LEG EXTENSIONS

Exercise Instructions

1. The leg extension is a great exercise for isolating the quads. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.
2. Then adjust the back rest so that your knees are just off the end of the seat.
3. Select the weight you want to use on the stack.
4. Take the weight off the stack by extending your legs slightly. This is the starting position for the exercise.
5. Holding onto the handles for stability, and bending at the knees only, extend your legs out as far as possible.
6. Hold for a count of 1 while squeezing your quads, and then slowly lower back to the starting position. The weight should not touch the stack.
7. Repeat for desired reps.

Exercise Tips:

1. Use a slow and controlled movement - do not "kick" the weights up.
2. Pause at the top of the movement and squeeze your quads. This adds intensity to the leg extension.
3. Leg extensions can be used as a pre-exhaust exercise for squats or other big compound movements. It is also used for the second exercise in compound/isolation supersets.
4. Do not drop your toes down and back beyond your knees. At no point should your knees track out over your toes as it causes undue stress on the knee joints.

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LEG PRESS

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: 

                            Always check to make sure that when you re-rack the weight the platform is securely locked.


Variations: 

                              All foot stance variations described in the foot stance section.

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DUMBBELL LUNGES

Exercise Instructions

1. Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
2. Hold the dumbbells down at your sides. You are now in the starting position.
3. Step forward with your left leg while maintaining your balance and squat down through your hips.
4. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
5. Push yourself back to the starting position by using your heal to drive you.
6. Repeat this movement with your right leg and then repeat for desired reps.

Exercise Tips:

1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
2. This exercise requires a good deal of balance and is not recommended for those with balance issues.
3. Keep your head up and back straight throughout the exercise. Never allow your back to round. 

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BARBELL FULL SQUAT

Preparation

For best results and safety purposes use a squat rack. The bar must be placed just below a shoulder level. To begin the exercise step under the bar and place the back of your shoulders (on the upper traps) across it. Grasp the bar with wide overhand grip and dismount it from the rack by pushing with your legs and at the same time straightening your torso. Step away from the rack with a few short steps and position your feet about shoulder wide apart, with toes slightly pointed out. Keep the head up and maintain a straight back during the movement. This is your barbell full squat starting position.

Execution

Take a deep breathe and start lowering the bar in controlled motion by bending the knees and sitting back with your hips, until your hamstrings reach your calves. From this point begin to raise the bar by pushing into the floor with your heel, as you extend the hips to get back to starting position. Exhale as you perform this part of the movement.

Recommendations

• - Keep the head up and maintain a straight back in entire movement.
• - Don't look down or rotate the neck in any case this can cost you loss of balance and serious injury.
• - Keep bodyweight on heels, not on the toes, to prevent unnecessarily strain on your knees.
• - Don't lock out your knees at the top of the movement, this would help you to reduce the pressure of your knees and to keep the tension on your legs muscles.
• - Point your knees in the same direction as feet throughout the movement.
• - If you can't perform the barbell full squat in the full range of motion you need to work on your hip and ankle flexibility.

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BACKWARD DRAG

1. Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
2. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible. 

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BARBELL LUNGE

Exercise Instructions

1. It is safest to perform the lunge inside a squat rack. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
2. Stand under the bar with your feet at about shoulder width apart. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
3. Now take your hands over the back and grip the bar with a wide grip for stability.
4. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
5. Take a few steps back and stabilize yourself. You are now in the starting position.
6. Step forward with your left leg while maintaining your balance and squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
7. Push yourself back to the starting position by using your heal to drive you.
8. Repeat this movement with your right leg and then repeat for desired reps.

Lunge Tips:

1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints. 
2. This exercise requires a good deal of balance and is not recommended for those with balance issues. Begin by using a very light weight to first perfect the movement.
3. Keep your head up and back straight throughout the exercise. Never allow your back to round. 

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