Workout Instructions
A1:
Seated Ham Curl
2 sets, 8-10 reps, 12-20 reps
Cues
- Engage your hamstrings by lifting your feet towards your glutes.
- Control your movement, keeping it slow and controlled while fully contracting and extending your legs.
- Focus on your breathing: Inhale as you lift your feet towards your glutes, and exhale as you lower them back down to the starting position.
A2:
Abduction Machine
1 sets, 12-20 reps
Cues
- Engage your core to stabilise your torso.
- Press your legs outward against the resistance and release slowly, avoiding swinging.
- Keep your hips and upper body still throughout the exercise to isolate the muscles in your thighs and glutes.
B1:
45 Degree Leg Press
1 set, 10-15 reps
Cues
- Position yourself correctly with feet shoulder-width apart.
- Engage your legs and push the footplate away.
- Control the descent by slowly lowering the weight and keeping your feet flat on the footplate and your back against the seat.
C1:
45 Degree Leg Press
1 set, 10-15 reps
D1:
Smith Machine Stationary
2 sets, 8-12 reps
Cues
- Position yourself correctly with feet shoulder-width apart.
- Engage your legs and push the footplate away.
- Control the descent by slowly lowering the weight and keeping your feet flat on the footplate and your back against the seat.
E1:
Quad Extension
2 sets, 12-20 reps
Cues
- Adjust the machine to fit your body.
- Engage your quads and extend your legs, squeezing at the top.
- Control the movement by slowly lowering the weight and keeping your back against the backrest and your feet on the footpad.
F1:
Seated Calf Raises
3 sets, 15-20 reps
Cues
- Engage your calves by raising your heels and feeling a stretch.
- Control the movement by slowly lowering your heels back down to the starting position and keeping your feet flat on the footpad.
- Pause briefly at the top of the movement, squeezing your calves, before lowering your heels back down.
