Workout Instructions
A1:
Abduction Machine
2 sets, 15-20 reps
Cues
- Activate hip muscles: Focus on engaging the muscles on the outer side of your hips, such as the gluteus medius and gluteus minimus.
- Maintain posture: Sit upright with your back against the backrest and keep your knees at a 90-degree angle.
- Control the movement: Use a slow and controlled motion, avoiding jerking or using momentum.
B1:
Smith Machine Squat
2 sets, 8-12 reps
Cues
- Position yourself under the Smith machine bar with your feet shoulder-width apart and the bar resting on your upper traps or slightly lower on your back.
- Lower your body by bending at the hips and knees. Keep your chest lifted, push your hips back, and maintain a neutral spine. Aim to lower until your thighs are parallel to the ground or slightly below.
- Push through your heels, extend your hips and knees, and drive upward to return to the starting position. Maintain control throughout the movement and avoid locking out your knees at the top.
C1:
Single Leg Press
3 sets, (1) 10-15 reps (2-3) 15-20 reps
Cues
- Sit upright with your back against the backrest and ensure that your knee is in line with your toes. Engage your core muscles to stabilise your torso.
- Push through your heel and extend your leg, straightening your knee and pushing the footplate away from you. Focus on using the muscles of your working leg, such as the quadriceps and glutes, to perform the movement.
D1:
Hip Adductor
2 sets, 15-20 reps
Cues
- Sit on the machine with your back against the backrest and position your legs against the leg pads, allowing your knees to bend at a 90-degree angle.
- Activate your core muscles by pulling your navel towards your spine. Sit tall with good posture, keeping your back against the backrest throughout the exercise. This will provide stability and support to your spine.
- Press your legs inward against the resistance provided by the machine. Focus on using the muscles on the inner side of your thighs, particularly the adductor muscles. Squeeze your inner thighs together as you bring your legs closer. Control the movement and avoid any jerking or sudden motions.
E1:
Standing Calf Raise
3 sets, 8-12 reps
Cues
- Stand with your feet hip-width apart, toes pointing forward, and your core engaged for stability.
- Slowly lift your heels off the ground by pushing through the balls of your feet. Rise as high as you can onto your tiptoes while maintaining control and balance. Focus on contracting your calf muscles as you lift.
- Gradually lower your heels back to the starting position, allowing your calves to stretch. Maintain control throughout the descent and avoid bouncing or dropping your heels abruptly. Aim for a slow and controlled movement in both the upward and downward phases of the exercise.
