inal col+&n s"o+l* re&ain as %la as 2ossible "ro+!"o+ "e &o.ier )ei!" s/ 19 .e&en ' 2+s" "e "i2s o+ as %ar as 2ossible' )"ile a "e sa&e i&e' 2+s"in! yo+r knees o+ o "e si*e/ Yo+ )an o A+s break ?2arallel@' )"ic" &eans "a yo+r "i!"s )ill *ro2 a li le lo)er "an 2arallel o "e %loor/ Ceel %ree o e.il e* 2osi ion/ Yo+r %ee )ill be sli!" ly )i*er "an s"o+l*er-)i* " a2ar ')i " yo+r oes 2oin e* sli!" ly o+ )ar* abo+ 34-50 *e!rees/ To ini ia e "e &o. en* yo+r ar&s o+ or be"in* yo+r "ea* %or balance/ SB+eeDe "e !l+ es Gass-c"eeksH o co&e back +2 o s ar in! 2osi ion/ Cor "e 2+r2oses o% "is 2ro!ra&' I *o no reco&&en* !oin! ?ass.Body*eight +ree S#uat Primary M!scles $or%ed& '!adriceps( )l!te!s Maxim!s( and *ip abd!ctors To s ar ' %ace any *irec ion s an*in! s rai!" +2/ Kee2 "e c"es erec an* yo+r "i2 in i s na +ral sli!" ly an erior.o-!rass@ as i is co&&only calle*/ T"is &eans !oin! so lo) in yo+r sB+a "a yo+r "a&s rin!s o+c" yo+r cal.i ably ro+n* o+ / T"ere is a lo o% *eba e abo+ "is' b+ I "ol* o "e .e&en W"ile "a >s no necessarily a 2roble& )i " bo*y)ei!" sB+a s' i can beco&e a learne* "abi an* a *an!ero+s one )i " "ea.es/ My &ain bee% )i " ATG sB+a s is "a )"en yo+ !o "a *ee2 in yo+r sB+a ' yo+r lo)er back )ill ine.\ni*+als )"o lack "e s ren! " or "e learne* ?s re c" re%le.e&en ' 2lace a c"air' bo.' benc" or o "er %la -s+r%ace* obAec be"in* yo+ abo+ 3-3 N %ee / Se +2 like yo+ )o+l* on a re!+lar sB+a 1 S an*in! erec ' c"es +2' lookin! %or)ar*' an* "i2s in "e na +ral sli!" ly il e* 2osi ion/ 8reak a "e "i2s an* 2+s" "e& back as %ar as yo+ can +n il yo+r ass o+c"es "e c"air be"in* yo+/ DO NOT ac +ally si back in "e c"air' "a >s an en irely *i%%eren &o.e&en 2a ern as "e bo*y)ei!" %ree sB+a ' b+ i %or "ose in*i.Modification.in! iss+es )i " "e &o.i*+als/ I% yo+ are "a.i*eo on "o) o *o "a "ere/ 20 .@ o !e +2 o+ o% "e bo o& o% "e sB+a / To 2er%or& "is &o.ersion %or *econ*i ione* in*i.e&en / Yo+ can %in* "e .e&en 2a ern )"en &akin! "e ransi ion o "e bo*y)ei!" %ree sB+a ' !o a"ea* an* s+bs i + e "e s)iss-ball )all sB+a +n il yo+ %eel co&%or able )i " "a &o. -hair$assisted body*eight s#uat Primary M!scles $or%ed& '!adriceps( )l!te!s Maxim!s( and *ip abd!ctors T"is is 2re y &+c" "e sa&e &o.e&en an* i *oesn> acco&2lis" )"a )e>re ryin! o *o "ere/ Once yo+ o+c" "e sea ' sB+eeDe "e !l+ es o co&e back +2 o s ar in! 2osi ion/ T"ink o% i as a ? o+c" an* !o@ y2e o% 2a ern/ T"is is "e &o*i%ie* .\ne ro+ble )i " "is &o.e yo+r "an*s in an o.oi*in! se.e o.eral DWIs G+n il "ey break o+ "e 8rea "alyDer' !o ya no) bi c"EH Si&2ly "ink o% a l+n!es as )alkin!' b+ )i " e.ercises in e.e&en )"en "ey 2er%or& i %or "e %irs i&e/ I see a lo o% 2eo2le ryin! o ?)alk "e i!" ro2e@' by 2lace eac" s e22in! %oo *irec ly a"ea* o% "eir railin! %oo in "e "e sa&e line/ T"a is incorrec ' &ainly beca+se "e l+n!e is s+22ose* o ransla e o "e a "le ic arena' +nless yo+>re rainin! o be a 2ro%essional i!" ro2e )alker or yo+ 2lan on narro)ly a.a!!era e* s e2s' an* )i " eac" %oo in i >s o)n line/ To *o re.Lunges Primary M!scles $or%ed& '!adriceps L+n!es are a !rea &o.is ence/ To 2er%or& a l+n!e' s ar by s an*in! erec )i " yo+r c"es +2' &+c" like in "e sB+a 2osi ion' an* ake one s e2 %or)ar* an* %inis" "e &o.erall balance' coor*ina ion' an* a "le icis&/ T"e are one o% "e bes +nila eral G%oc+sin! on one si*e a a i&eH s ren! " e.e&en o i&2ro.er"ea* 2osi ion G2ic +re*H or in a %i!" er>s s ance 2osi ion' )i " yo+r %is s o+ in %ron o% yo+/ Make s+re yo+ s)i c" "e %ron %is in conA+nc ion )i " "e lea*in! le! *+rin! eac" s e2 Many 2eo2le "a.e&en by !enera in! %orce +2)ar* "ro+!" "e 2lan e* s e22in! le!/ T"ese are )alkin! l+n!es' )"ere yo+ )ill )alk in a s rai!" line/ Yo+ can "a.erse l+n!es' si&2ly *o "e sa&e "in!' b+ s e2 back)ar*s/ An* by "e )ay' *on> +se a bos+ ball %or "ese' &ainly beca+se i is !ay/ 21 .