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Leg Press

Areas Worked

Front of Upper Leg and Buttocks

Sit into leg Press Machine, adjust seat so you can achieve a full range of movement without the weight touching stack. Whilst holding onto the handles for security and support push the weight up stopping just before your knees lock out. Return to the start position. Breath out on the pushing phase and in on the return phase. Raising your feet higher on the platform will increase the tension on the Back of the Lower Leg.

Perform one Set of 15 - 20 Reps

Posture

Back neutral Eyes to the Horizon and Abs tight.

Dumbbell Squat

Areas Worked

Front of Upper Leg, Lower Back and Buttocks

Grab hold of two Dumbbells holding them to your side with palms facing inward.  Position your feet about shoulder width apart. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to floor. Once you reach this position, press the weight up back to the starting position. Keep your back as vertical as comfortably possible. You can put your heels on a 1-2 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Breath out on the pushing phase and in on the return phase.

Perform one set of 15 - 20 reps 

Posture

Back flat, Eyes to the horizon, Abs tight.

Leg Extension

Areas Worked

Front of Upper Leg

Sit in the Leg Extension Machine, adjust back rest so middle of knee joint is in line with pivot of lever. Adjust shin pad so it comes above the instep of your foot, then adjust the reach of the lever so you obtain a full range of movement. Grab hold of handles for support (use the seat belt if the machine has one) Keeping toes comfortably pointing up start to bring the weight up as high as possible in a smooth rhythmic fashion, squeeze at the top of the movement. Then slowly return to the start position. Breath out on the pushing phase and in on the return phase.

Perform Sets of 15 - 20 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.

Barbell Squat

Areas Worked

Front of Upper Leg, Lower Back and Buttocks

Position your feet about shoulder width apart. Get underneath a bar or have someone pass you the weight. Hold the weight on your Trapezius muscles using a wide equidistant grip with thumbs around the bar. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach this position, press the weight up back to the starting position stopping just before knee lock-out. Keep your back as vertical as comfortably possible. You can put your heels on a 1-2 inch block to place further tension on the quads. You can also use a wider stance to work the inner quads even more. Breath out on the pushing phase and in on the return phase.

Perform one set of 15 - 20 reps 

Posture

Back flat, Eyes to horizon and Abs tight.