Quad Extension

Machine Leg Curls

Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Dumbbell Romanian Deadlift

Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform. Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes. Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.

Machine Hip Thrust

Grab the handles, place one knee on the pad, and the foot of the working leg on the foot plate. Push your working leg back until you feel your glute contract, then return to the starting position without resting the weights.

Body recomp phase two: glutes / hamstrings