\na e* on "e ball/ T"e 2oin o% con ac %or yo+r le!s s"o+l* be on yo+r cal.S*iss$ball Leg -urls Primary M!scles $or%ed& *amstrings T"e "a&s rin!s are a !ro+2 o% &+scles "a !i.es beca+se "ey *on> *o e.es/ To 2er%or& "e &o.ercises o s ren! "en "e&/ Us+ally "e e.e a lo o% 2eo2le a "ar* i&e' b+ +l i&a ely "e bla&es lies on "e&sel.ercise is 2eo2le no kee2in! "eir core i!" "ro+!"o+ "e se / In o "ers' *o "e le!s c+rls )i " "e b+ sB+eeDe* o!e "er "e en ire i&e/ 22 .c+se is ?I *on> "a.e access o a "a&s rin! c+rl &ac"ine@ Well' s+ck i +2 2rincess' beca+se yo+ can s ren! "en yo+r "a&s rin!s )i " &ini&al eB+i2&en / Na&ely' a s)iss ball/ To se -+2' si&2ly !rab a s)iss ball' layin! on yo+r back )i " yo+ %ee ele.e&en ' sB+eeDe yo+r ass-c"eeks +n il yo+r core is i!" / No)' *i! yo+r "eels +n il "e ball +n il yo+r %ee are in a 2osi ion "a is 2re y &+c" +n*er yo+r ass/ A co&&on &is ake I see in "is e.\nAd"anced Modification. !ne$Legged S*iss$ball -urls Primary M!scles $or%ed& hamstrings" Cor all yo+ ri2le OGs )"o s&oke* "e s an*ar* s)iss-ball le! c+rls like a %a L' "ere>s a &o*i%ica ion %or yo+/ Si&2le 2er%or& "e core &o.er "ere' i "as o be 2re y a)eso&e/ O+s *on> be one o% "ose re ar*s )"o ryin! o *o a s&i "-&ac"ine back sB+a )"ile s an*in! on one o% "ese/ Ac +ally' !o a"ea* an* *o "a ' an* 2+ i on Yo+T+be/ 23 .e&en ' b+ )i " one le! ins ea* o% )o/ Yo+ see' %i ness is si&2le/ A!ain' kee2 "ose !o**a&ne* assc"eeks i!" / An* %or "e recor*' I like "e s)iss ball %or a lo o% "in!s/ T"ey )ere 2o2+lariDe* by a .ern&en o.ery s&ar !+y na&e* $a+l ("ek' an* "ey>re s)iss' so A+s like "e )o&an' %oo*' an* !o.\nnee ()tension /T.ol.(0 Primary M!scles $or%ed& '!adriceps Ter&inal Knee E.ercises yo+ !e a lo o% looks %or *oin! in any co&&ercial !y&/ 8+ )"o !i. ension &ac"ine' beca+se i s ren! "ens "e B+a*s oo' ri!" = Well' in a )ay' yes/ An*' I>ll a*&i yo+ can *o le! e.er ical 2os ' an* s ick "e o "er en* o% "e ban* be"in* "e crook o% yo+r knee )"ile on "e oes o% "e le! "a >s bein! )orke*/ T"ink abo+ con rac in! "e B+a* as "ar* as 2ossible an* brin! yo+r "eel o "e !ro+n*/ Rinse an* re2ea %or "e o "er le!/ Use a o)el ins ea* o% "e ban* %or "e lyin! an* sea e* .Ter inal .e&en o% "e VMO' an* also ca+se all kin* o% %+nky %irin! 2a erns' so A+s a.oi* i i% a all 2ossible/ Yo+ can 2er%or& TKEs s an*in! Gas 2ic +re*H' sea e*' or lyin! *o)n/ To 2er%or& s an*in!' !rab a A+&2 s re c" ban*' loo2 i aro+n* a .aria ions/ 24 . ension is +seless %or "a / W"a yo+ )ill en* +2 *oin! )i " "e &ac"ine is 2ro*+cin! lo s o% +nnecessary s"eer %orce on yo+r knee' !rea ly re*+ce "e in. ensions are one o% "ose e.es a s"i )"en "ey )ork so )ell/ T"ey basically s ren! "en "e B+a*rice2s &+scle si&2ly "ro+!" s ron! con rac ions' b+ &os i&2or an ly' "ey s ren! "en "e VMO o% yo+r knees' )"ic" ac as ?s"ocks@%or yo+r le!s/ Yo+ &i!" be "inkin! o% o2 in! %or "e le! e.elo2&en / 8UT' I>& all abo+ %+nc ional s ren! " "ere' an* in &y o2inion' "e le! e. ension +n il Oes+s co&es back an* !e so&e %reaky B+a* *e.\nen *o one' s ar )i " "e &o*i%ica ion belo)/ An* be%ore anyone asks' a ?ki22in!@ 2+ll-+2 *oes no cons i + e a correc 2+ll+2/ Re&e&ber' )e>re "ere o b+il* %+nc ional s ren! " "ere' no *isloca e o+r s"o+l*ers/ To *o c"in-+2' si&2ly !rab "e bar )i " an +n*er"an* !ri2 an* 2er%or& "e &o.e&en "e sa&e )ay/ ("in-+2s )ork "e bice2s in a &ore *irec %as"ion "a 2+ll-+2s/ 25 .erall +22er-bo*y s ren! "/ Yes' "ey>re "ar*' b+ "ey>re SU$$OSED o be "ar*/ To *o a 2+ll-+2' si&2ly !rab a "ol* o% a 2+ll bar or 2+ll-+2 "an*les )i " an o.Pull$up1-hin$up Primary M!scles $or%ed& +ats $+ll-+2s an* c"in-+2 are one o% "e bes e.er"an* !ri2' s ar %ro& a *ea* "an! G2ic +re*H an* con rac yo+r back an* ar& &+scles o !e yo+r c"in o.er "e bar/ Rinse an* re2ea / I% yo+>re A+s s ar in! o+ an* can> e.ercises %or o.\nModification. Band Lat Pull do*n Primary M!scles $or%ed& +ats T"is is an e.er a 2+ll +2 bar or so&e o "er "i!" "oriDon al bar/ To 2er%or&' 2+ll yo+r s"o+l*er bla*es back an* sB+eeDe "e& o!e "er %or 3 secon*' "en release in a con rolle* &o.in! %+r "er back %ro& "e bar/ No oo &any )ays o &ess "is one +2' o "er "an no sB+eeDin! yo+r s"o+l*er bla*es o!e "er/ Yo+ can *o "ese in a B+ar er-sB+a 2osi ion G2ic +re*H' or sea e* in a benc" or c"air/ 26 .ercise yo+ can s+bs i + e i% yo+ can> *o a 2+ll-+2/ To se +2' si&2ly !rab so&e o% "e ban*s )i " "an*les on eac" en*' slin! >e& o.e&en G2ic +re*H' or &o.e&en / Yo+ can &o*i%y "e ension in "is e.ercise by 2+llin! s ron!er ban*s' +sin! &ore "an one ban* %or "e &o.