Lowerbody Resistance Machine Workout

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press.
2. Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free)
3. Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Adjust the seat of the machine so that your knees have full range of motion and the foot pad fits over your legs just above your ankles.
2. Grasp the handles with your hands for support and put your butt and back against the bench.
3. Slowly extend your legs by pressing upwards and forward until your knees are straight.
4. Do not lock your knees.
5. Hold this position with your legs fully extended for a moment, then return to the starting position.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Adjust the seat of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.
2. To begin, press your feet forward at a shoulder width stance and release the safety locks.
3. Slowly lower the weight towards your body, keeping your abs drawn in and your knees moving in the same direction as your feet to a 90 degree angle.
4. Push the weight forward by extending your legs and pressing upwards while maintaining an equal distribution of weight on your forefoot and heel.
5. Lower the weight to the starting position again and repeat.

Tips:

1. Do not lock your knees or bounce the weight.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Sit upright on the machine with your abs drawn in and your legs in front of you.
2. Choose an amount of weight you are comfortable with.
3. While holding the handles for support, exhale and slowly press your legs downwards in a curling motion back towards you.
4. Pause for a moment then inhale and return to the starting position and repeat.