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Sample Upper Body Workout

Leg Press: (Quadriceps, Gluteus, Hamstrings)

Position yourself with your backside and lower back firmly against the pad. Place feet on the sled, about shoulder width and in line with the knees. Bend your knees and lower the sled until the top of the thighs are in contact with your rib cage (assuming this is a pain free range of motion). Don't let your backside come off of the seat. Press the sled up, driving through the heels until the legs are extended. Remember not to lock the knees at the top of the rep.

Hyperextensions: (Hamstrings, Gluteus, Lower back)

Position yourself with the pads just below your hips. Put your hands across your chest and while keeping your back straight. Lower yourself towards the floor pivoting through the hips. Once at the bottom contract your glutes and hamstrings and raise your self back to the starting position.

Lunges: (Quadriceps, Gluteus, Hamstrings)

Stand with your feet together. Take a large step landing with your heels first. Bend your knees and drop down into a kneeling position, insuring that the knee of the lead leg is bent 90 degrees and does not pass over the toe. Push up and back with lead leg until you are once again in the starting position. Switch legs and repeat.

Leg Curls: (Hamstrings)

Lie on the bench with your knees in line with the axis of the machine. Position the leg pad above your heels. Curl weight up until it contacts your backside (assuming this is a pain free range of motion). Slowly lower the weight back to the starting position and repeat.

Leg Extension: (Quadriceps)

Sit with your knees in line with the axis of the machine and place this instep portion of your feet under padded bar. Extend legs completely, pausing at the top. Slowly lower weight back to the starting position and repeat.

Hip Adduction: (Groin)

Sit with your legs open and the pads on the inside of your thighs. Press in against the pads until your legs are together and hold for a slight pause. Slowly lower the weight back to the starting position and repeat.

Hip Abduction: (Gluteus)

Sit with your legs together and the pads positioned on the outside of your thighs. Press out against the pads to the fully abducted position and pause. Slowly lower the weight back to the starting position and repeat.

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