Full squat – 5 sets of 8-10 reps
- Hold bar securely between traps and rear shoulders
- Feet should be directly under the bar
- Legs reasonably apart
- Breath!
- When you’re stable prepare to squat
- Lower body into squat position
- Hold at the bottom
- Lock your hips and knees at the top
- Squeeze glutes at the top
- Repeat
Leg press – 3 sets of 10 reps
- Sit down onto the machine
- Place legs on machine platform directly in front
- Lower safety bar beside you
- Press your feet onto the platform pushing it up
- When your legs are fully extended it is important to make sure you do not lock your knees!
- Begin to slowly and in your own time lower the platform
- Your legs should make a 90 degree angle
- Go back into the starting position and repeat.
Hamstring curl – 4 sets of 10 reps
- Before sitting on the machine, adjust it to your height so you will be comfortable
- Sit on the machine
- The lever should be positioned on the back of your leg
- Ensure your toes are pointing straight
- Curl your legs back as far as possible and hold
- Bring the legs back to the starting possition
- Repeat exercise
Stiff-leg deadlift – 3 sets of 4-8 reps, increase weight and lower reps with each set
- Bar should be positioned in front of you
- Grasp the bar with palms facing down
- Stand with torso straight
- Your legs should be spaced apart
- Your knees should be slightly bent
- Bending your hips but keeping your back straight
- Lower barbell over your feet
- Bring your torso up by extending your hips
- Go back into starting position
- When you’re ready, repeat
Leg extension – 5-8 sets of 10-15 reps
- Add or take off weight
- Sit on the machine
- Legs positioned under pad whilst holding side bars
- Using quadriceps extend your legs forward
- Ensure the rest of your body stays seated
- Hold the position
- Carefully lower the weight back to starting position
- Repeat