Sit on the machine. Adjust the back pad to where the leg pad is just above your knees. Adjust the leg pad that goes on your lower leg until it's on your achilles. Use the two handles to push your self back in the chair. Curl your legs as far as possible, and then extend your knees. (Do not hyperextend)

Seated Leg Curl

Stand with your feet shoulder-width apart. Maintain the natural arch in your back and put the bar on your back. Squeezing your shoulder blades and raise your chest. Grip the bar across your shoulders and support it on your upper back. Unwrack the smith machine by straightening your legs. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees. Raise the bar back to starting position, lift with your legs and exhale at the top.

Smith Machine Squat

hip adduction

hip abduction

Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

Machine Leg Extension

leg curls

Sit on the machine and press your back into the back pad. Place the balls of your feet on the edge of the foot plate. Let your heels lower until you feel a stretch in your calves, then press back up until you feel a contraction.

Machine Plate Loaded Calf Raise

Lay on the pad and grab the handles. Slip your legs into the belt loop. Push your legs back until they are horizontal with the ground. Lower back to the starting position.

legs & core

legs & core

movements

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