Legs & Core Workout Warm up 10-15 minutes on the treadmill Exercise Illustration Focus Exercise data Comments 1 - Deep knee bend- normal legposition (Squat) 3 set x 12 rep Warm up sets to avoid injuries. Do 3 sets with only the barbell or light weight to warmp up your knees and legs. Also practice your form so it's correct during the warm up and before you use higher weight. Warm up set to avoid injuries. 2 - Deep knee bend- normal legposition (Squat) 4 set x 10 rep Look straight forward during the entire exercise. Start with straight legs in a position as wide as your shoulders, and with the center of gravity right through your body. Distribute most of your weight to the back of your feet. By focusing on your stomach and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on the way down, hold your breath at the lowest part of the movement, and breathe out on you way back up. This exercise is hardets in the lower part of 3 - Leg Press 4 set x 10-12 rep Place your feet hip-width apart on the board. Bend your knees in a 90 degrees angle and tighten abdomen and your lower back. Press upwards till your legs are almost stretched. Return to starting position and repeat the exercise. 4 - Horizontal leg curl 4 set x 10 rep Lie face down with your legs straight and knees below the edge of the seat. Support your body by grasping the handles. Bend your knees fully then slowly straighten again. Keep your ankles bent throughout the exercise. Target muscles: m.biceps femoris, m.semitendinosus, m.semimembranosus. Assisting muscles: m.gastrocnemius. 5 - Leg extension 3 set x 10 rep Make sure that your lower back is well supported. Sit with your knees bent approx. 120 degrees then straighten your legs as much as possible. The top point may be accentuated. Slowly lower to the start position. Target muscle: m.quadriceps femoris. 6 - Seated calf raise 4 set x 10 rep Sit so that only the foremost part of your feet touches the platform. Bend your ankles backward until your calf muscles are well contracted. Push back upward until your ankles are fully stretched. Target muscles: m.soleus, m.gastrocnemius. © 2015 ExorLive AS ® 1