Workout Instructions
A1:
Hamstring Curl - Seated
4 sets, (1-2) 8-10 reps, (3-4) 12-15 reps
Cues
- Adjust the machine to the appropriate settings and sit with your back against the backrest.
- Engage your core for stability.
- Curl your legs by flexing your knees and pulling the pad towards your glutes. Slowly return to the starting position.
B1:
Leg Press - 45 Degree
2 sets, 15-25 reps
Cues
- Adjust the machine to a comfortable position and place your feet on the footplate as low as possible to ensure maximum knee flexion.
- Engage your core and lean back against the backrest for support.
- Push the footplate away by extending your legs, focusing on using your leg muscles.Remember to maintain control and avoid locking out your knees.
C1:
Adductor - Seated - Machine
2 sets, 12-20 reps
Cues
- Adjust the machine to fit your body comfortably and sit with your back against the backrest.
- Engage your core for stability.
- Press your legs outward against the resistance of the machine, squeezing your inner thighs. Slowly release and return to the starting position.
D1:
Back Extension - 45 Degree
2 sets, 12-20 reps
Cues
- Adjust the machine to fit your body comfortably and sit with your back against the backrest.
- Engage your core for stability.
- Press your legs outward against the resistance of the machine, squeezing your inner thighs. Slowly release and return to the starting position.
E1:
Y Raise - Cable - Lying
3 sets, 12-20 reps
Cues
- Lie face down on a bench or mat in front of a low cable machine.
- Engage your core and keep your body in a straight line.
- Grasp the handle or rope attachment with both hands, palms facing down. Raise your arms out to the sides in a Y shape, squeezing your shoulder blades together. Lower your arms back down in a controlled manner.
