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Seated Legcurl
Areas Worked
Back of Upper Leg
Sit
into the machine. Wrap your legs in front of the pads making sure they
are resting just at the bottom of your legs. Hold onto the handles and
start to curl your legs down and underneath you. Then return slowly to
the start position. Breath out on the pulling phase and in on the
return phase.
Perform one set of 15 - 20 reps
Posture : Back Flat, Eyes to and Abs tight
Lying Leg Curl
Areas Worked
Back of Upper Leg
Lay chest down on the Leg Curl Machine, adjust pad so it comes above the heel of your foot. Grab hold of handles for support. Keeping toes comfortably pointing down start to pull the weight up as high as possible in a smooth rhythmic fashion, squeeze at the top of the movement keeping your hips firmly against the bench at all times. Then slowly return to the start position. Breath out on the pulling phase and in on the return phase.
Perform Sets of 15 - 20 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Back of Upper Leg
Lay chest down on the Leg Curl Machine, adjust pad so it comes above the heel of your foot. Grab hold of handles for support. Keeping toes comfortably pointing down start to pull the weight up as high as possible in a smooth rhythmic fashion, squeeze at the top of the movement keeping your hips firmly against the bench at all times. Then slowly return to the start position. Breath out on the pulling phase and in on the return phase. Perform Sets of 15 - 20 Reps
Posture
Back neutral, Eyes to the horizon and Abs tight.
Dumbell Straight Legged Deadlift
Areas Worked
Back of Upper Leg, Lower and Middle of Back
This exercise is also featured in the weight training section for your lower back.
Stand
with a hip-width stance. Carefully bend down and grasp two dumbells,
whilst standing upright hold the dumbells to your side with palms
inwards. Without bending at the knees start to slowly bend at the hips
curling your back over. Bring the dumbells down the front of your legs
until you feel a MILD stretch in the back of the upper leg, return to
start position. Breath in on the lowering of the exercise and out on
the return phase.
Perform one set of 15 - 20 reps
Posture
Abs tight, allowing head to naturally drop as you lower.
Back of Upper Leg, Lower and Middle of Back
This exercise is also featured in the weight training section for your lower back.
Stand
with a hip-width stance. Carefully bend down and grasp two dumbells,
whilst standing upright hold the dumbells to your side with palms
inwards. Without bending at the knees start to slowly bend at the hips
curling your back over. Bring the dumbells down the front of your legs
until you feel a MILD stretch in the back of the upper leg, return to
start position. Breath in on the lowering of the exercise and out on
the return phase.Perform one set of 15 - 20 reps
Posture
Abs tight, allowing head to naturally drop as you lower.
Barbell Straight Legged Deadlift
Areas Worked
Lower Back, Middle Back and back of Upper Leg
Also used for the lower back.
Stand
with a hip-width stance. Carefully bend down and grasp a barbell,
whilst standing upright hold the barbell on the front of your upper leg with palms backwards. Without bending at the knees start to slowly bend at the hips
curling your back over. Bring the barbell down the front of your legs
until you feel a MILD stretch in the back of the upper leg, return to
start position. Breath in on the lowering of the exercise and out on
the return phase.
Perform one set of 15 - 20 reps
Posture
Abs tight, allowing Head to naturally drop as you lower.
Lower Back, Middle Back and back of Upper Leg
Also used for the lower back.
Stand
with a hip-width stance. Carefully bend down and grasp a barbell,
whilst standing upright hold the barbell on the front of your upper leg with palms backwards. Without bending at the knees start to slowly bend at the hips
curling your back over. Bring the barbell down the front of your legs
until you feel a MILD stretch in the back of the upper leg, return to
start position. Breath in on the lowering of the exercise and out on
the return phase.Perform one set of 15 - 20 reps
Posture
Abs tight, allowing Head to naturally drop as you lower.