FM 22 M3D1

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1

Leg Extensions

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).

Rep information

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3

Leg Press

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

10 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 six inches apart only come down so far that your but doesn't come off the seat. Increase weight on set 3.

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5

Smith Machine Calf Raise

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

25 Reps

25 Reps

25 Reps

25 Reps

View instructions

Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down. Return slowly to the starting position as you breathe in while lowering your heels. Repeat for the recommended amount of repetitions.

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7

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

Follow instructions below.

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9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

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2

Standing Leg Curl

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

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

1/2

4

Leg Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Feet high and wide and flailed like a duck. Toes almost coming off the right and left side of platform. this one go as deep as you can. Knees towards shoulders. You should feel a stretch in your ass and hamstrings.

25 Reps

25 Reps

25 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.

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6

Walking Lunge With Overhead Weight

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

By this point you will be dead. No need to use dumbbells. 4 sets of 15 steps then get out of there.

Select a plate that you’re able to hold overhead for a time of at least 30 seconds. Grasping the plate with both hands, raise it overhead until your arms are fully extended. Stand with your feet shoulder-width apart, arms fully extended overhead. This will be your starting position. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat for recommended number of repetitions.

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8

Warm up sets =

0 Warm up sets

Working sets = 

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Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video
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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video