Leg Extensions

To begin this movement, start by holding the handles provided at the sides of the leg extension machine and pull your butt into the seat while keeping your back flat against the back pad.
From here, Point your toes forward and extend outwards until your thighs are in line with your shins.
Begin to slowly lower the weight back down to the starting position which should be a 90 degree angle, and repeat!

Squats

The big bad Squat! To begin this movement, put the bar in a comfortable position on your back and place your hands along the bar in a comfortable position but keep tension so that the bar is pressed tightly on your back.
With your feet slightly wider than shoulder width apart, begin to squat down on your heels keeping your torso upright and core tight.
Once you reach about a 90 degree angle at your knees, begin to push back up staying on your heels once again until you reach the top starting position before repeating.

Hack Squats

To set up, put your feet out in front of you with a slightly wider than shoulder width apart stance and your toes pointed slightly outwards.
Keeping your butt and back against the backpad and your hands on the provided handles by your head, release the mechanism and squat down keeping your weight on your heels until you reach 90 degrees.
Pushing through your heals, return to the starting position just before your knees lock out and repeat.

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Leg Press

Begin by putting the back rest in an upright position and place your feet slightly wider than shoulder width apart on the leg press machine.
Release the catch bar for the leg press and begin to come down with your knees pushed outwards until your legs form a 90 degree angle at the bottom of the movement.
From here, be sure to push through your heels to finish out the movement once you reach time top again.
Keep constant tension on your legs by not fully locking them out at the top and repeat for the designated amount of reps.

Single Leg Hamstring Curl

Kneeling on the single leg hamstring machine, stay as upright as possible throughout this movement to maximize the effectiveness on your hamstring and avoid bringing your glutes into the movement.
While pointing your toe, curl your leg back and up towards your butt to where you reach about a 90 degree angle with your knee and slowly return back to the starting position before repeating.

Sumo Deadlifts

Begin by placing your feet about a foot out from each shoulder so that your hand placement on the bar is inside your feet.
As you bend down to grab the bar keep your shoulders pulled back and your back flat as you pull the slack out of the bar, look up, and raise the bar as close to your body as possible while pushing through your heels until you reach a full standing position.
On your descent, be sure to keep your back flat once again and return the bar to the starting position on the ground before repeating.

Seated Hamstring Curl

Begin seated on the hamstring curl machine and move the back pad forward or backwards enough so that your ankles are rested on the ankle bad.
With your legs pointing straight out, lower the knee pad onto your lower thighs and begin by curling until your legs create a 90 degree angle.
Return to the starting position and repeat.

Seated Calf Raise

Seated with the knee pad firmly against your thighs and balls of your feet on the foot rest, release the safety catch bar and push so that your calves are at a full contraction and only your balls of your feet and toes are on the foot pad.
From here, slowly lower your calves down to where your heels begin to dip towards the floor a bit for a good stretch before repeating.

Standing Single Leg Calf Raise

Begin by standing on a stable surface about 6 inches to 1 foot off of the ground.
Place the ball of one foot on the raised surface with your heel hanging off. Now take your other foot and hook it behind your ankle for support and begin to slowly raise and lower your heel to get a good squeeze at the top of the movement, and a good stretch at the bottom.