\nerall s ron!er an* i )ill "el2 yo+ a.e yo+r c"es o.ercises "a )ill 2robably ne.Push$up Primary M!scles wor%ed& Pecs( triceps $+s"-+2s are one o% "ose e.oi* "a +nless yo+ )an s"o+l*er iss+es/ T"e 74*e!ree an!le is "ar*er' yes' b+ i )ill &ake yo+ o.oi* inA+ries/ Also' re&e&ber o kee2 "e core i!" / I% "e "i2s are sa!!in! on "e )ay *o)n or +2' s+bs i + e one o% "e &o*i%ica ions belo)/ 27 .e&en ' an* once i o+c"es "e %loor' +se yo+r ar&s o 2+s" yo+r bo*y +2 in a s rai!" line/ A lo o% 2eo2le en* o s ick "eir elbo)s *irec ly o+ o "eir si*es a <0 *e!rees/ Yo+ )an o a.er "e &i**le o% "e i&a!inary line/ Make s+re yo+r elbo)s are ro a e* a leas 74 *e!rees *o)n)ar* To 2er%or& a 2+s"-+2' le yo+r c"es *ro2 o)ar*s "e %loor in a con rolle* &o.er !o %+lly a)ay in "e %i ness in*+s ry/ I >s al)ays been a !rea es o% +22er bo*y s ren! "' an* )ill con in+e o be i% a+!" 2ro2erly/ To se +2 %or a 2+s"-+2' %in* a s2o on "e %loor )i " 2len y o% s2ace' *ra) an i&a!inary line across "e %loor an* 2+ yo+r "an*s a eac" en* o% "e line/ T"en' 2+ yo+r %ee *irec ly back be"in* yo+ o!e "er an* &o.\ne o "e easier &o*i%ica ion belo)/ 28 .Modification.ery "in! is "e sa&e as "e s an*ar* .nee push$up Primary M!scles $or%ed& Pecs( triceps T"is is a &o*i%ica ion o% "e 2+s"-+2 %or 2eo2le )"o "a.ersion' b+ ins ea* o% on yo+r oes' yo+>ll be on yo+r knees 2er%or&in! "e &o.e&en / Kee2 "e bo*y in a s rai!" line' or A+s &o.e "e "i2 o *o "e &o.e&en "e sa&e )ay/ T"ere>s no s"a&e in *oin! "ese' as lon! as yo+ kee2 2ro!ressin!/ A co&&on &is ake I see )i " "is one is 2eo2le kee2in! "eir "i2s +2 "i!"er "an "e res o% "e bo*y' an* "en only ben*in! "e abo.en a co+2le s an*ar* 2+s"-+2s/ Se in! +2 is 2re y si&2le' e.e a "ar* i&e *oin! e. .\naria ion %or ra) be!inners )"o can no 2er%or& a sin!le s an*ar* 2+s"+2 an* "a.e lo s o% ro+ble )i " "e knee .ely "ar*er/ Sa&e 2rinci2les %or "e s an*ar* 2+s"-+2 a22ly "ere/' b+ ins ea* o% an i&a!inary line' yo+ "a.Modification.e "e bar as yo+r line/ 29 . Bar$assisted Push$up /easiest0 Primary M!scles $or%ed& Pecs( triceps T"is a . 2+s"-+2s an* lo)er "e bar o &ake i 2ro!ressi.aria ion/ Si&2ly %in* a 2o)er rack )i " a barbell or a s&i " &ac"ine G "is is one o% i s only e%%ec i.e +ses' by "e )ayH' se i o an an!le )"ere yo+ can co&%or ably knock o+ &ore "an .\ne&en ' !e a benc"' c"air' ele.aria ions belo)/ 30 .e&en / T"a >s )"ere "e benc"-assis e* "an*s an* 2+s"-+2s co&e in/ To se +2 %or "is &o.eltoids Le >s be "ones 1 "an*s an* 2+s"-+2s are %reakin! "ar*/ A lo +s' incl+*in! &ysel%' can> *o "a &any' or any a all/ 8ein! "a "ey>re so "ar*' i )o+l* be 2re y i&2rac ical o 2+ re!+lar )orko+ ro+ ine/ "e& in a 8+ )e can i&2le&en a &o*i%ie* .er/ $+ yo+r %ee +2 on "e 2la %or& be"in* yo+' 2+ yo+r "i2s all "e )ay +2' an* 2osi ion yo+r orso in a *o)n)ar* %as"ion' %or&in! so&e)"a o% an ?L@ 2osi ion/ Slo)ly lo)er "e cro)n o% yo+r "ea* *irec ly o)ar*s "e !ro+n*' an* )"en yo+r "air barely o+c"es "e %loor' 2+s"-+2' re +rnin! o s ar in! 2osi ion/ A!ain' "ese are "ar*' an* "ey ake 2rac ice/ I% yo+ can> *o "ese' ry one o% "e .a e* 2la %or&' ire' or )"a e.Bench$Assisted 2andstand Push$ups Primary M!scles $or%ed& .ersion an* !e so&e "in! o+ o% "e &o.\n2a!eH/ 31 .aria ion' al "o+!" yo+ )on> !e B+i e "e ran!e o% &o ion' b+ "a >s )"y "ey>re easier/ I% yo+ can> *o e.eltoids T"ese are an easier .Modification.en "ese' )ell !o a"ea* an* *i c" "an*s an* 2+s"-+2s allo!e "er %or no) an* s ar o%% )i " "e sca2+lar )all-sli*es %or no) Gne. Pi%e Position 2andstand Push$ups Primary M!scles $or%ed& .er e* .-s"a2e/ $lace %or e&2"asis on !e in! yo+r orso in an al&os *irec ly *o)n)ar* 2osi ion/ $er%or& "ese "e sa&e )ay yo+ )o+l* "e benc"-assis e* .ersion o% "e benc"-assis e* "an*s an* 2+s"-+2s/ To s ar ' !e in 2ike 2osi ion' )"ic" is basically a 2+s"-+2 2osi ion )"ere yo+r "i2s are "ike* +2 as %ar as "ey can !o' &akin! yo+r bo*y %or& sor o% an in.\ne&en / T"ey are !rea %or eac"in! sca2+lar re rac ion G2+llin! "e s"o+l*ers backH' )"ic" is .Scapular 3all Slides Primary M!scles $or%ed& .e&en s' an* %or !oo* 2os +re in !eneral/ T"is one is 2re y easy1 %in* a )all' 2+ yo+r "an*s +2 like a %iel* !oal' an* sli*e "e "an*s s rai!" +2' "en back o s ar in! 2osi ion/ I% yo+ ac +ally %in* a )ay o *o "is incorrec ly' &i!" I reco&&en*////o"' I *on> kno)' 2layin! c"ess or so&e "in! ins ea*= 32 .eltoids Sca2+lar )all sli*es are a !rea ' albei +n*er-+se*'s"o+l*er &o.i al %or eac"in! o "er a "le ic &o.