To begin the Deadlift stand with your feet shoulder width apart and while
keeping your back straight bend at your knees to pick up the barbell (with an
alternate hand grip).
Now, raise the weight using your legs and back until you are completely erect
keeping the weight as close as you can to your body. Keep your head up. The
movement is completed when you roll your shoulders back and stick your chest
out.
1 b) Leg Curl
6 repetitions
Lie on the machine comfortably while hooking your legs underneath the pad.
Then raise the weight until confortable, while holding on to the hand grips (as
shown).
2 a) Dumbbell Lunge
8 repetitions
Start by standing
vertical and grasping weights in either hands. Then proceed to extend one leg
forward (as shown), and then with your back straight and head up lower your body
by bending your knees making sure that your knee does not extend over your toes.
Also, make sure the back leg does not touch the ground. Now proceed back up to
the starting position by pushing off with your heel.
2 b) Standing Calf Raise
8 repetitions
While standing (as shown) or sitting in the machine, lower the weight until
you feel your calves stretch. Then push the weight back up feeling your calves
flex at the top of the exercise.
3 a) Twisting Leg Raise
8 repetitions
Hang from a chin-up bar or some gyms have benches specifically made for
hanging leg raises. Raise your knees up as high as you can in a diagonal fashion
(bringing one knee towards opposite shoulder). Hold the position at the top and
then lower your legs back down. Repeat on the other side. Be sure to use your
abdominal muscles and not momentum to move your legs.
3 b) Abdominal Crunch on a ball
6 repetitions
Using a wide bar, hold it with a wide comfortable grip, while
putting your knees underneath the pad. Pull the bar down smoothly until it
touches the top of your chest. Now extend your arms back to the top. .
