LEGS
Vol 1
Before you start find out HOW THIS PLAN WORKS
- Position the barbell on your upper back
- Bend at the knees, hips and ankles together to lower yourself into a squat position
- Brace the abdominals and squeeze the shoulders back to ensure that your back remains straight throughout
- At the bottom of the squat push up through your heels keeping your knees aligned to your toes
- Holding dumbbells in each hand–alternate legs, stretch your stride to achieve approx. 90-degree bend at each knee
- Avoid the knee of your rear leg touching the floor
- Avoid the knee of your front leg going past your front toe
- Keep your back straight and your chin up
- Position your feet under the bar with toes pointing out towards the weight plates
- Grip the bar with a Pronated Grip ensuring that your hands are inside shoulder width
- Bend at the knees and ankles together to lower yourself into a squat position
- Brace the abdominals and squeeze the shoulders back to ensure that your back remains straight and upright throughout
- Push the knees out in line with your feet and distribute your weight to the heel of the foot as you stand
-
Elevate your rear leg onto a step or bench that is approximately knee high
-
Move the front leg forwards stretching your stride to achieve approx. 90-degree bend at each knee as you descend
-
Avoid the knee of your rear leg touching the floor
-
Avoid the knee of your front leg going past your front toes
-
Maintain your balance and keep your back straight and your chin up throughout
5. ALTERNATING STANCE
LEG PRESS
-
Position your feet on the footplate as shown in the accompanying video
-
Perform your desired repetitions for all stance variations before resting
-
Push through the heels of your feet with control keeping the whole foot flat on the plate
-
Avoid locking the knees as the legs extend
6. ADDUCTOR
ABDUCTOR
ABDUCTOR
- Position your feet equally on the foot pedals
- Ensure that your legs are together to start, and your back is supported by the seat
- Push your legs apart as wide as possible and lower with control ensuring a full range of motion
ADDUCTOR
-
Position your feet equally on the foot pedals
-
Ensure that your legs are as wide as possible to start, and your back is supported by the seat
-
Push your legs together as close as possible but without touching and lower with control ensuring full range of motion
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES

TOP
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…