\ner %or c+rls' &ainly beca+se "ey>re %+ckin! c+rls an* i *oesn> really &a er in "e !ran* sc"e&e o% "in!s/ To se +2' s an* erec ' )i " yo+r knees .e bi! ar&s@' c+rls "a.ery sli!" ly ben Gkno)n as &icro%le.-urls Primary M!scles $or%ed& -iceps Uni.e !o en a ba* ra2 in recen years beca+se o% "ose &o+ "-brea "in!' c"ronically s"o+l*er-2rona in! %ellas/ 8+ ' le &e say "a I like c+rls' si&2ly %or elbo) "eal " reasons/ T"ey s ren! "en "e *is al bice2 en*on Gon yo+r elbo)' *+"H an* "a can i&2ro.ionH an* yo+r elbo)s %i.e* o yo+r si*es/ 8rin! "e ar&s in a c+r.e* +2)ar* &o ion' s ill kee2in! "e elbo)s in 2lace/ W"en yo+ !e o "e o2' sB+eeDe "e bice2s %or one-secon*' an* re +rn o "e bo o& in a con rolle* &anner/ A.o &o.e&en beca+se ?bi c"es lo.ersally "eral*e* by %ra i*io s as "eir !o.e yo+r o.y s"i o%% "e !ro+n*/ 8+ ' i% *one )i " incorrec %or&' yo+>re askin! %or inA+ry/ Ceel %ree o +se ban*s' *+&bbells' a barbell' )"a e.erall s ren! " in &any si +a ions' es2ecially )"en 2ickin! "ea.oi* +sin! lo s o% bo*y lan!+a!e an* &o&en +& in !e in! "e )ei!" +2' +nless yo+ like lo)er back inA+ries' "en by all &eans' !o %or i / 33 .\nSeated .nee 4aise Primary M!scles $or%ed& Abdominals T"is is a rela i.e&en "a )orks !rea %or "e e.ance* a "le es alike/ To 2er%or&' si&2ly si all "e )ay back in a c"air' !rab "e si*es o% "e c"air an* raise yo+r knees as "i!" as yo+ can %ro& "a 2osi ion/ Hol* a "e o2 %or one secon* an* re +rn o s ar in! 2osi ion/ T"a >s i / T"e bea+ i%+l "in! abo+ "is e.ely +n+se*' b+ s +2i* si&2le &o.ely lo)-risk' &eanin! nearly anyone can *o i ' b+ i can be 2re y br+ al' es2ecially *oin! "i!" re2s/ I% yo+>re no a "i!"-re2 2erson' ry ankle )ei!" s or "ol* a *+&bbell be )een yo+r knees %or 2ro!ression/ 34 .ercise is "a i is rela i. re&ely *econ*i ione* an* a*.\nPlan% Primary M!scles $or%ed& . en*e* 2erio* o% i&e/ To se +2 %or "e 2lank' %in* a s2o on "e !ro+n* )i " 2len y o% s2ace/ Ge on yo+r knees 2lace yo+r )ris s s rai!" o+ in %ron o% yo+/ To 2er%or& brin! +2 "e "i2s sli!" ly "i!"er "an "e res o% "e bo*y' an* )"ile kee2 "e core i!" ' "ol* "a 2osi ion %or )"a e.ercise/ 35 .e&en is brin!in! "eir "i2s o "i!" or o lo)/ T"is is no s+22ose* o be an easy e.e&en s' s2eci%ically beca+se i )orks all o% "e& in +nison *+rin! "e iso&e ric "ol*/ Yo+>ll %eel i in "e ab*o&inals' lo)er back' !l+es' "i2s' an* "a&s rin!s' an* all yo+ *o is "ol* yo+r bo*y in one 2osi ion %or an e.ntire Core T"e 2lanks is "e !ran**a**y o% all core &o.er "e 2rescribe* i&e is/ T"e bi!!es &is ake I see 2eo2le &ake on "is &o.\nntire core" I% yo+ can !o lon!er "an one &in+ e on "e 2lank' "is &o*i%ica ion is %or yo+/ Si&2ly 2er%or& "e 2lank "e sa&e )ay an* *escribe* abo.ely o ei "er si*e )"en *oin! "is/ S)i c" le!s "al%)ay "ro+!" "e se / 36 . 3$point plan% Primary M!scles $or%ed& .Ad"anced odification.e' b+ "ol* one le! o%% "e !ro+n* )"ile yo+ *o i / Try no o ro a e e.cessi.\nice in "e 2rocess/ Yo+>re *oin! "is o !e a s ron!er core/ 37 .en e* a ba*-ass bo*y)ei!" &o.er )an Me ro2olis' sa.e&en s ren! "en yo+r lo)er back' na&ely' "e S+2er&an 2ose/ To se +2' si&2ly %in* a s2o on "e !ro+n* an* lie on yo+r belly/ To 2er%or& "e s+2er&an 2ose' look *irec ly *o)n a yo+r "an* an* le!s an* "i!" as "ey can !o/ "e %loor )"ile raisin! o So&e co&&on &is akes are 2eo2le raisin! +2 "eir "ea* as )ell' )"ic" is no a *eal-breaker' b+ i >s a !oo* )ay o !e a )eake* neck/ Also' 2eo2le en* o 2+ "eir "an*s o!e "er' )"ic" *oes &ake i easier' b+ yo+>re *oin! yo+rsel% a *isser.erall/ 8+ ' re!ar*less' S+2er&an in.in! *a&sels in *is ress= o be S+2er&an' %lyin! "ro+!" Yea"' &e nei "er/ 8esi*es "e *a&sels 2ar ' so&e "in! abo+ S+2er&an s r+ck &e as a little !ay/ 8a &an )as "e s"i "o+!"' )i " all "is !a*!e s' &ar ial ar s' an* really A+s a be er 2lo o.Super an Pose /bac% e)tension0 Primary M!scles $or%ed& +ower -ac% W"en yo+ )ere yo+n!er' *i* yo+ e.\ne a "ar* i&e !e in! on an* o%% "e !ro+n*/ O+s *on> %all o%% "e benc"/ S2la E 38 .ac ly "e sa&e as "e s+2er&an 2ose on "e !ro+n*' b+ se.Modification.erely *econ*i ione* 2eo2le )"o "a. Bench$assisted Super an Pose Primary M!scles $or%ed& +ower bac% T"is is e.