1. Stiff Legged Dead Lifts – (Note: The
picture shown is using a barbell.
You should use 2 dumbbells for better results)
• Grasp two dumbbells and hold them at your
sides.
• Keep your feet less than shoulder width
apart. Now have your legs close
to being locked and bend forward from the
waist, with your back straight,
until your upper body is parallel with the
ground, the bar hanging at arm's
length below you. Now lift your torso back up
again, pull your shoulders
back, and arch your lower back in for a
complete lower back contraction.
If you can’t get enough of a stretch use a
block or stand on a bench while doing this exercise.
2. Lunges
• Grasp two dumbbells and hold them at your
sides
• Having your back straight, head up, and chest out as if
you were showing off Step forward, bend your knees, and bring
your trailing knee close to the floor. Your step should be
long enough so that your back leg becomes almost straight.
Push yourself back up off your heel not your toe to the
starting position with one strong movement, bringing your feet
together, then step forward with the other foot and repeat the
movement. You can do all your repetitions with one leg, and
then repeat with the other, or you can alternate throughout
the set.
3. Leg Curls
• Go to the leg curl machine and lay face down and place
your heels under the lever mechanism. Your legs should be
stretched out straight.
• Staying flat on the machine, curl your legs up as far as
possible, until the hamstrings get a peek contraction. Release
and lower the weight under control back to the starting
position. Hold on to the handles or even the bench itself to
keep you from coming up off of the bench. Leg curls should be
done through the fullest range of motion possible.
4. Standing Leg Curls
• Stand up to the leg machine and place one leg behind the
lever mechanism.
• Keep yourself steady and curl the leg back toward your
behind as much as possible. Get a peak contraction at the top
and then lower the weight back to the starting position.
Perform the set with one leg, and then repeat the exercise
using the other leg. Be certain to keep the movement under
control. These can be performed with ankle weights as well.
Just use the ankle weights as the resistance and if you need
more resistance, place two ankle weights on one leg. When
using ankle weights make sure your form is extremely strict.
Don't just lift the weight up and down. Take at least 2
seconds to lift the weight and hold it at the top for a second
or two, and then lower the weight about a rate of 3 seconds.
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