Pineappleboy Essay

798 WordsSep 22, 20144 Pages
3 SET, 15 REPS PER SET 3 SET, 15 REPS PER SET Seated Leg Extension * Sit on the seat facing away from the vertical structure with your knees near the pivot point of the leg attachment. * Raise your feet by straightening your legs and allow them to slowly return after a short pause. * Keep your back straight throughout. Lying, One-at-a-Time Leg Extension * Lie on your back on the flat bench, attach one handle to one ankle and hold up your thigh with your hands. * Pull the handle by straightening your leg and allow it to slowly return after a short pause. * Make sure you thigh remains perpendicular to the floor throughout. Prone Leg Curl * Lie prone with your feet near the vertical structure with your ankles attached to their cuffs. * Pull the handles by bringing your calves up to the point where they are perpendicular to the floor and allow them to slowly return after a short pause. * Balance yourself by putting your hands on the ground. Seated Leg Curl * Sit on the flat bench with your back facing the vertical structure, with your lower back attached to the belt and with your heels over the rail support. * Pull yourself towards your feet by bending your knees and allow yourself to slowly return after a short pause. * Keep your back straight throughout. Prone Leg Curl using Leg Attachment * Lie prone on the flat bench and place your heels under the pads of the leg attachment. * Raise your legs up until your calves are perpendicular to the floor and allow them to slowly return after a short pause. * Balance yourself by holding the bench with your hands. Leg Press * Sit on the flat bench facing the vertical structure with the belt around your lower back and place your feet against the frame. * Push yourself back by straightening your legs but stop before your knees lock and slowly

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