| |
 |
Perform 3 sets of all exercises following these general guidelines:
Set 1 - Warm-up: 10 - 15 reps using light weight
Set 2 - Getting harder: 8 - 10 reps using moderately heavy weight
Set 3 - Heavy: 5 - 8 reps of a challenging weight. Do not perform to failure.
If your form fails during your first two sets, use a lighter weight
The last rep of your last set should be difficult
Rest approximately 1 - 2 minutes between sets
Quadriceps
Leg Extensions
- Sit on a leg extension machine
- Position foot pad on the top of both feet, at the ankle joint
- Start exercise with your knees flexed at a 90 degree angle
- Extend and straighten your legs (do not lock out your knees - this keeps the muscles under tension and will help development)
- Pause for a count of 3
- Lower legs to starting position
Note: Pointing your toes slightly toward each other works the inner Quads pointing your toes slightly outward works the outer Quads.
Lunge (or Walking Lunge)
- Stand upright with your feet shoulder width apart
- Hold a dumbbell of a comfortable weight in each hand
- Using a long stride, step forward with your right leg
- Keeping your upper body straight, drop your back (left) knee towards the floor (but don't touch the floor) by bending both knees
- Hold the tension in the front of your leg, then raise your body straight up
- Return to starting position
- Repeat
Smith Machine* Squat (alternate exercise for Leg Extensions)
- Stand under a Smith Machine with your feet shoulder width apart
- Point toes either straight ahead or slightly outward (never inward to avoid knee strain)
- Look straight ahead
- Weight should rest on your shoulders (not your neck)
- Grip barbell with hands slightly wider than your shoulders
- Plant feet firmly on the floor (don't raise your heels), inhale and move your butt back and downward - don't start by bending your knees
- Don't allow your knees to move forward
- When your thighs reach parallel, begin exhaling and return to starting position
- Repeat
*A Smith Machine is essentially a squat rack with built-in safeties and balances. It's ideal if you’re working out alone, or new to training with freeweights.
Biceps Femoris (rear of leg - Hamstring region)
Lying Leg Curl
Lie on your stomach on an angled Leg Curl bench with your legs straight out
Knees should extend over the bench and be free of support
Back of your upper ankle should rest on the underside of the rollers
Inhale, hold your breath, and bring your ankles and the weight up as close as possible to your butt
Keep your knees and the rest of your body as still as possible
Contract your Hamstrings at the top of the movement pause for a slow 3 count and lower your feet back to the starting position
Repeat
Calves
Standing Calf Raises (works Gastrocnemius - upper calf muscles)
- Stand with your knees locked
- Place and hold a properly weighted barbell across the back of your shoulders (if using a Smith Machine or squat rack), or place pads on shoulders if using a Calf Raise Machine
- Balls of your feet should be on the edge of a 4 inch high block
- Keep toes should be pointed forward
- Lower heels until you feel a good stretch in the calves
- Raise your heels as high as you can
- Keep your legs strait and your knees and hip locked
- Hold for a slow 3 count
- Repeat
Seated Calf Raises (works Soleus - deeper and lower calf muscles)
- Sit either on a bench with a heavy weight plate on your lap near your knees, or on a seated calf raise machine using desired weight
- Bend knees at a 90 degree angle
- Balls of your feet should be on the edge of a 4 inch high block
- Keep toes should be pointed forward
- Lower heels until you feel a good stretch in the calves
- Raise your heels as high as you can
- Hold for a slow count of 3
- Repeat
| |
|
|
|
