Ensure that your weight belt is securely tightened around your waist before doing this exercise. Also, many people prefer to use knee wraps when doing this exercise. Place a barbell on a squat rack so that it is slightly lower than shoulder level. Step under the bar and let it rest on your trapezius muscles and shoulders (If the bar is too uncomfortable, you can use a bar pad or towel). Using an over-hand grip and keeping your hands wider than shoulder width, grasp the bar. Lift the bar off the rack by straightening your legs. Take two steps backward so that you clear the rack. Stand straight with your feet about shoulder width apart (If your ankles are not flexible, you can reduce the stress on them by placing a small block of wood or a barbell plate under your heels). This is the starting position. Keeping your back straight and your head forward, inhale and slowly bend your legs. Continue bending your legs until your upper legs are parallel to the floor. Once your upper legs are parallel to the floor, exhale and, keeping your back straight and your head forward, straighten your legs back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Ensure that your weight belt is securely tightened around your waist before doing this exercise. Stand straight with your feet about shoulder width apart (If your ankles are not flexible, you can reduce the stress on them by placing a small block of wood or a barbell plate under your heels). Using an over-hand grip, grasp a dumbbell with each hand. With your arms fully extended, let the dumbbells hang down against your outer thighs. This is the starting position. Keeping your back straight and your head forward, inhale and slowly bend your legs. Continue bending your legs until your upper legs are parallel to the floor. Once your upper legs are parallel to the floor, exhale and, keeping your back straight and your head forward, straighten your legs back to the starting. Repeat for suggested number of reps.  (Back to Contents)

Ensure that your weight belt is securely tightened around your waist before doing this exercise. Also, many people prefer to use knee wraps when doing this exercise. Place a barbell on a squat rack so that it is slightly lower than shoulder level. Step near the bar so that it rests against your upper chest and your shoulders. Bring your arms up under the bar and use a cross-arm, over-hand grip to grasp the bar. Lift the bar off the rack by straightening your legs. Take two steps backward so that you clear the rack. Stand straight with your feet about shoulder width apart (If your ankles are not flexible, you can reduce the stress on them by placing a small block of wood or a barbell plate under your heels). This is the starting position. Keeping your back straight and your head forward, inhale and slowly bend your legs. Continue bending your legs until your upper legs are parallel to the floor. Once your upper legs are parallel to the floor, exhale and, keeping your back straight and your head forward, straighten your legs back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

There are different machines that can be used for this exercise. Basically, you sit on the machine with your back against the backrest and the backs of your knees over the padded seat. Place your feet under the padded leg bar so that your ankles are resting against it. Using an over-hand grip, grasp the side bars, if provided, or the side of the seat. This is the starting position. Exhale and raise the leg bar. Once your legs are straightened, hold that position for one second. Inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

There are different machines that can be used for this exercise. Basically, you sit on the machine with your back against the backrest and the backs of your knees over the padded seat. Place one foot under the padded leg bar so that your ankle is resting against it. Using an over-hand grip, grasp the side bars if provided or the side of the seat. This is the starting position. Exhale and raise the leg bar. Once your leg is straightened, hold that position for one second. Inhale and slowly lower the bar back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your other leg. When you have done the exercise with both legs, you have completed one set.  (Back to Contents)

There are different machines that can be used for this exercise. Basically, you lie facedown on the machine with your knees at the edge of the padded surface. Place your feet under the padded leg bar so that the backs of your ankles are resting against it and your legs are fully extended. Using an over-hand grip, grasp the side bars if provided or the side of the padded surface. This is the starting position. Without raising your hips, exhale and raise the leg bar towards your buttocks. Once the leg bar reaches the highest comfortable position, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

There are different machines that can be used for this exercise. Basically, you stand in an upright leg machine with the backs of your legs resting against a padded bar. The padded bar should rest on your legs between your ankles and your calves. Your thighs should be resting against a pad. Using an over-hand grip, grasp the stabilizing bars, if provided, or the side of the machine itself. This is the starting position. Using only one leg at a time, exhale and raise the bar towards your buttocks. Once the bar touches your buttocks or reaches the highest comfortable position, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your other leg. When you have done the exercise with both legs, you have completed one set.  (Back to Contents)

