Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs
*modification: if you don't have access to this machine, you can choose any other exercise that works your quads like forward lunges, front racked squats, or heel elevated squats, etc.
Up Next in WEEK 13 DAY 1: LOWER BODY
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WEIGHTED FIRE HYDRANT (4x10)
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
