Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Weight Recommendations:

Beginner: 20-50lbs...

Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells

Intermediate: 10-25lb plates on each side of the...

Start standing up on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

Weight Recommendations:
Beginner: Try...

Perform all reps of the Leg Extension first, then move straight into the Calf Raises. Rest for 30-60 seconds in between each set!

Stand with a dumbbell in the hand of your working foot, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weight down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

Weight Rec...

Perform your Squat Jumps with a pulse at the bottom, then move onto your back on the floor to perform your heavy Glute Bridges. Rest for 30-45 seconds in between each round!