Leg Day

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
3. Allow your thigh to come to parallel with the floor.
4. Pause then slowly return to the starting position without locking out your knee.
5. Repeat then switch sides once set is complete.

1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
3. Slowly lower yourself to the starting position and switch legs.

1. Begin by standing with dumbbells in hand at your sides.
2. Place your feet hip-width apart.
3. Take a big step to the right with your right foot, keeping your arms straight.
4.  Land with your heel followed by the rest of your foot and flex the right knee so that you lower your hip and body until your knee and hip are at a 90 degree angle. Keep your left leg only slightly angled.
5. Return to the starting position by extending your right hip and knee. Once they are straight, bring your foot back in to a standing tall position.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
3. Allow your thigh to come to parallel with the floor.
4. Pause then slowly return to the starting position without locking out your knee.
5. Repeat then switch sides once set is complete.

1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
3. Slowly lower yourself to the starting position and switch legs.

1. Hold a kettlebell by the handle in one hand using a neutral grip.
2. Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
3. Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
4. Continue lowering the kettlebell until your torso is parallel to the ground.
5. Return to the upright position in a smooth movement.
6. Repeat.

1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.

1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
2. Raise your left foot from the floor, extending your leg out in front of you.
3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
5. Continue this downward movement until your right thigh is parallel to the floor.
6. Hold for a count of one.
7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
3. Allow your thigh to come to parallel with the floor.
4. Pause then slowly return to the starting position without locking out your knee.
5. Repeat then switch sides once set is complete.

1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
5. Repeat.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
2. Place the balls of your feet on the foot plate.
3. Keeping the balls of your feet in position, lower your heels as far as possible.
4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
4. Repeat.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

1. Set up a  barbell on a rack  at just below shoulder level.
2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
5. Step away from the rack.
6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
7. Continue lowering your body until your left knee is nearly touching the floor.
8. Return to the start position b pushing through your heel,exhaling as you do so.
9. Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.