Hack Squat

Hip Abductor Machine

Sit in the machine with your legs apart, pads against your outer thighs. Adjust the seat and pad position comfortably. Slowly squeeze your legs together, focusing on using your inner thigh muscles. Pause when the pads are close together. Slowly return to the starting position, maintaining control. Avoid letting the weights slam. Repeat for desired reps and sets.

Machine Hip Adduction

Adjust the back pad and ankle pad to suit your height. Disengage the knee pad and lower it as far as you can. Flex your knees against resistance, then extend until you feel a stretch in your hamstrings.

Machine Seated Hamstring Curl

Lift medicine ball overhead. Slam ball down to ground with force.

J.D. Walker Deciple