HAMSTRING CURL (4 x12)
WEEK 3 DAY 2: LOWER BODY
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14s
There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weight on the way back to starting position too.
Weight Reccomendations:
Beginner:14-40lbs
Intermediate:45-80lbs
Advanced:85-100lbs
*Modification: you can do these lying with medicine ball or band!
Up Next in WEEK 3 DAY 2: LOWER BODY
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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...
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SUPERSET: GLUTE BRIDGE + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET: ABDUCTORS + LUNGE JUMPS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
