Sit into the machine, there are many variations of this machine, refer to the instruction label on the side if you don’t know exactly how yours works! Lift the lever/prepare the weight. Engage your core, slowly drop into a squat, keeping your knees in line with your ankles. Push through your heels & your glutes as you extend your legs back to starting position. Make sure not to fully lock out your legs.
Weight Recommendations:
*this will vary depending on what type of machine you’re using
Beginner: 35-50lbs
Intermediate: 60-90lbs
Advanced: 95-160+lbs
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 3 DAY 2: LOWER BODY
-
SUPERSET: GLUTE BRIDGE + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
-
LEG EXTENSIONS (4x10)
Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs...
-
SUPERSET: ABDUCTORS + LUNGE JUMPS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
