AI-generated exercise: alternating dumbbell lunges

alternating dumbbell lunges

Position yourself in the hack squat machine with your back against the pad and shoulders under the shoulder pads. Place feet shoulder-width apart on the platform. Keep your back straight, and slowly lower into a squat position. Press through your heels to return to the starting position, keeping your core engaged. Repeat for desired reps and sets.

Machine Hack Squat

Hamstring Curl

Seated Calves

Take a shoulder width, double overhand or mixed grip. Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings. When you feel the stretch, push your hips forward until you're back in a standing position.

Barbell Romanian Deadlift

Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back. 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.

quad focused leg day

quad focused leg day

movements

jared