Lying Hamstring Curl

Begin lying on the hamstring curl machine and move the back pad forward or backwards enough so that the pad is resting on the back of your ankles, just below your calves.
With your legs pointing straight out, pull the pad towards your butt without pointing your toes to ensure your calves to most of the work.
Return to the starting position and repeat.

Substitutions / Variations:

Seated Hamstring Curl | Single Leg Hamstring Curl

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!

Substitutions / Variations:

Reverse Lunge | Split Leg Lunge

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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.

Substitutions / Variations:

Hack Squat | Squat | Vertical Leg Press | Overhead Kettlebell Squat Press

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.

Substitutions / Variations:

Glute Ham Raise | Single Leg Hamstring Curl | Glute Bridge

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.

Substitutions / Variations:

Jump Squat | Bodyweight Squat With Weight Push

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.

Substitutions / Variations:

Single Leg Calf Raise

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.

Substitutions / Variations:

Seated Calf Raise

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.

Substitutions / Variations:

Bodyweight Overhead Squat Press | One Arm Overhead Kettlebell Squat

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.

Substitutions / Variations:

Incline Dumbbell Shrug | Prone Single Arm Cable Lat Pulldown

Bodyweight Overhead Squat Press

Bodyweight Squat With Weight Push

Leg Press

Leg Extensions

Back Extension

Lying Hamstring Curls

Seated Hamstring Curls

Standing Single Leg Calf Raise

Seated Calf Raise

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