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Barbell Squats (All Major Muscle Groups)  
         
1) Place barbell on upper back
2) Use comfortable hand grip. Head up, back straight, feet about 16" apart
3) Squat until upper thighs are parallel to floor
4) Keep head up, back straight, and knees close together
5) Return to starting position
         
       
     
Dumbell Squats (All Major Muscle Groups)
 
1) Hold dumbell in each hand at arms' length on sides with palms facing in
2) Keep head up, back straight and feet 16" apart
3) Squat down until upper thighs are parallel to floor
4) Keep knees close together
5) Return to starting position
 
 
Hack Squats - Machine (Thighs)
           
1) Back into machine. Place shoulders under pads
2) Plant fleet on platform or floor about 14" apart
3) Stand erect, head up, back straight. Release safety stops
4) Squat until upper thighs are parallel to machine
5) Keep head up, back straight, knees pointing out
6) Return to starting position
           
 
           
         
Dumbell Front Lunge (Thighs and thigh biceps)  
   
1) Hold dumbell in each hand at arms' length on sides with palms facing in
2) Keep head up, back straight, and feet firmly on floor about 14" apart
3) Step forward with left leg until upper left thigh is almost parallel with floor
4) Right leg should be held as straight as possible, not bending knee more than necessary
5) From this position step back to starting position
6) After completing all repetitions with left leg, do the same for the right leg
   
 
   
 
Leg Press (Upper Thighs)  
           
1) Sit comfortably in machine with back resting on pad
2) Place feet on foot pads about 12" apart
3) Press weight until thighs are straight, knees locked
4) Let weight down until knees are almost touching chest
           
 
           
         
Leg Extension (Lower Thighs)  
           
1) Sit on machine and place feet under lower foot pads
2) Have seat against back of knees. Hold seat behind buttocks or hold seat handles
3) Point toes slightly down. Raise weight until legs are parallelto floor
4) Return weight to starting position
           
 
           
         
Leg Curl (Hamstrings)  
           
1) Lie face down on machine
2) Place heels under top foot pad. Hold front of machine or handles for support
3) Curl legs up until calves touch biceps (aka hamstrings)
4) Return weight to starting position
           
 
           
         
Seated Calf Raises (Calves)  
           
1) Sit on seat of machine. Place upper thighs under leg pad just above knees
2) Raise up on toes and release safety stop
3) Lower heels to lowest possible comfortable position
4) Raise up on toes as high as possible
5) Hold momentarily, then return to starting position
           
 
           
         
Standing Calf Raises with Machine or Barbell (Calves)  
           
1) Position shoulders under bars on calf machine OR place barbell on behind neck
2) Stand erect will balls of feet on foot pad OR feet flat on floor
3) Keep back straight, head up, legs locked
4) Do not let hips move backwards or forwards
5) Raise up on toes as high as possible
6) Hold momentarily, then return to starting position
           
 
           
         
Barbell DeadLift (Legs and Lower Back)  
           
1) Place barbell on floor in front of you. Keep feet 16" apart
2) Bend down and hold bar just outside of knees
3) Keep knees bent, back straight, head up
4) Using thighs and back, stand erect, arms locked
           
 
           
         
Barbell Stiff Legged DeadLift (Hamstrings and Lower Back)  
           
1) Place barbell on floor in front of you
2) Bend at waist, head up, back straight, knees locked
3) Hold bar with hands about 16" apart
4) Straighten up holding bar at arms length. Lower back towards floor
5) Use muscles of lower back for most of the pulling
           
 
           
           
     
 
 
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