Leg press – 2 à 1 Drop 10 à 20 x 3
2 25lb plates on each side. Do a set of 10 reps. Remove 1 plate, and do 20 reps. Do this 3 X
Leg extension — 2 times through
160 lbs (5 reps)
115 lbs (10 reps)
70 lbs (15 reps)
25 lbs (20 reps)
Body movement – hamstring stretches/exercises — 4 sets of 5 each
Single leg toe touch (keep leg straight, bend at waist. )
Single leg squat (sit down on to the bench and stand up)
Single leg calf raise (on the back of the machine)
Box Squats – just the bar. 3 sets of 15 lbs .
Decline sit up – 3 sets of 10
Leg lifts straight leg – machine/chair by window – 3 sets of 10
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