Warm Up
10 Minutes
1: Leg Press
3 Sets / 15-20 Reps / 60-120 Sec Rest
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. 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.
2: Stiff Leg Deadlift
3 Sets / 8-10 Reps / 60-120 Sec Rest
Stand with feet hip-width apart holding a barbell. Bend until your torso is parallel to the floor. Allow your arms to hang, with your palms facing you. Bend your elbows and pull the barbell to your chest. Pause, then drop your arms to lower them.
3: Leg Curl
3 Sets / 8-10 Reps / 60-120 Sec Rest
Adjust the machine lever to t your height and sit on the machine with your back against the back support pad. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight. As you ex- hale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Slowly return to the starting position as you breathe in.
4: Dumbbell Lunge
3 Sets / 12-16 Reps / 60-120 Sec Rest
Hold two dumbbells by your side and go into a lunge. Bring your other leg through into another step.
5: Seated Calf Raise
3 Sets / 15-20 Reps / 60-120 Sec Rest
Flex your calves as high as possible before returning back to the starting position.
6: Cable Crunch
3 Sets / 20 Reps / 60-120 Sec Rest
Kneel below a high pulley that con- tains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyper-extend the lower back.
7: Plank
2 Sets / To Failure / 60-120 Sec Rest
Rest on your forearms, tense your abs and keep your body straight from your head to your ankles. Hold the position for as long as you can.