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Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. 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 the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 12 reps
Set 5: 20 reps
Set 6: 20 reps
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Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 4 reps
Set 2: 4 reps
Set 3: 12 reps
Set 4: 20 reps
Set 5: 20 reps
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Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 4 reps
Set 2: 4 reps
Set 3: 12 reps
Set 4: 20 reps
Set 5: 20 reps
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Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical...Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 4 reps
Set 2: 4 reps
Set 3: 15 reps
Set 4: 20 reps
Set 5: 20 reps
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Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 20 reps
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Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 20 reps
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Crunch and Reverse Crunch at the same time.Crunch and Reverse Crunch at the same time. (less)
Routine:
Set 1: 25 reps
Set 2: 25 reps
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Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower...Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower abs, roll your pelvis backward to raise your hips off the floor. Your knees will now be over your chest. Return slowly to the starting position. You can use ankle weights to make it more difficult. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 25 reps
Set 2: 25 reps
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While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you...While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 20 reps
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Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a dumbbell on your upper left thigh about 3 inches above your knee. Place the ball of your left foot on the bloc...Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a dumbbell on your upper left thigh about 3 inches above your knee. Place the ball of your left foot on the block. Raise your toes up as high as possible. Squeeze your calves, then return to the starting position, stretching as far down as possible. Repeat for your desired number of reps and then switch legs. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
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