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ePaper created 2015-02-25, 10:02:46 | version 1.33.01
Set Up: Starting with feet slightly wider than shoulder width apart and toes turned out. Grasp a dumbbell with both hands and stand straight up. Movement: With your shoulders back and head up, bend your knees until your thighs are almost parallel to the ground. Push up through your heels and squeeze your glutes to return to starting position. Repeat for 15 reps. Set Up: Sit on machine with back against the padded back support and place front of lower legs under padded lever. Grasp side handles for support. Movement: Extend legs forward and upward until legs are straight and return to starting position. Repeat for a total of 15 reps. Set Up: Starting with feet slightly wider than shoulder width apart and toes turned out. Grasp a dumbbell with both hands keeping both shoulders back. Movement: Lower dumbbells to ankles by bending hips. Flex knees slightly during descent with back straight and parallel to ground. Lift dumbells by extending at hips until standing upright. Repeat for 15 reps. Set Up: Stand with your feet about 6 inches apart from each other and toes pointed for- ward. Make sure you have plenty of room to move forward several feet up. To emphasize the outer thigh, point the toes in. To emphasize the inner thigh, point the toes out. B BoxLunges Stiff-LeggedDeadlifts LegExtensions WalkingLunges B B BB A A A A EXERCISE Summer/Fall 2013 • FitnessX.com 81. Movement: Step forward with right leg and lower your body until both knees are at 90 degrees. Keep weight on your heels and don’t allow your knees to extend past your toes. Then, push up, bringing the rear leg forward until you are standing straight again. Do 15 reps on each leg.