There are different machines that can be used for this exercise. Basically, you lie back in the seat of a leg press machine and, bending your legs, place your feet on the platform about shoulder width apart. Exhale and move the platform up by straightening your legs without locking them. Rotate the holding bars to the unlocked position. Using an over-hand grip, grasp the handles on each side of the machine. This is the starting position. Inhale and slowly bend your legs to lower the platform until your upper and lower legs make a 90-degree angle. Once your legs are at a 90-degree angle, exhale and press the platform back up to the starting position. Repeat for suggested number of reps. Remember to rotate the holding bars back to the locked position before getting up from the machine.  (Back to Contents)

Place your shoulders under the padded shoulder rests of a hack squat machine. Lean back against the padded sliding backrest. Step onto the angled foot platform keeping your feet about shoulder width apart and your legs bent. Exhale and straighten your legs without locking your knees. Rotate the holding bars to the unlocked position. Using an over-hand grip, grasp the side handles of the shoulder rests. This is the starting position. Keeping your head up and your back against the pad, inhale and slowly bend your legs until your upper legs are slightly less than 90-degrees to your lower legs. Once at the lowest position, exhale and push against the foot platform mainly with your heels as you straighten your legs back up to the starting position. Repeat for suggested number of reps. Remember to rotate the holding bars back to the locked position before getting up from the machine.  (Back to Contents)

Place a light barbell on a squat rack so that it is slightly lower than shoulder level. Step under the bar and let it rest on your trapezius muscles and shoulders. Using an over-hand grip and keeping your hands wider than shoulder width, grasp the bar. Lift the bar off the rack by straightening your legs. Take as many steps backward as you need so that you clear the rack completely. Stand straight with your feet slightly closer than shoulder width apart. This is the starting position. Inhale and step forward with your right foot about 3 feet (You can also step onto a platform or block of wood for variation). Keeping your back straight, slowly bend your right leg until your right upper leg is parallel to the floor. Once your right upper leg is parallel to the floor, exhale and begin to straighten your leg. As your leg straightens, push off with it and return back to the starting position. Repeat the exercise using your left leg. When you have lowered and raised both legs, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Stand straight with your feet slightly closer than shoulder width apart. Using an over-hand grip, grasp a dumbbell with each hand. With your arms fully extended, let the dumbbells hang down against your thighs with your palms facing each other. This is the starting position. Inhale and step forward with your right foot about 3 feet (You can also step onto a platform or block of wood for variation). Keeping your back straight, slowly bend your right leg until your right upper leg is parallel to the floor. Once your right upper leg is parallel to the floor, exhale and begin to straighten your leg. As your leg straightens, push off with it and return back to the starting position. Repeat the exercise using your left leg. When you have lowered and raised both legs, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Place a light barbell on a squat rack so that it is slightly lower than shoulder level. Step under the bar and let it rest on your trapezius muscles and shoulders. Using an over-hand grip and keeping your hands wider than shoulder width, grasp the bar. Lift the bar off the rack by straightening your legs. Take as many steps backward as you need so that you clear the rack completely. Stand straight with your feet about shoulder width apart. This is the starting position. Keeping your body facing forward, step directly to the right about 3 feet using only your right leg. Inhale and slowly bend your right leg while keeping your left leg straight. Once your leg is bent as far as comfortably possible, exhale and begin to straighten your leg. As your leg straightens, push off with it and return back to the starting position. Repeat the exercise using your left leg. When you have lowered and raised both legs, you have completed one rep. Repeat for suggested number of reps.  (Back to Contents)

