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

Trapbar Deadlift

Back Squat (3s Eccentric)

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.

leg day