1. Front push
2. Upper push
3. Front arm bicycle
4. Reverse front arm bicycle
5. Upper arm bicycle
6. Reverse upper arm bicycle

1. improves the blood flow
2. improves coordination
3. improves stability
4. decreases injuries
5. decreases muscle warm-up imbalances (dynamic stretching)
6. flushes out acids (dynamic stretching)
7. gives muscles more flexibility to move freely

There are two types of stretching that are required for maximum performance:

• static stretching - mostly used for basic muscle stretching to increase flexibility. The idea is to hold the stretch with low force for a set period of time. During this type of stretching it is important to not put too much pressure, as you may injure your muscles and tendons, and rather keeping it moderate, and breathing deeply to allow more oxygen to flow in the blood to help repair muscle cells damaged during the workout.
• dynamic stretching - this type of stretching is based on gradually increasing the amplitude of stretch distance by repeating the stretch motion, or warming up muscles to regain their flexibility. Arm and leg swings and other rotations in joints fall into this category.

The arm stretching presented in the video is very quick and effective. It combines static, as well as dynamic elements, with slight resistance, while using Bison-1 equipment. The slight resistance in stretching does not only warm up the muscles better, it wakes them up; this strategy eliminates the first "warm up round of the upcoming exercises, with decreased weight, which is performed incorrectly by most people at the gym (trainees on average use to much weight).

1. Front push
2. Upper push
3. Breaking horns
4. Front wrist push
5. Upper wrist push
6. Back vertical wrist push
7. Back horizontal wrist push
8. Lower vertical wrist push
9. Lower horizontal wrist push
10. Long back brush
11. Reverse long back brush
12. Front wrist rotations
13. Reverse front wrist rotations

1. Front push
2. Brace strong right
3. Reverse brace strong right
4. Brace strong left
5. Reverse brace strong left
6. Front arm bicycle
7. Reverse front arm bicycle
8. Upper arm bicycle
9. Lower arm bicycle
10. Reverse lower arm bicycle
11. Back arm bicycle
12. Reverse back arm bicycle
13. Front forearm rotations
14. Reverse front forearm rotations

Load adjustment procedure:

1. Release the lock-nuts by twisting then in the direction toward the center
2. Start twisting the end rings simultaneously in the desired direction (towards the + sign to tighten and towards the - sign to loosen). As long as both rings are twisting with the same ease at the same time - the load on both sides is equal.
3. Test the load to make sure it is optimal for the exercise, and make any additional load adjustments necessary.
4. Tighten the lock nuts, making sure to get the locking notches in the groves of the tightening rings.

Cleaning procedure:

1. Release both lock-nuts, if necessary, and take off the side tightening rights by untwisting them
2. Take out the metal block
3. Take out the plugs and ball joints by pushing handles through the tightening rings on both dismounted sides
4. Wipe the surfaces participating in friction: the ball joint and the plug with dry and clean cloth, napkin, or paper towel
5. Put the handles back through the tightening rings, put the plug, and the metal block on top
6. Twist the tightening rings back on the center core piece

The only time when you want to take Bison-1 apart is when you start hearing squeaking noise during the exercises or about once every other month for regular maintenance during active use. The squeaking sound is generally due to an invisible thin layer of moisture that usually builds up due to humidity of the workout environment or sweaty palms being held close to the ball joints. Since moisture is the reason for squeaking, make sure to only use dry and clean cloth, napkins, or paper towels that you do not mind to get dirty. As the shown in the video, the leaning process is very quick and painless. Please refer to the discussion board if you have additional questions about Bison-1 cleaning.

1. Front wrist rotations
2. Upper wrist rotations
3. Back wrist rotations
4. Behind-head wrist rotations
5. Lower Wrist rotations
6. Elbow front rotations
7. Upper elbow rotations

1. Breaking horns
2. Front wrist push
3. Upper wrist push
4. Behind-head wrist push
5. Back wrist push
6. Lower wrist push
7. Front push
8. Upper push

20 repetitions per set, one to two sets per exercise.

Exercises presented in the videos are targeted toward building strength of forearm muscles for enhancement of workout performance. Since Bison-1 is also effective for developing grip strength, many bodybuilders developed it to the point of no longer needing wrist straps for exercises such as pullups and deadlifts. As forearm strength determines the power of a punch in martial arts, it determines the power of a workout and lifting performance in bodybuilding. Please reference the Bison Blog and the Discussion Board for more information.

1. Breaking horns
2. Upper push
3. Elbow butterflies
4. Elbow push
5. Elbow swings
6. Joystick
7. Drying cloth
8. Side angle
9. Back lower jabs
10. Football gate
11. One-arm bar pushups
12. Arm scissors
13. Front arm bicycle
14. Reverse front arm bicycle

20 repetitions per set, one to two sets per exercise.

Exercises presented in the videos are targeted toward building strength of forearm muscles for enhancement of workout performance. Since Bison-1 is also effective for developing grip strength, many bodybuilders developed it to the point of no longer needing wrist straps for exercises such as pullups and deadlifts. As forearm strength determines the power of a punch in martial arts, it determines the power of a workout and lifting performance in bodybuilding. Please reference the Bison Blog and the Discussion Board for more information.

1. Long back brush
2. Reverse long brush
3. Breaking horns
4. Front wrist push
5. Upper vertical wrist push
6. Upper horizontal wrist push
7. Back vertical wrist push
8. Back horizontal wrist push
9. Behind the head vertical wrist push (thumbs on handles)
10. Above the head horizontal wrist push (thumbs on handles)
11. Lower wrist vertical push
12. Lower wrist horizontal push
13. Front push
14. Elbow swings

1. Front push
2. Front elbow-wrist rotations
3. Reverse front elbow-wrist rotations
4. Breaking horns
5. Front horizontal wrist push
6. Upper vertical wrist push
7. Upper horizontal wrist push
8. Back vertical wrist push
9. Back horizontal wrist push
10. Behind the head vertical wrist push (thumbs on handles)
11. Above the head horizontal wrist push (thumbs on handles)
12. Front lower vertical wrist push
13. Front lower horizontal wrist push
14. Elbow swings
15. Elbow butterflies

1. Front push
2. Upper push
3. Front wrist rotations
4. Reverse front wrist rotations
5. Upper wrist rotations
6. Reverse upper wrist rotations
7. Back wrist rotations
8. Reverse back wrist rotations
9. Behind the head wrist rotations (thumbs on handles)
10. Reverse behind the head wrist rotations (thumbs on handles)
11. Lower wrist rotations
12. Reverse lower wrist rotations
13. Elbow swings
14. Front elbow-wrist rotations
15. Reverse front elbow-wrist rotations