TOTAL FITNESS Transform Your Body with UFitnessWorkouts
Machine
Hammer Strength Leg Press
Preparation
Sit on machine with back on padded support. Place feet slightly high on platform. Extend hips and knees. Release dock lever and grasp handles to sides.
Execution
Lower sled by flexing hips and knees until knees are just short of complete flexion or until hips are completely flexed. Return by extending knees and hips. Repeat.
Seated Leg Curl Quads
Preparation
Sit on apparatus with back against padded back support. Place back of lower legs on top of far padded lever. Secure lap pad on thighs just above knees. Grasp handles on lap support.
Execution
Pull far padded lever toward back of thighs by flexing knees. Return lever until knees are straight. Repeat.
Hack Squats
Preparation
Lie supine on platform with shoulders against pad. Place feet high up on platform. Extend hips and knees. Release dock levers.
Execution
Lower sled by flexing hips and knees until hips are completely flexed. Raise sled by extending knees and hips. Repeat.
MTS Iso-Lateral Kneeling Leg Curls Hamstrings
Preparation
Step up onto platform. Position belly on wide pad, forearms on padded arm rest, and grip handles. Position bottom of foot on foot lever with lower leg under pad.
Execution
Push foot lever back by extending hip. Return leg to original position. Repeat. Reposition and continue with opposite leg.
Hammer Strength Leg Curls Hamstrings
Preparation
Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.
Execution
Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat.
Hammer Strength Calf Press
Preparation
Sit on seat with back on padded support. Place feet low on platform, grasp handles to sides, and extend knees.
Execution
Pull forefoot back toward body as far as possible while pushing platform with toes extended downward. Return feet down to platform and repeat.
Dumbbells
Dumbbell Bulgarian Split Squats
Preparation
Stand facing away from bench. Positioned with dumbells to sides. Extend leg back and place top of foot on bench.
Execution
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Dumbbell Squats Narrow Stance
Preparation
Stand with dumbbells grasped to sides.
Execution
Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Barbells
Barbell Squats Lunges
Preparation
Dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.
Execution
Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
Barbell Squats
Preparation
From rack with barbell at upper chest height, position bar low on back of shoulders. Grasp barbell to sides. Dismount bar from rack and stand with wide stance.
Execution
Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend hips and knees until legs are straight. Return and repeat.
Glutes & Quads
Single Leg Hip Thrust
Preparation
Sit on floor with long side of bench behind back. Position upper back on corner of bench with arms out to sides, palms facing down. Place feet on floor approximately shoulder width with knees bent.
Execution
With one leg raise upward by extending hips until straight. Lower and repeat.
Glutes Kickbacks
Preparation
Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step far back with other foot. Arms remain extended to support body leaning forward. Leg with ankle cuff attached in slightly bent with foot off floor.
Execution
Pull cable attachment back by extending hip. Return leg to original position and repeat. Continue with opposite leg.
Barbell Hip Thrust
Preparation
Sit on floor with long side of bench behind back. Roll barbell back and center over hips. Position upper back on corner of bench. Place feet on floor approximately shoulder width with knees bent. Grasp bar to each side.
Execution
Raise bar upward by extending hips until straight. Lower and repeat.
Barbell Bench Step-Ups
Preparation
Stand facing side of bench. Position bar on back of shoulders and grasp barbell to sides.
Execution
Stand on bench by straightening leg and pushing body upward. Step down returning foot off of bench to floor and repeat. Continue with opposite position.
Hip Adductors Outside Quads & Glutes
Preparation
Sit on machine with legs inside of side pads. If available, place heels on foot bars. Release and pull lever brace to position legs together. Engage lever into locked position. Lie back and grasp bars to sides.
Execution
Move legs apart as far as possible. Return and repeat.
Hip Adductors Inside Quads & Glutes
Preparation
Sit on seat and lift one leg onto padded lever. Lean back onto back pad. Grasp handles attached to leg levers. Push handles together and raise other leg onto other padded lever. Release leg lever handles and grasp other handles to each side.
Execution
Move legs together until leg levers make contact. Allow legs to seperate far apart until slight stretch and repeat.
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