Leg

Dumbbell Lunges
1. Stand with one leg forward and one leg back. Your focus should be on splitting the weight evenly between your legs.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and push the weight directly back up.
5. Under control, stop just before your knees are straight and reverse the motion back down.

Dumbbell Squats
1. Stand with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hip line and knee line.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, push your hips back ( like your sitting in a chair) and squat directly down.
4. Stop where your feel comfstand on a calf raise machine.
2. Keep your abdominal muscles tight, knees slightly bent and chest up.
3. Under control, lower the weight from your ankle joints.
4. Stop before you are all the way to the bottom and push the weight directly back up.
5. Under control, pause at the top, while keeping your knees slightly bent. Then, reverse the motion back down.ortable (try not to let your back come forward) and stand the weight directly back up.
5. Under control, stop just before your knees are straight and reverse the motion back down.

Hamstring Curl
1. Lay on your stomach on a hamstring curl machine. During the exercise, keep your hips flush against the bench.
2. Keep your abdominal muscles tight and a natural arch in your spine.
3. Under control, curl the weight up to a 90° angle from the machine.
4. Stop where your feel comfortable (do not let your hip come up) and lower the weight back.
5. Under control, lower the weight, stop just before your knees are straight and reverse the motion back up.

Leg Press
1. Sit on a leg press machine. During the exercise, keep your back flush against the back pad.
2. Keep your abdominal muscles tight, knees slightly bent and chest up.
3. Under control, lower the weight while keeping your hips back (your knees should not move above your toes). Your focus should be on splitting the weight between your hip joints and knee joints.
4. Stop where your feel comfortable and push the weight back up.
5. Under control, stop just before your knees are straight and reverse the motion back.

Seated Leg Extension
1. Sit on a leg extension machine. During the exercise, keep your lower back flush against the back pad.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, push the weight up while focusing on your legs ( your upper body must remain stable through out the exercise).
4. Stop just before your knees are straight and reverse the motion back down.

Calves
1. Stand on a calf raise machine.
2. Keep your abdominal muscles tight, knees slightly bent and chest up.
3. Under control, lower the weight from your ankle joints.
4. Stop before you are all the way to the bottom and push the weight directly back up.
5. Under control, pause at the top, while keeping your knees slightly bent. Then, reverse the motion back down.