SEATED LEG PRESS (4x12)
WEEK 3 DAY 2: LOWER BODY
•
42s
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
-
KB DEADLIFT (4x12)
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight.
Weight Recommendations:
Beginner: 10-20lbs
Interm... -
HAMSTRING CURL (4 x12)
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 weigh...
-
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...
