L E G S
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Instructions
Alternative Exercises
1. For this exercise you will need to use a Leg Extension Machine. 2. Adjust the weight stack of the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad, then adjust the machine’s lever to fit your height -place the lever just above your feet. Your legs should be at a 90-degree angle between your lower and your upper legs. Your feet should be flexed and pointing forward, with your hands holding on to the machine’s side bars. This will be your starting position. 3. Use your quads muscles to fully extend your legs forward while ensuring that the rest of your body remains stationary on the seat. 4. Slowly bring your lower legs back down to their starting position while in full control and while keeping your quads muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees and/or quads injury. Do NOT swing or jerk the lever in anyway, but rather execute slow and controlled movements to gain the best out of this exercise. Make sure both your feet stay ‘flexed’ and pointing forward throughout the entire movement. STOP immediately if you felt any sharp knee pain.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall with your feet placed at about hips width apart, and your heels slightly elevated by placing a small weight plate under each heel. Bring your hands together just below your chin level as you make a fist, with your elbows pointing out and your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back.
Video - Picture
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Instructions
Alternative Exercises
1. For this exercise you will need to use a Seated Leg Press Machine. 2. Adjust the weight stack on the machine to your desired resistance to be used then sit comfortably with your back pressed firm against it’s back pad. Place the arch of your feet (top half part) firm against the bottom part of the machine’s front platform, with your feet spread at about hips width apart, and your legs bent as if you’re in a squatting position. Hold on to the sidebars next to your seat with your head facing forward. This will be your starting position. 3. Start pressing with your feet against the front platform while engaging your quads muscles to push your body all the way to the back until your legs are fully extended. Your torso should remain flat and stationary on the machine throughout the entire movement. 4. Slowly bring yourself back to your starting position by flexing your knees forward (without moving your feet from their designated spots) while keeping your quads muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any knees, quads, hips and/or lower back injury. STOP immediately if you felt any sharp knee and/or lower back pain.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while holding a weight plate just below your chin level, with your elbows pointing out and your head facing forward. Place your feet at hips width with your heels slightly elevated by placing a small weight plate under each heel. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, with the weight plate held up just below your chin level. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight plate when performing this exercise to avoid getting any knees, quads, hips, lower back and/or wrists injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate held up the entire time while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall while holding a dumbbell in each hand held down at arm’s length right next to you, with the palms of your hands facing inwards, and your head facing forward. Place your feet at about hips width apart, with your heels slightly elevated by placing a small weight plate under each heel. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your arms fully extended with the weights right next to you. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any knees, quads, lower back and/or wrists injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back.
Video - Picture
Instructions
Alternative Exercises
1. Stand tall while carrying a stacked barbell resting comfortably behind your neck, with your hands holding the bar firm from both sides just a bit wider than your shoulders width. Place your feet at about hips width apart, with your heels slightly elevated by placing a small weight plate under each heel, and with your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, with the bar held stationary behind your neck. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set barbell when performing this exercise to avoid getting any knees, quads, hips, lower back, shoulder and/or wrists injury. Make sure that the bar rests comfortably on your ‘trapezius’ muscles (fleshy area) and NOT pressed against your neck vertebrate to avoid injury. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load without putting any negative pressure on your lower back.
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Video - Picture
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Alternative Exercises
Instructions
1. Place a Swiss ball against a pillar or a wall then stand tall with the center of your back pressed up against it. Place your feet at about hips width apart, and about a foot away from where the ball vertical axis is. Place both your hands gently on top of your shoulders in a cross armed fashion, with your elbows pointing out and your head facing forward. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your back pressed firm against the ball while rolling down with it as you squat down. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp knee pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load.
Video - Picture
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Instructions
Alternative Exercises
1. Place a Swiss ball against a pillar or a wall then stand tall with the center of your back pressed up against it, while holding a weight plate just below your chin level, with your elbows pointing out and your head facing forward. Place your feet at about hips width apart, and about a foot away from where the ball vertical axis is. This will be your starting position. 2. While maintaining a straight & upright posture, begin to squat down by flexing your knees forward as you go down while keeping your quads muscles fully engaged, and with your back pressed firm against the ball while rolling down with it as you squat down, with the weight plate held up just below your chin level. 3. After reaching a full squatting position, engage your quads muscles to bring your body all the way back up to a full-standing position. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set weight plate when performing this exercise to avoid getting any knees, quads, hips and/or shoulders injury. STOP immediately if you felt any sharp knee pain. Make sure to always maintain a straight & upright torso while performing this exercise to force your quads muscles to handle most of the work load. It is normal for you to feel a slight burn in your shoulders muscles due to the effort being done to keep the weight plate held up the entire time while performing this exercise.