Attach an ankle cuff to your left ankle with the metal loop positioned to the front of your ankle. Facing a pulley stand, attach the metal loop to the lower cable of the stand. Stand about 2 feet from the stand with your feet a few inches apart and your torso bent forward slightly. Grasp the sides of the stand for balance. Lift your left leg off the ground and keep your knee slightly bent as the weight pulls it forward. This is the starting position. Keeping your knee slightly bent, exhale and move your leg back and up as far as comfortably possible. Your leg should only be moving at your hip. Once your leg reaches its highest point, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your right leg. When you have done the exercise with both legs, you have completed one set.  (Back to Contents)

Attach an ankle cuff to your right ankle with the metal loop positioned to the back of your ankle. With your back to the pulley stand, attach the metal loop to the lower cable of the stand. Stand about 2 feet from the stand with your feet a few inches apart. Reach back with your right hand and grasp the side of the stand and place your left hand on your hip for balance. Lift your right leg off the ground and keep your knee slightly bent as the weight pulls it back. This is the starting position. Keeping your torso upright and your knee slightly bent, exhale and move your leg forward and up as far as comfortably possible. Your leg should only be moving at your hip. Once your leg reaches its highest point, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Repeat the exercise using your left leg. When you have done the exercise with both legs, you have completed one set.  (Back to Contents)

You will either use a separate machine for each exercise or one machine in which you move a lever to change the movement. You can do either exercise first. For this example, start with the abductors. Basically, you sit at an abductor machine with your feet on the footrests and your thighs on the inside of the leg pads, which are close together. Using an over-hand grip, grasp the handle on each side for stability. This is the starting position. Exhale and push your legs against the leg pads, separating them apart as far as comfortably possible. Once the leg pads are apart as far as comfortably possible, hold that position for a moment and then inhale and return them back to the starting position. Repeat abductors for suggested number of sets. After doing all the suggested number of sets with the abductors, it is time for the adductors. Sit at an adductor machine with your feet on the footrests and your thighs on the outside of the leg pads, which are wide apart. Using an over-hand grip, grasp the handle on each side for stability. This is the starting position. Exhale and squeeze your legs against the leg pads until the leg pads meet. Once the leg rests meet, hold that position for a moment and then inhale and return them back to the starting position. Repeat adductors for suggested number of reps.  (Back to Contents)

Attach an ankle cuff to your left ankle with the metal loop positioned to the inside of your ankle. With the pulley stand on your right, attach the metal loop to the lower cable of the stand. Stand about 2 feet from the stand with your feet a few inches apart. Grasp the side of the stand with your right hand and place your left hand on your hip for balance. Lift your left leg slightly off the ground and keep it straight as the weight pulls it to the right. This is the starting position. Keeping your torso upright and your leg straight, exhale and move your leg out to the left and up as far as possible. Your leg should only be moving at your hip. Once your leg reaches its highest point, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Reverse your stance and repeat the exercise with your right leg. When you have done the exercise with both legs, you have completed one set.  (Back to Contents)

Place a barbell on a squat rack so that it is slightly lower than shoulder level. Step under the bar and let it rest on your trapezius muscles and shoulders. Using an over-hand grip and keeping your hands wider than shoulder width, grasp the bar. Lift the bar off the rack by straightening your legs. Take a step backward onto a small block of wood or small platform and stand straight with your feet slightly closer than shoulder width apart and your toes pointed forward (You could alternate this position each set by also pointing your toes in and out at approximately 45-degree angles). If you do not have a block of wood or a small platform, simply stand on the floor. Lower your heals as low as they can go. This is the starting position. Without bending your legs, exhale and rise up on the balls of your feet as high as you can go. Once you reach the highest position, inhale and slowly lower yourself back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Step onto the block of a standing toe machine and bend down to position your shoulders against the shoulder rests. Using an over-hand grip, grasp the handles on the sides of the shoulder rests and then straighten your body. Stand straight with your feet slightly closer than shoulder width apart and your toes pointed forward (You could alternate this position each set by also pointing your toes in and out at approximately 45-degree angles). Lower your heals as low as they can go. This is the starting position. Without bending your legs, exhale and rise up on the balls of your feet as high as you can go. Once you reach the highest position, inhale and slowly lower yourself back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Sit erect on the seat of a calf machine and place the balls of your feet on the toe platform slightly closer than shoulder width apart and your toes pointed forward (You could alternate this position each set by also pointing your toes in and out at approximately 45-degree angles). Adjust the padded knee bar so that it rests comfortably on top of your knees. Exhale and rise up on the balls of your feet slightly in order to move the holding lever out to the side so that the weight rests fully on your knees. Lower your heals as low as they can go. Using an over-hand grip, grasp the handles on the padded knee bar. This is the starting position. Exhale and rise up on the balls of your feet as high as you can. Once your knees reach the highest position, inhale and slowly lower them back to the starting position. Repeat for suggested number of reps. Return the holding lever back to its original position hold the weight when you are finished with each set.  (Back to Contents)

