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

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.

Substitutions / Variations:

Seated Calf Raise | Standing Single Leg Calf Raise

Glute Ram Raises

You can perform this movement with a Glute Ham Raise machine or modified on the floor with your knees on a yoga mat, and a partner holding down your ankles.
Begin with your hips forward and your glutes tight and keep them this way throughout the entire movement to maximize the movements effectiveness.
Begin to lower your body towards the floor/apparatus as slowly as you can and push off from the provided handles or floor to give yourself a boost off the bottom to help hinge yourself back up to the starting position before repeating for the designated amount of reps. (Or as many as you can handle as these are tough!)

Substitutions / Variations:

Straight Leg Deadlift | Seated Hamstring Curl | Single Arm Straight Leg Deadlift with Kettlebell

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.

Substitutions / Variations:

Hack Squat | Leg Press | Bodyweight Squat with Weight Push

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.

Substitutions / Variations:

Sumo Deadlift | Reverse Lunge | Leg Press | Vertical Leg Press

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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

Sitting Leg Curl

Sit in a chair, nice and upright. Place your palms face up under your thighs
Begin by keeping your back straight, arms almost fully extended. Curl into your thighs, pull up with your palms. It should look like you’re doing a crunch
Repeat for the designated amount of reps

Substitutions / Variations:

Elbow Curls | Towel Curls

Elbow Curl

Begin by lying on your side with one leg on top of the other, our hand is going to clasp the underside of our bottom thigh, getting a nice firm grip. Our forearm will stay on the ground the whole time, we will hinge from our elbow.
Hinge up into your body, really focusing on the contraction of the bicep and curling up towards the bottom half of your body
Slowly release yourself back to the starting position
Repeat for the designated amount of reps

Substitutions / Variations:

Towel Curl | Sitting Leg Curl

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.

Substitutions / Variations:

Glute Ham Raise | Seated Hamstring Curl

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

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

Squats

Hack Squats

Leg Extensions

Stiff Legged Deadlifts

Glute Ham Raises

Back Extensions (Bodyweight Only)

Standing Calf Raise

Seated Calf Raise

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