\ne rainin! 2ro!ra& )ill incl+*e bo "' as )ell as 2o)er an* "y2er ro2"y co&2onen s in .o-"i!" !ra*e "ill a :0P o% yo+r all-o+ in ensi y %or .ercise an* also ?"ar* con*i ionin!@ -onditioning R+n a a &o*era e 2ace %or 50 &in+ es/ Walk back %or 70/ T"is )orks "e bo*y sys e&s &ore aerobically' an* is )"a I consi*er ?so% con*i ionin!@ 39 .asc+lar e.asc+lar %i ness' as )ell as res2ira ory %i ness/ E%%ec i.eryH@ 2"ase/ Do "is a a <0-<4P in ensi y/ T"is )ill )ork yo+r bo*y sys e&s in a anaerobic %as"ion' an* "is is )"a I er& ?"ar* con*i ionin!@ -onditioning B R+n a &i*.erall )ork ca2aci y' car*io.aryin! ra ios War& +2 be%ore "ese e.-onditioning (on*i ionin! can be consi*ere* ano "er )or* %or car*io.0 &in+ es/ Walk back *o)n eac" i&e/ T"is is also anaerobic e.ercise' b+ also "ro+!" li!" er in ensi y s ren! " rainin!' or a &i. o% bo "/ I is i&2or an o *o bo " s ren! " rainin! an* con*i ionin! in a 2ro!ra&/ Any e%%ec i.e con*i ionin! )orko+ s can be acco&2lis"e* "ro+!" ra*i ional car*io e.ercise' b+ r+ " be ol*' i >s &+c" &ore "an "a / (on*i ionin! is *esi!ne* o increase yo+r o.ercises as )ell/ -onditioning 3or%outs -onditioning A R+n in er.als on a rack Gor car*io &ac"ineH in a 50-secon* ?on Gs2rin H@ 2"ase an* 70-secon* ?o%% Greco.\nery )orko+ ' re!ar*less o% s ren! " or con*i ionin!' %or a leas 34 &in+ es/ Also' ry *oin! "is e.0 &in+ es o 3 "o+r/ T"is "el2s kicks ar s yo+r bo*y>s &e abolic sys e&s' an* i )ill "el2 yo+ b+rn a li le bo*y%a in "e 2rocess 40 .ery &ornin! )"en yo+ )ake +2 on an e&2 y s o&ac" Gor a% er a li le bi o% co%%eeH %or abo+ .er %ro& yo+r )orko+ s' so *o "is a% er e.0 &in+ es/ T"is is so% con*i ionin! as )ell/ 6666-onditioning (6666 Do "is e.-onditioning 5 Oo! a a li!" 2ace %or .ery *ayE T"is is si&2ly !oin! %or )alks/ No r+ns' no Ao!s' b+ )alks/ T"is "el2s yo+r bo*y reco.0 &in+ es/ Walk back %or .\ner ion/ Yo+ see' "ere>s a yin-yan! balance )i " e.e rea* "is %ar' i >s no B+es ion "a &y rainin! 2"iloso2"y re.ery &e "o*s1 Slee2 T"is is sel%-e. carbs an* B+ali y co&2le e 2ro ein so+rces/ I>& no !oin! o really !e in o n+ ri ion "ere' &ainly beca+se I "ink i >s 2re y c+ an* *ry 'b+ &ore "ones ly' I "ink i >s %+ckin! borin!/ 8+ also' i% yo+>re rea*in! "is &an+al )i " "e in en o% i&2le&en in! i ' yo+>re 2robably no a a le.ery/ Yo+ nee* o + iliDe bo " o !e "e &os o+ o% yo+r rainin!/ Here>s so&e o% &y 2re%erre* reco.4eco"ery I% yo+>.er ion an* reco.e i or no / Na2s are !rea oo i% yo+ "a.2lana ory in &y o2inion/ 6-< "o+rs o% slee2 e.es aro+n* !o "ar* o "e bes o% yo+r abili ies e.e&en / I&2ro.e in "e i&2or ance o% 2ro2er' %+ll reco.ery ni!" is o2 i&al' +n il I %in* so&e "in! be er G)"ic" I>& ac +ally )orkin! on' belie.Qs"i G!enerallyH/ Coc+s on !oo* co&2le.e i&e/ $ro2er ea in! T"is boils *o)n o ?c+ o+ "e s"i @/ Cas %oo*Qs"i / Any "in! in a bo.el )"ere yo+ nee* o )orry abo+ co+n in! yo+r calories an* &acros/ T"a *oes "a.ery an* balancin! i )i " "ar* e.er' )i " "a bein! sai*' I also belie.e yo+r ea in!' c+ o+ "e s"i / T"e en*/ 41 .ery i&e yo+ )orko+ Ho)e.e i >s 2lace' b+ in &y o2inion' a be!inner is be er o%% A+s %oc+sin! on "e si&2les i&2ro.ol.\n"is an* an i.Coa& Rollin!LSMR Coa& Rollin! an* o "er sel%-&yo%ascial release GSMRH ec"niB+es are a %or& o% sel%-&assa!e/ I 2ersonally *o &os o% &y SMR )ork as a )ar&-+2 be%ore I )ork o+ / Yo+ can %in* links o &y SMR ins r+c ionals "ere' "ere' an* "ere/ S re c"in! Wi "in "e %i ness in*+s ry' yo+ %in* all sor s o% an i.i*eos "a yo+ can )a c" %or so&e i*eas %or s a ic an* *yna&ic s re c"es/ 42 .en> !+esse* by no)' I a& reco&&en*e* yo+ s re c" *aily/ T"ere are )o 2ri&ary y2es o% s re c"in! "a I )ill re%er o in "is &an+al' s a ic an* *yna&ic/ As %ar as rela in! o )orkin! o+ !oes' I )o+l* reco&&en* *oin! *yna&ic s re c"in! be%ore yo+ )orko+ ' an* s a ic ri!" a% er yo+>re %inis"e* )i " yo+r )orko+ / I "a.e ."a lobbies/ T"ese 2eo2le c"allen!e "e s a +s B+o so&e i&es %or !oo* reasons' an* so&e i&es A+s o s ir "e 2o / Or so&e i&es a li le bi o% bo "/ As &+c" as I like o s ir +2 s"i ' )"en i co&es o s re c"in!' I s an* by i 300P/ No base* +2on researc"' "e la es s +*ies' or any "in! really scien i%ic a all/ T"is is base* 2+rely on "e %ac "a "ro+!" s re c"in!' bo " s a ic an* *yna&ic' "as "el2e* &y 2er%or&ance re&en*o+sly/ So' i% yo+ "a.