Sit erect on the seat of a calf machine and place the balls of one of your feet on the toe platform with your toes pointed forward (You could alternate this position each set by also pointing your toes in and out at approximately 45-degree angles). Your other foot should be flat on the floor slightly out to the side. Adjust the padded knee bar so that it rests comfortably on top of your knee. Exhale and rise up on the balls of your foot slightly in order to move the holding lever out to let the weight rest fully on your knee. Lower your heal as low as it can go. Using an over-hand grip, grasp the handles on the padded knee bar. This is the starting position. Exhale and rise up on the balls of your foot as high as you can. Once your knee reaches the highest position, inhale and slowly lower it back to the starting position. Repeat for suggested number of reps. Return the holding lever back to hold the weight when you are finished with each leg set. Repeat the exercise using your other leg. When you have done the exercise with both legs, you have completed one set.  (Back to Contents)

There are different machines that can be used for this exercise. Basically, you lie back in the seat of a leg press machine and, bending your legs, place your feet on the platform about shoulder width apart. Exhale and move the platform up by straightening your legs without locking them. Keep the holding bars in the locked position if your leg press allows for this. Otherwise, rotate the holding bars to the unlocked position. Using an over-hand grip, grasp the handles on each side of the machine. Now, carefully place your toes and balls of your feet on the lower portion of the platform a few inches apart with your heels extending off the edge of the platform. Without bending your legs, lower the platform slightly by bending your ankles towards you. This is the starting position. Exhale and push the platform up as high as possible by extending your ankles away from you. Your knees should be kept stationary during your reps. When the platform reaches the highest point, inhale and slowly return it back to the starting position. Repeat for suggested number of reps. Remember to rotate the holding bars back to the locked position if you rotated them earlier before getting up from the machine.  (Back to Contents)

Step onto the block of the donkey calf machine with your feet slightly closer than shoulder width apart and your toes pointed forward (You could alternate this position each set by also pointing your toes in and out at approximately 45-degree angles). Bend over so that your back is firmly against the moving backrest and your arms are leaning against the armrests. Exhale and straighten your legs. Without bending your legs, lower your heals as low as they can go. This is the starting position. Again, without bending your legs, exhale and rise up on the balls of your feet as high as you can go. Once you reach the highest position, inhale and slowly lower yourself back to the starting position. Repeat for suggested number of reps.  (Back to Contents)

Place your shoulders under the padded shoulder rests of a hack squat machine. Lean back against the padded sliding backrest. Step onto the angled foot platform keeping your feet about shoulder width apart and your legs bent. Exhale and straighten your legs without locking your knees. Keep the holding bars in the locked position if your leg press allows for this. Otherwise, rotate the holding bars to the unlocked position. Using an over-hand grip, grasp the side handles of the shoulder rests. Now, carefully place your toes and balls of your feet on the lower portion of the platform a few inches apart with your heels extending off the edge of the platform. Without bending your legs, lower the platform slightly by bending your ankles towards you. This is the starting position. Without bending your legs, exhale and rise up on the balls of your feet as high as you can go. Once you reach the highest position, inhale and slowly lower yourself back to the starting position. Repeat for suggested number of reps. Remember to rotate the holding bars back to the locked position if you rotated them earlier before getting up from the machine.  (Back to Contents)