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!

Standing Calf Raise (Gym)

Begin by standing on a stable surface about 6 inches to 1 foot off the ground, under the smith machine.
Place the balls of your feet on the raised surface with your heels hanging off.
Begin to slowly raise and lower your heels to get a good squeeze at the top of the movement, and a good stretch at the bottom.

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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.

Stiff Legged Deadlifts

Begin by placing your feet shoulder width apart and facing foward so that when you bend down to grab the bar your hands are just outside 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.

Bodyweight Overhead Squat Press

Beginning in an upright position, hold the kettlebell at shoulder level with one hand with your palm facing outwards.
Begin to squat down staying on your heels and keep the kettlebell at shoulder level until your begin to come back up.
As you come up from the squat press the kettlebell upwards until your arm is fully extended overhead and on your descent back down into your next rep bring the kettlebell back to shoulder level. 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.

Bodyweight Squat With Weight Push

To begin this movement, have the dumbbell or play held directly in front of your chest with your feet slightly wider than shoulder width apart.
Squat down staying on your heels to ensure your toes do not travel over your knees, and at the same time push the dumbbell or plate straight out in front of you on your descent.
Once you reach the 90 degree point with your squat, begin to come back up while pushing through your heels and bringing the dumbbell/plate back inwards towards your chest.

Back Extension

Begin by setting the thigh pad on the back extension apparatus so that it is resting against your upper thighs.
Next, Hook the back of your heels so that they are firmly up against the provided ankle pads.
Begin by folding forward at your hips while keeping your back flat with your head up. When you have folder over to where you are looking straight at the ground, hinge yourself back up to the starting position while keeping your back flat. Be sure to not round at anytime during this movement.