\no-)eek Cor )ar&-+2' I reco&&en* SMR an* *yna&ic s re c"in! an* 2er%or& s a ic s re c"in! a% er e.el' "ere>s )"a I reco&&en*1 Phase 1( /aw beginner1 S ren! " )orko+ s )ice 2er )eek )i " )o a**i ional *ays %or con*i ionin! )orko+ s/ Re&e&ber o )alk e. or &ore i&e 2er )eek/ Wi " "e con*i ionin!' A+s cycle "e )orko+ s )eek.ery )orko+ / Ea a )"ole %oo* &eal ric" in co&2le.Putting it all together Okay' so no) yo+ "a.o%% G(on*i ionin! EHIT"+rs*ay K S ren! " 8I Cri*ay con*i ionin! ( Make s+re yo+ al erna e "e s ren! " )orko+ i% yo+>re )orkin! o+ .e reco.ery*ay/ Phase 1( 0rainee1 S ren! " )orko+ s )ice 2er )eek' )i " "ree a**i ional con*i ionin! *ays 2er )eek Phase 1( 0rained beginner1 S ren! " )orko+ s . i&es 2er )eek' )i " "ree a**i ional con*i ionin! *ays 2er )eek/ Phase 1( Advanced beginner1 S ren! " )orko+ .-7 i&es 2er )eek' )i " .e all "e n+ s an* bol s o% "e 2ro!ra&' b+ "o) *o yo+ &ake i )ork= T"a >s 2re y si&2le ac +ally/ 8ase* +2on yo+r rainin! le.ery G)alkin!' SMR' s re c"in!H' on ?o%%@ *ays/ 8oo&/ T"a >s i / 43 . carbs 3-5 be%ore yo+ )orko+ / Ea a )"ole %oo* &eal )i " si&2le carbs Gs+!arsH or so&e kin* 2os -)orko+ 2ro einLcarb co&bina ion/ Use ac i. a**i ional con*i ionin! *ays 2er )eek/ ()a ple /phase 17 ra* beginner01 Mon*ay K con*i ionin! AI T+es*ay K S ren! " AI We*nes*ay .\neral +nsanc ione* 2o)erli% in! an* 2+s"L2+ll &ee s' an* "as a co+2le siDable li% s' incl+*in! a ra) 444 lbs *ea*li% an* ra) 734 lbs back sB+a / In "is s2are i&e "e likes rea*in!' !rillin!' an* boa in! on "e lake/ ("eck o+ &y co&2any 44 .in! a s ron! &en ali y' "eal " an* i&&+ne sys e& be%ore s ron! &+scles/ He>s co&2e e* in se.r" Stef -radford" Mike Donnelly is a 2ersonal an* a "le ic rainer' a+ "or' an* o.onnelly( and /ip2s right-hand woman( .es all "in!s s ren! " an* %i ness/ T"ro+!" "is co&2any' Visceral S ren! " # $er%or&ance' "e s ri.erall s)ell !+y %ro& "e S / Lo+is' Misso+ri area "a lo.About the Author +eft to right& +egendary strength coach Mar% /ippetoe( Michael .es o e*+ca e "e &asses on )ays o !e s ron!er %ro& "e insi*e o+ ' )"ic" &eans "a.\nNoam Gidron. Bart Bonikowski. Varieties of Populism: Literature Review and Research Agenda\nCappeller Sanskrit-English Dictionary - Cappeller\n2015 23 Aug 12ap 12 Matt Tone 3 Dormition Apodosis


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Studio Radio Kerne (Ploneiz)\nRadio Kerne zo ur radio kevredigezhel brezhonek. E Ploneiz emañ, tre e-kichenn Kemper. Skignet en deus evit ar wech kentañ e 1998 ha bremañ gant e dri frekañs ez a da skignañ war ul lodenn vad eus departamant Penn ar Bed. 5 den a zo implijet gant ar gevredigezh. Krouet eo bet Radio Kerne da heul kinnigoù Kuzul Sevenadurel Breizh a-fed ar radio. E bal, en tu all da skignañ war Kerne a oa, hag a chom atav, reiñ da glevet dar re a faot dezho abadennoù brezhoneg pa garont e Kerne & e lec'h all. Ar pal-se a zo stag eus ar soñj kenlabourat gant ar radioioù brezhoneg all. Kinnig a reomp 60 eurvezh abadennoù e brezhoneg bep sizhun, evit ar re vras hag ar re vihan. Ur program liesseurt, gant keleier, reportajoù, kronikoù, abadennoù farsus, h.a. Ul lodenn vras eus an abadennoù-se a vez eskemmet pe kenproduet gant ar radioioù brezhonek all (Arvorig FM, Radio Kreiz Breizh, Radio Bro Gwened). Brudet eo e brogram sonerezh a lak war wel arzourien ar vro hag a chom digor war ar bed a-bezh war an dro.\nE 1994 e tibab un nebeut tud en em vodañ dre ma 'z int aet skuizh gant an diouer a vrezhoneg er servij publik. Sevel a reont raktres ur skingomz kevredigezhel e brezhoneg penn-da-benn. Loc'het e vo gant radio Kerne e 1998, gant ar frekañs 90.2 hepken. Staliet e oa ar skipailh tud a youl vat en ur burev e ti-kêr Ploneiz er pennkentañ. E 2007 ez eus meur a cheñchamant evit ar radio. Un trede frekañs a dapont (97.5) ha prestet e vez dezho ur savadur nevez, gant ur gwir studio labour, gant ti-kêr Ploneiz\nPrezidant : Loïc Jade\nFrekañsoù[kemmañ | kemmañ ar vammenn]\nLec'hienn ar radioioù e brezhoneg\nAdtapet diwar « https://br.wikipedia.org/w/index.php?title=Radio_Kerne&oldid=1801129 »\nKemmoù diwezhañ degaset d'ar bajenn-mañ d'an 28 Gou 2018, da 21:04.


