Ischio-jambiers
45 Leg Press
Sit in machine and place your legs on the foot plate.Release the safety stops and bend your knees towards your chest.Whe...
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.2. Proceed to squat down like yo...
Box Step with Barbell & Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders.2...
Box Step with Dumbbell & Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.2. Pu...
Cable Hip Raise
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.2) Contract abdominal muscles c...
Cable Leg Curls
1. Start by standing in front of the machine with one cable strap around 1 leg.2. Maintaining your balance curl that leg...
Calf Raise on balance disc
1. Start by placing both feet on a balance disc and maintain your balance.2. Once you are balanced raise up on the balls...
DB Bulgarian Split Squat
1. Start by holding dumbells at your side.2. Place your back foot on a bench with your other leg out in front of you.3....
DB Squat
1) Grasp DB’s and let arms hang down at sides.2) Start position: Stand with feet slightly wider than hip width apart. Kn...
Forward Lunge with resistance
1. Start by holding dumbells in each hand as well as the handles of a band.2. The band should be long enough to be drape...
Full Squat (barbell)
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar...
Hang High Pull
Keep torso straight but bent forward at the hips slightly.Explosively raise the bar by extending the hips, knee and ankl...
