Friday - Legs

warm-up with lying leg curl

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

To perform the dumbbell stiff-legged deadlift, start by standing with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip. Keep your knees slightly bent throughout the movement. Hinge at your hips by pushing your hips back while maintaining a straight back and a neutral spine. Lower the dumbbells along the front of your legs, keeping them close to your body until you feel a stretch in your hamstrings. Ensure your shoulders are back and your chest is up during the descent. Once you reach the lowest point while maintaining form, reverse the movement by driving your hips forward and returning to the starting position. Focus on squeezing your glutes at the top of the movement. Avoid rounding your back to prevent injury.

Sit on a leg extension machine with your back pressed against the pad and your ankles positioned behind the padded lever. Grip the handles for stability if available. Keep your torso upright and core engaged. Slowly extend your legs by straightening your knees until your legs are fully extended but not locked out. Pause briefly at the top of the movement, then control the descent back to the starting position. Maintain a controlled tempo throughout to maximize engagement and reduce injury risk.

Stand upright with your back facing the Smith machine. Place one foot on the bench or platform behind you, with the top of your foot resting on it. Keep your front foot flat on the ground, about two feet in front of you. Engage your core, keep your chest up, and maintain a straight back. Lower your hips by bending your front knee until your thigh is parallel to the floor or slightly below, ensuring your knee tracks over your toes. Push through your front heel to return to the starting position. Maintain controlled movement throughout, avoiding excessive forward knee movement or leaning forward. Switch legs and repeat. Use the Smith machine to stabilize the barbell, allowing for controlled, safe movement while targeting the quadriceps, glutes, and hamstrings.

Stand upright on one foot with the other foot slightly raised off the ground. Keep your core engaged and maintain a slight bend in the knee of the standing leg. Push through the ball of your foot to raise your heel as high as possible, squeezing the calf muscle at the top. Lower your heel back down in a controlled manner until your foot is flat, then repeat. Keep your movements smooth and controlled throughout, avoiding bouncing. Switch legs after completing the desired reps.