Legs (Second Session)

Stand with feet shoulder-width apart, positioning the barbell across the front of your shoulders, resting on your clavicles and fingertips supporting the bar. Keep your chest up, core engaged, and elbows high to maintain the bar's position. Initiate the movement by hinging at the hips and bending the knees, lowering your hips down and back as if sitting into a chair. Keep your knees tracking over your toes and your torso upright throughout the descent. Pause briefly at the bottom, then drive through your heels to return to the starting position, maintaining a strong core and upright posture. Maintain proper form by avoiding letting your knees cave inward or your chest collapse forward.

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keep your legs straight or with a slight bend in the knees, maintaining a neutral spine throughout. Hinge at the hips by pushing your hips back, lowering the weight along the front of your legs while keeping your back flat and chest up. Lower until you feel a stretch in your hamstrings, then drive through your hips to return to the starting position. Keep the movement controlled and avoid rounding your back. Focus on engaging your hamstrings and glutes during the lift.

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with arms at your sides. Step onto a sturdy platform or bench with one foot, pressing through the heel to straighten your leg and lift your body onto the platform. Keep your torso upright and core engaged. Step down carefully with the same foot, controlling the descent, and repeat on the other side. Maintain proper posture throughout, avoiding leaning forward or backward. Use controlled movements to maximize muscle engagement and minimize injury risk.

seated leg curl machine

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.