front squat

Put the belt around your waist and hook the end of the belt onto the machines. Stand up to disengage the holding mechanism. Hold the arms while you squat. Once you've completed your set, reset the holding mechanism.

Machine Belt Squat

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

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

hip adduction

hip abduction

Stand with your back to a bench (or raised surface) and place one of your feet on the bench. Squat down until your front leg is about parallel to the floor. Go back to the starting position. After completing the desired amount of reps, switch legs and repeat.

back, core & legs

back, core & legs

movements

ikechi