W3.CSS

Beginner


Leg Extension

Main Muscle group: quads
Secondary muscle(s): none
Equipment required: machine
Experience level: beginner
Instructions:
i. Select the desired resistance on the weight stack and insert the pin.
ii. Adjust the seat so that the knees are directly in line with the axis of the machine.
iii. Sit down and position your shins behind the pad at the base of the machine.
iv. Take a deep breath and extend your legs as you flex your quadriceps.
v. As you lock out the knees, exhale to complete the repetition.
f. Slowly lower your feet back to the starting position and repeat for the desired number of

45 Degree Leg Press

Main Muscle group: quads
Secondary muscle(s): calves, glutes, hamstrings
Equipment required: machine
Experience level: beginner
Instructions:
i. Set up for the 45 degree leg press by loading the weight plates you want to use on the leg press machine.
ii. Sit down on the leg press machine and position your feet at about shoulder width apart, in the middle of the foot plate.
iii. Extend your legs to take the weight off the racks, and release the safety.
iv. Your knees should be slightly bent at the start of the movement, as this will ensure the weight is on your quads.
v. Slowly lower the weight down until your legs are just past a 45 degree angle.
vi. Push through your heels and extend your legs to move the weight back up to the starting position.
vii. Repeat movement for desired reps.

Sumo Squat

Main Muscle group: glutes and quads
Secondary muscle(s): abs, hamstrings, lower back
Equipment required: kettlebell or dumbbell
Experience level: beginner
Instructions
a. Stand in a wide stance with toes turned out at a 45-degree angle.
b. Grip a heavy dumbbell or a kettlebell in both hands.
c. Keep the upper body pin straight and bend the knees into a squat slowly.
d. Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes.
e. Push into your heels as you bring yourself up to the starting position.
f. Repeat for desired reps and sets.
Tips- for extra glute and hamstring work, alternate between a sumo squat and wide leg deadlift.

Leg Extension

Main Muscle group: quads
Secondary muscle(s): none
Equipment required: machine
Experience level: beginner
Instructions:
i. Select the desired resistance on the weight stack and insert the pin.
ii. Adjust the seat so that the knees are directly in line with the axis of the machine.
iii. Sit down and position your shins behind the pad at the base of the machine.
iv. Take a deep breath and extend your legs as you flex your quadriceps.
v. As you lock out the knees, exhale to complete the repetition.
f. Slowly lower your feet back to the starting position and repeat for the desired number of repetitions.

45 Degree Leg Press

Main Muscle group: quads
Secondary muscle(s): calves, glutes, hamstrings
Equipment required: machine
Experience level: beginner
Instructions:
i. Set up for the 45 degree leg press by loading the weight plates you want to use on the leg press machine.
ii. Sit down on the leg press machine and position your feet at about shoulder width apart, in the middle of the foot plate.
iii. Extend your legs to take the weight off the racks, and release the safety.
iv. Your knees should be slightly bent at the start of the movement, as this will ensure the weight is on your quads.
v. Slowly lower the weight down until your legs are just past a 45 degree angle.
vi. Push through your heels and extend your legs to move the weight back up to the starting position.
vii. Repeat movement for desired reps.

Intermediate


Back Squats

Main Muscle group: quads
Secondary muscle(s): calves, glutes, hamstrings, lower back
Equipment required: barbell
Experience level: intermediate
Instructions:
i. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
ii. Stand under the bar with your feet at about shoulder width apart.
iii. 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.
iv. Now take your hands over the back and grip the bar with a wide grip for stability.
v. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
vi. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
vii. Take a small step back and stabilize yourself.
viii. Keeping your eyes facing forward slowly lower your body down. Don’t lean forward as you come down. Your buttocks should come out and drop straight down.
ix. Squat down until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels.
x. Do not lock the knees out when you stand up, and then repeat the movement.

Wide Stance Back Squat

Main Muscle group: quads
Secondary muscle(s): calves, glutes, hamstrings, lower back
Equipment required: barbell
Experience level: intermediate
Instructions:
i. Set up for the wide squat by setting the barbell to just below shoulder height and loading the weight you want to use.
ii. Stand under the bar with your feet at about shoulder width apart.
iii. 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.
iv. Now take your hands over the back and grip the bar with a wide grip for stability.
v. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
vi. Move your feet apart, wide than shoulder width, with your toes pointing out slightly.
vii. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
viii. Take a small step back and stabilize yourself.
ix. Keeping your eyes facing forwards, slowly lower your body down. Don’t lean forward as you come down. Your buttocks should come out and drop straight down.
x. Squat down until your thighs are parallel to the floor, and then slowly raise your body back up by pushing through your heels.
xi. Do not lock the knees out when you stand up, and then repeat the movement.

Advanced


Smith Machine Pistol Squat

Main Muscle group: glutes and quads
Secondary muscle(s): abs, hamstrings,
Equipment required: machine
Experience level: advanced
Instructions
i. To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
ii. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.3
iii. Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
iv. Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
v. Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.