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Used Red 2018 Chevrolet Silverado 1500 stk# MC5356A | CarProUSA\nUsed 2018 Chevrolet Silverado 1500 2WD Crew Cab 143.5" LT w/1LT STOCK NO. MC5356A\nStock Number: MC5356A\nThis rear wheel drive Chevrolet Silverado 1500 features a Red Exterior and Scores 0.0 Highway MPG and 0.0 City MPG. This Chevrolet Silverado 1500 model comes Factory equipped with an impressive ecotec3 5.3l v8 and a 6-speed automatic electronic with overdrive transmission. The interior is an appealing Jet Black Fabric.\nTECHNOLOGY FEATURES: Steering Wheel Audio Controls, Onboard Hands-Free Communications System, Voice Command Features, Satellite Radio, WiFi Mobile Hotspot, Keyless Entry, Electronic Messaging Assistance, Steering Wheel Controls, Auxiliary Audio Input, MP3 Compatible Radio, AM/FM Stereo, Bluetooth Connection, HD Radio, Single-Disc CD Player\nSAFETY OPTIONS: HID Headlamps, Back-Up Camera, Electronic Stability Control, Daytime Running Lights, Driver Restriction Features, Drivers Air Bag, Anti-Lock Brakes, Rear Head Air Bag, Front Side Air Bags, Passenger Air Bag Sensor, Front Head Air Bag, Passenger Air Bag\nMECHANICAL FEATURES: Power Windows, Heated Mirrors, Rear Wheel Drive, Power Locks, Spare Tire (Full Size), Traction Control, Power Mirrors, Disc Brakes, Tire Pressure Monitoring System, Cruise Control, Flexible Fuel Capability, Power Steering\nINTERIOR OPTIONS: Adjustable Lumbar Seat(s), Leather Wrapped Steering Wheel, Cloth Seats, Pass-Through Rear Seat, Driver Illuminated Vanity Mirror, Adjustable Steering Wheel, Air Conditioning, Bench Seat (Split), Passenger Illuminated Visor Mirror, Vanity Mirrors, Bench Seat, Tilt Steering Wheel


"Food got us groovin!" --Kelly Rowland, who posted this photo with Beyonce's mom Tina Lawson on Instagram on Nov. 24, 2016.\n@kellyrowland / Instagram 13 / 48\n"Food got us groovin!" --Kelly Rowland, who posted this photo with Beyonce's mom Tina Lawson on Instagram on Nov. 24, 2016. Spotlight ShareTweetPinEmail More Wonderwall Newsletter


.: Portal Pez Disco :. - Noticias FIDO 2009\nNoticias FIDO 2009\nDesde el Equipo de Pez Disco, queremos agradecer públicamente a todos los usuarios de Pez Disco, aficionados y amantes en general de este maravilloso pez "Symphysodon" de su participación en la web/foro Pez Disco y con ello, queremos presentaros con grata satisfacción, desde todo el Equipo que componemos esta web/foro la 1ª Final Internacional de Discus Online (F.I.D.O)


THREE MILLION MORE PEOPLE VOTED FOR CLINTON THAN FOR TRUMP DEMOCRACY HANGS ON THE IDEA THAT WHOEVER GETS THE MOST VOTES WINS ELIZABETH WARREN YOU ARE a SITTING US SENATOR SURELY SOMEONE TAUGHT YOU THAT AMERICA IS a REPUBLIC AND NOT a DEMOCRACY TURNING POINT USA Goodness Does She Not Know the Difference Between a Democracy & Republic?? #BigGovSucks | America Meme on ME.ME\nTHREE MILLION MORE PEOPLE VOTED FOR CLINTON THAN FOR TRUMP DEMOCRACY HANGS ON THE IDEA THAT WHOEVER GETS THE MOST VOTES WINS ELIZABETH WARREN YOU ARE A SITTING US SENATOR SURELY SOMEONE TAUGHT YOU THAT AMERICA IS A REPUBLIC AND NOT A DEMOCRACY TURNING POINT USA Goodness Does She Not Know The Difference Between A Democracy & Republic?? #BigGovSucks Meme\nfound @ 6263 likes ON 2018-09-06 05:19:43 BY ME.ME


Zx14 Kawasaki in West Rand | Replacement Parts | Gumtree Classifieds South Africa\n"zx14 kawasaki" in Used Motorcycle Replacement Parts in West Rand\nAlert Filters: Replacement Parts in Gauteng (Keyword:"zx14 kawasaki")\nKAWASAKI ZX10R/ZX14 IGNITION COIL ASSEMBLY\nKAWASAKI ZX10R / ZX14 IGNITION COIL ASSEMBLY.R500-00 EACH OR R1500-00 FOR SET OFF 4.WILL FIT ZX10R 2004 TO 2010.WILL FIT ZX14 2006 TO 2016.KAWASAKI PART NUMBER = 21171-0005.\nKAWASAKI ZX14 RAM AIR RUBBERS 06-11\nKAWASAKI ZX14 RAM AIR RUBBERS.WILL FIT MODELS 2006 TO 2011.KAWASAKI PART NUMBERS = 14073-0101/0102.\nKAWASAKI ZX14 REAR WHEEL GEN 2 ( BRAND NEW )\nKAWASAKI ZX14R REAR WHEEL RIM.GENERATION 2.BRAND NEW.TOO FIT MODELS 2012 TO 2015.WILL ALSO FIT MODELS 2006 TO 2011.KAWASAKI PART NUMBER = 41073-0574-18F.\nGet a daily alert with: Replacement Parts in Gauteng (Keyword:"zx14 kawasaki")


