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MONDAY: LEGS

EXERCISE SETS REPS
LEG EXTENSION 3 20
SEATED LEG CURL 3 20
DUMBBELL STEP-UP 3 20 EACH LEG
DUMBBELL SQUAT 3 20
LYING LEG CURL 3 20
WALKING DUMBBELL LUNGE 3 20 EACH LEG
STANDING CALF RAISE 3 20

 

  • LEG EXTENSION

    Start seated on the machine with back of the knees at the edge of the seat and padding on the front of your ankles. It’s important to make sure your hips, knees and ankles are in line with each other. Engage quads and extend at the knee bringing your feet up and in line with knees. Squeeze at the top before slowly releasing back down into bottom position.

  • SEATED LEG CURL

    Sit on the machine with your back against the back support pad. Place the back of your lower leg on top of padded lever just behind your ankles. Secure the lap pad against the top of your thighs, just above the knees. Then grasp the handles on the machine. Pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second. Slowly breathe in as you return to the starting position.

  • DUMBBELL STEP-UP

    Stand up straight, in front of the platform. Hold dumbbells at your sides. Step up on the platform one leg at a time. Perform the desired number of reps, then switch to the other leg.

  • DUMBBELL SQUAT

    In a standing position, legs shoulder-width apart, hold a dumbbell in each hand (palms facing the side of your legs). Keep your back straight and slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Exhale as you raise and straighten your legs again returning to the starting position.

  • LYING LEG CURL

    Adjust the machine lever on the leg curl machine so the pad of the lever sits on the back of your legs, just behind your ankles. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the handles of the machine. Position your toes straight. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. Bring the legs back to the initial position.

  • WALKING DUMBBELL LUNGE

    Starting with your feet together, take a dumbbell in each hand and hold them at your sides, with your palms facing inwards. Taking a long step forward and, landing heel-first, bend both knees so as to lower your body toward to floor. Stop just short of your back knee touching the ground. Push off and take another stride forward with the opposite leg and descend into the lunge again.

  • STANDING CALF RAISE

    Place your feet with the balls of your feet on a small platform or step-up bench. Let your heels travel towards the floor for a good stretch, then press up onto your toes as high as possible and repeat.

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