Seated Leg Extensions. The backrest will go back and forth. Adjust so that your knees are approximately 2 inches away from the seat (this is a more personal feel; see what feels best for you, but this is a good start). Sit on the seat and slide your feet under the leg pad so it rests comfortably on your shins just above your ankles. Select a manageable weight to start. You should be able to complete your set with good form, but the last few reps feel challenging. Sit back against the seat with your back flat and your buttocks pressed firmly into the pad. Grip the handles beside the seat or the side of the machine to stabilize your body. Make sure your feet are shoulder-width apart, with your toes pointed forward. Exhale and extend your legs by straightening your knees. Focus on squeezing your quadriceps (thigh muscles) as you raise the weight in a one Mississippi move, lifting the weight until your legs are almost fully extended, but avoid locking your knees to prevent injury. Now lower the weight saying two Mississippi, three Mississippi, four Mississippi. You should now be in the starting position. That is one rep.
Walking Lunges. Stand upright with your feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged. Place your hands on your hips or hold dumbbells at your sides for added resistance. Take a big step forward with your right leg, landing with your heel first. Bend both knees to lower your body. Your back knee should hover about two inches above the ground, and your front thigh should be parallel to the floor. Keep your front knee aligned directly above your ankle to avoid putting pressure on your knee joint. Push off your back foot (left leg) and bring it forward, stepping into the next lunge with your left leg. As you step forward, repeat the same lowering motion, with the back knee two inches above the ground and the front thigh parallel. That’s one rep. Continue stepping forward, alternating between legs with each step.
Seated Leg Curls. Sit on the machine and adjust the backrest so that your knees align with the machine’s pivot point (where the lever arm moves).Position the padded bar to rest just above your ankles, with the back of your lower legs pressing against it. If there is a thigh pad, Adjust it so it rests snugly across your thighs to hold your legs in place. Sit back against the seat with your back straight and pressed against the backrest. Grip the handles on the sides of the machine for stability. Keep your feet shoulder-width apart, and ensure your legs are fully extended but not locked. Exhale and curl your legs by pulling your heels towards your buttocks. Focus on using your hamstrings to perform the movement. Continue pulling the padded bar until your knees are fully bent or as far as your range of motion allows. This entire movement is to one Mississippi. Inhale and slowly extend your legs back to the starting position by counting two Mississippi, three Mississippi, four Mississippi. That’s one rep.
Lying Leg Curls. Set the ankle pad to rest just above your heels or lower calves. It should be snug but not uncomfortable. Lie face down on the bench with your legs fully extended and your toes pointing straight. Hold onto the handles to keep your torso stable.
Keep your hips pressed against the bench throughout the movement to prevent your lower back from arching. Your legs should be fully extended but not locked. Exhale and curl your legs by bending your knees, bringing your heels toward your glutes.
focus on contracting your hamstrings throughout the movement.
Continue curling until your legs form a roughly 90-degree angle. This is done in a one Mississippi count. Inhale and slowly lower the weight, two Mississippi, three Mississippi, four Mississippi. back to the starting position. That’s one rep
Standing Calf Raises. Adjust the machine’s shoulder pads to your height so they rest comfortably on your shoulders when standing upright. Place the balls of your feet on the edge of the platform, allowing your heels to hang off slightly. Your toes should be pointing forward. Stand tall under the shoulder pads with your feet hip-width apart. Your knees should be slightly bent (not locked), and your body aligned. Hold onto the machine’s handles for stability. Exhale and rise onto the balls of your feet by pushing through your toes, lifting your heels as high as possible to a one Mississipi count. Inhale and slowly lower your heels, two Mississippi, three Mississippi, four Mississippi, allowing them to drop just below the platform level to stretch your calf muscles. That’s one rep
Rocking Rope Pushdowns. Attach a rope to the high pulley of a cable machine. Facing the rope, lean your upper body forward at a 45 degree angle. Grab the rope handles with a neutral grip (palms facing each other), with your hands close together at the top. With your right foot staying flat on the floor, step back with your left leg onto the ball of your left foot. This is the starting position. Exhale, and as you straighten your body backward, pull down on the rope while you rock back from the ball of your rear foot to its heel, driving the rope down with your triceps until your palms are now touching your hips. Do this to the count of one Mississippi. Return to the starting position counting two Mississippi, three Mississippi, four Mississippi. That’s one rep
Machine Triceps Extention. Adjust the seat height so your armpits fit snuggly on the top of the curved padding. Your feet should be flat on the floor with your back pressed against the backrest for stability. Grab the handles with a neutral grip (palms facing inward). Keep your elbows tucked in close to your sides. Depending on the machine’s design, your arms should be bent at about a 90-degree angle at the elbows, with the handles in front of you or slightly above your head. Exhale and say one Mississippi as you push the handles down or forward (depending on the machine’s design). Extend your arms at the bottom of the movement without locking your elbows to avoid joint strain. Inhale and count as you return the handles to the starting position, two Mississippi, three Mississippi, four Mississippi, by bending your elbows in a controlled manner. Avoid letting the weight stack slam down to maintain tension on your triceps. That’s one rep.
Behind the back Barbell forearm wrist curls. Stand with your feet shoulder-width apart and the barbell placed behind you. Reach behind your back and grasp the barbell with an underhand grip (palms facing away from your body). Your hands should be about shoulder-width apart or slightly narrower, depending on your comfort and range of motion. Stand up straight with your chest up, shoulders back, and arms fully extended behind you. Your wrists should be slightly bent, and the barbell should rest comfortably in your palms at the start of the movement. Exhale and curl your wrists upward to a count of one mississippi, lifting the barbell by flexing your wrists toward your body. Focus on using your forearm muscles to perform the movement while keeping your arms stationary. Inhale and slowly lower the barbell by extending your wrists downward, two Mississippi, three Mississippi, four Mississippi, allowing the bar to roll down towards your fingertips slightly if you’re comfortable. This will give your forearm muscles a better stretch. That’s one rep.
