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.

Barbell Back Squat

Stand with the barbell across your shoulders, below your neck, and your feet at shoulder-width, toes pointed out slightly. Keep your chest high, and back slightly arched. Bend your knees and hips as if sitting in a chair, until your hips drop below parallel to the floor.

Reverse the motion by driving through your heels and pressing your hips forward to return to the start position. Squeeze your glutes at the top of the movement.

Leg Press

Sit down on the leg press machine and place your legs on the platform directly in front of you at a shoulder width foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. It is important that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Tip: Make sure to lock the safety pins properly once you begin. You do not want that platform falling on you fully loaded.

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.

Seated 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.

DUMBBELL Stiff-Leg Dead Lift

Stand with your chest out and shoulders back, maintaining a slight arch in your lower back. Position your feet straight under you, about hip-width apart, with a very slight bend in your knees. With a flat back, lean forward from your hips, pushing them rearward as the dumbbells slide down toward mid-shin level. Stop before your lower back starts to curve and rise back up, pushing your hips forward as you exhale at the top.

DUMBBELL Walking 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.

Seated Calf Raise

Sit on the machine and place the ball of your foot on the lower portion of the platform provided, with the heels hanging off. Place your lower thighs under the lever pad and then place your hands on top of the lever pad in order to prevent it from slipping. Lift the lever slightly by pushing your heels up and release the safety bar. This is your starting position. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement. Raise the heels by extending the ankles as high as possible. Hold the top contraction for a second. Do not bounce at top or bottom position.