FM 1 Legs, Glutes and Back

• Perform each exercise 3 times
• Take 45-60 seconds between sets
• Take 2 minutes between exercises
• Use a weight you can use for around 12-15 reps
• Keep the heart rate at 125bpm throughout

I would recommend getting a book so you can record your weights so next time you do the work out you know what you did before.

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1

Standing Leg Curl

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0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions. Perform the same exercise now for the left leg.

Rep information

Increase weight as you go, last rep should be a struggle if you have weight right.

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3

Leg Press

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0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section.

Rep information

Feet high on and wide on this to activate the hamstrings. Increase weight as you go, last rep should be a struggle if you have weight right.

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5

Wide-Grip Lat Pulldown

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

View instructions

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat this motion for the prescribed amount of repetitions. Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

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7

Elevated Cable Rows

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Place it on the seat of the cable row machine. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat for the recommended amount of repetitions. Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so. Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).

Rep information

Follow instructions below.

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9

Single Leg Glute Bridge

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then return to the starting position.

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11

Walking, Treadmill

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0 Warm up sets

Working sets = 

1 Working set

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Rep information

20 minutes of cardio of your choice keep heart rate at 125 bpm throughout, adjust machine to reach the target.

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2

Goblet Squat

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0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Rep information

Increase weight as you go, last rep should be a struggle if you have weight right.

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4

Calf Press

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

4 seconds on way up and 2 seconds to go down, nice and slow. Find the right weight so last rep is a struggle and stick on that weight.

15 Reps

15 Reps

15 Reps

Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform. Select an appropriate weight, and grasp the handles. This will be your starting position. Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible. After a brief pause, reverse the motion and repeat.

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6

Hyperextensions With No Hyperextension Bench

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Slow and try and keep your back straight whilst doing it using your core not your back.

15 Reps

15 Reps

15 Reps

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). Tip: Never round the back as you perform this exercise. Slowly raise your torso back to the initial position as you exhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.

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8

Glute Kickback

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it. Go back to the initial position as you inhale and now repeat with the left leg. Continue to alternate legs until all of the recommended repetitions have been performed. Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.

Rep information

Follow instructions below.

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10

Ab Crunch Machine

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Pull the machine up using your core not your arms and back. Focus on Abs as with all exercises focus on the muscle your working.

15 Reps

15 Reps

15 Reps

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet. After a second pause, slowly return to the starting position as you breathe in. Repeat the movement for the prescribed amount of repetitions. Caution: For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.

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12

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Rep information

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