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Didier Squiban - Porz Gwenn album download\nrealizzazione-siti-web-professionali » Jazz » Didier Squiban - Porz Gwenn\nDidier Squiban - Porz Gwenn album\nDidier Squiban Modern Classical Celtic Contemporary Jazz 1999\nTitle: Porz Gwenn\nStyle: Modern Classical, Celtic, Contemporary Jazz\nAlbum by Didier Squiban. Variation 10: Choral.\nDidier Squiban Porz Gwenn. 50+ видео Воспроизвести все.\nDidier Squiban – Porz Gwenn. Genre: Jazz, Classical, Folk, World, & Country. Style: Modern Classical, Celtic, Contemporary Jazz. Porz Gwenn (MD, Album). Naïve, L'Oz Production. NV 3209-1, L'OZ 26. Europe. NV 3201-1, L'OZ 26, 8573-81723-2.\nPorz Gwenn (MD, Album). Loz 26, nv 3201 - 1. Didier Squiban. Porz Gwenn (HDCD, Album, Dlx). L'Oz Production, L'Oz Production. NV 3201 - 1. Porz Gwenn (HDCD, Album).\nOn this page you can listen to mp3 music free or download album or mp3 track to your PC, phone or tablet. Release title: Didier Squiban - Porz Gwenn. Photo of Didier Squiban - Porz Gwenn. More albums of Didier Squiban: Porz Gwenn. Genre is Jazz Classical Folk, World, & Country. This album was released on the label Naïve (catalog number NV 3201-1) L'Oz Production (catalog number L'OZ 26) Red Moon (catalog number 8573-81723-2). This album was released in 1999 year.\nArtist: Didier Squiban Title Of Album: Porz Gwenn Year Of Release: 1999 Label: Naïve Genre: Breton music, Jazz Improvisation, Celtic Quality: Mp3 Bitrate: 320 kbps Total Time: 00:52 . Ronds d'Iroise 17. Ar C'hoadig 18. Porz Gwenn. Download: HITFILE // TURBOBIT.\nArtists Didier Squiban Porz Gwenn. Porz Gwenn Didier Squiban. This album has an average beat per minute of BPM (slowest/fastest tempos:, BPM). See its BPM profile at the bottom of the page. Tracklist Porz Gwenn. Album starts at BPM, ends at BPM (+0), with tempos within the -BPM range. Try refreshing the page if dots are missing). Recent albums by Didier Squiban. Molène Saison II. 2013.\n18 tracks · March 1999. Didier Squiban Trio, Concert À Mexico, 2008.\nRequest an album send to friend. Didier Squiban - Porz Gwenn.\nRelated to Didier Squiban - Porz Gwenn\nSabitov and Comrades - Krasnodar Modern Jazz, Vol. 13 - BOZHENKO download album Free Jazz, Fusion, Contemporary Jazz, Smooth Jazz\nModern Jazz Quartet, The - The Art Of The Modern Jazz Quartet - The Atlantic Years download album Contemporary Jazz\nGiovanni Allevi - Joy download album Modern, Neo-Classical, Contemporary Jazz\nElend - Leçons De Ténèbres download album Modern Classical, Contemporary


XFF4834R_chr03890 hpaA XFF4834R_chr03890 HpaA protein, type III secretion system\nUsage - DISTANTS GENOMES FOLIAR vs. VASCULAR PATHOGENES XFF4834R vs. strm5 XFF4834R vs. xanor 13 GENOMES XFF4834R vs. xanac CLOSE GENOMES\nOR XFF4834R_chr from 440762 to 441589 on strand -\nDE HpaA protein, type III secretion system\nMW 30335 Da\nS=1041 I=76 E=4.02971e-119\nS=935 I=67 E=2.55533e-106\nS=549 I=51 E=1.73357e-59\nS=1077 I=83 E=6.43249e-122\nS=1027 I=75 E=7.4229e-116\nS=935 I=67 E=1.04242e-104\nS=879 I=65 E=6.81951e-98\nS=846 I=63 E=6.39436e-94\nS=900 I=72 E=1.50354e-101\nValidation code (copy this one atK80XRn)\nERROR Tag PERLLIB Portal/Tools.pl GetLocalBlastButton\_("/www/bacteria/annotation//site//www/bacteria/annotation//site/tmp/WBuHSEKP/XFF4834R_chr03890.xml_fasta", "https://iant.toulouse.inra.fr/bacteria/annotation/web/img/XFF4834R.png"\_) - ERROR: No such file or directory at /www/bacteria/annotation/cgi/XFF4834R/../../lib/iANT/Entry/Display.pm line 164.\nERROR Tag PERLLIB Portal/Tools.pl GetNcbiBlastButton\_("/www/bacteria/annotation//site//www/bacteria/annotation//site/tmp/WBuHSEKP/XFF4834R_chr03890.xml_fasta", "blastp"\_) - ERROR: No such file or directory at /www/bacteria/annotation/cgi/XFF4834R/../../lib/iANT/Entry/Display.pm line 164.\nERROR Tag PERLLIB Portal/Tools.pl GetUniprotBlastButton\_("/www/bacteria/annotation//site//www/bacteria/annotation//site/tmp/WBuHSEKP/XFF4834R_chr03890.xml_fasta"\_) - ERROR: No such file or directory at /www/bacteria/annotation/cgi/XFF4834R/../../lib/iANT/Entry/Display.pm line 164.\nERROR Tag PERLLIB Portal/Tools.pl GetKeggBlastButton\_("/www/bacteria/annotation//site//www/bacteria/annotation//site/tmp/WBuHSEKP/XFF4834R_chr03890.xml_fasta", "blastp"\_) - ERROR: No such file or directory at /www/bacteria/annotation/cgi/XFF4834R/../../lib/iANT/Entry/Display.pm line 164.


Seat Leon FR (D4) NEW 1.5 eTSI ACT DSG 150 NAV, LED, DAB+, PDC, CAM uvm. (Vorlauf) - Fahrzeugangebot von österreichauto.at\nFahrzeugnr.: 20045, unverbindliche Lieferzeit: 22.07.2021 , Landesversion: EU - Europa, Neuwagen, Saaldorf-Surheim\nVorbestelltes Fahrzeug zum einmaligen Abverkaufspreis mit folgenden Ausstattungshighlights:\nHersteller-Code des Fahrzeugs SHV-R 159