FM 24 HL

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1

Walking Lunge With Overhead Weight

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

50 reps

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.

Rep information

Just a warm up. Take 50 steps each leg, feel free to move outside if it's not too hot. take a many breaks as you need to reach 50. No need to use weights for this one. Keep body as upright as possible.

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3

Standing Leg Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

10 Reps

10 Reps

10 Reps

10 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

You can use the seated leg extension machine for this one. face the chair and go 1 leg at a time.

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5

Goblet Squat

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Follow instructions below.

10 Reps

10 Reps

10 Reps

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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.

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7

Rowing, Stationary

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

15 Reps

To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture.Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

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 = 

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Rep information

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2

Smith Machine Squat

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section). Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions. Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with leg presses instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance. Same as the Barbell Squat but with a Smith Machine.

Rep information

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4

Leg Extensions

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

Rep information

25 Reps

25 Reps

25 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).

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6

Standing Barbell Calf Raise

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

25 Reps

25 Reps

25 Reps

25 Reps

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck). Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched. Repeat for the recommended amount of repetitions. Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury. Variations: There are several other ways to perform a standing calf raise. A calf press machine instead of a squat rack can be used as well as dumbbells with one leg or two legs at a time. A smith machine can be used for calf raises as well. You can also perform the barbell calf raise using a piece of wood to place the ball of the foot. This will allow you to get a better range of motion. However be cautious as in this case you will need to balance yourself much better.

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8

Warm up sets =

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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

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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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