LEG PRESS - Machine

TARGET MUSCLES:

• Quadriceps (front of thigh) Hamstrings (back of thigh) Gluteals (butt)

START POSITION:

PROCEDURE:

• Slowly lower the foot plate so that the knees are at no more than a 90 degree angle.
• Pause
• Slowly push plate back until legs are again straight.
• Don't over extend knees.
• Pause briefly.
• Repeat 15 times.

LEG EXTENSION - Machine

TARGET MUSCLES:

• Quadricep (front of thighs)

START POSITION:

• Keep abdominals (stomach) contracted.
• Keep back flat against the seat without arching.
• Position the seat back so that the knees are at or just slightly over the edge of the seat.
• Grasp handles.

PROCEDURE:

• Fully extend legs, squeeze quadriceps and hold briefly.
• Slowly lower shin pad to start position.
• Repeat 12-15 times.

BACK EXTENSION - Roman Bench

TARGET MUSCLES:

• Erector Spinae (Lower Back)
• Hamstring (Upper rear leg)
• Gluteus Maximus (Butt)

START POSITION:

• Lie on the bench in the prone position.
• Start with head and back lowered and perpendicular to the floor.
• Hands behind the head and elbows out.
• Edge of bench should be just below illiac crest (groin on bench).

PROCEDURE:

• Extend back and lift back to slightly above horizontal position, exhale.
• Inhale and return to start position.
• Repeat 12-15 times.

ABDOMINAL CRUNCH

TARGET MUSCLES:

• Abdominals (stomach)

START POSITION:

• Lie on your back and place legs slightly wider than shoulder width apart.
• Place fingers behind ears with the elbows out.
• Most of the abdominal exercises can also be performed with free weights using a weight plate or dumbbell on the chest for additional resistance.

PROCEDURE:

• Maintain a constant chin angle and contract your stomach muscles only.
• Your stomach will compress and your shoulders will rise up.
• Hold the position momentarily and descend back down slowly.
• Lower back and buttocks should remain flat on the floor at all times.
• Repeat each 12-15 times.