Legs exercises
1. Choose the ideal weight and sit in the machine. Get the legs under the pad and use your hands to hold the sidebars.
2. Tense the quadriceps and extend your legs as much as you can. Keep the rest of the body in position in the seat.
3. Lower the weight back to your starting position but make sure you don't go more than the 90-degree angle limit.
4. Repeat as many times you were recommended.
1. Set the bar at the height that is ok for your height. Load the bar and step under it placing the back of your shoulders across it. Use both arms to hold it and lift it from the rack using your legs and contracting your torso.

2. Position the legs shoulder-width and toes a bit pointed out. Keep the back straight and start slowly to lower the bar by bending your knees. Go down until you get an angle of 90-degrees between the upper leg and the calves.

3. Start raising the bar by pushing on the floor with your foot. Straighten the legs again and go back to your starting position.

4. Repeat for the number of times you desire
1. Go down on the machine and put your legs on the platform. Takedown the safety bars that hold the platform in place and push till your legs get fully extended. Torso and legs need to have a 90-degree angle.
2. Steady lower the platform until you get a 90-degree from your upper and lower legs.
3. Push with your heels and focus on the quadriceps to get back to your starting position.
4. Repeat as many times you have been instructed.
1. Get in the machine with your face down and the pad over your legs. Keep your torso on the bench and make sure the legs are fully stretched.
2. Curl the legs up as much as you can without lifting your upper legs that are on the pad.
3. When you reach a fully contracted position, hold it for a second. Get the legs back to your initial position.
4. Repeat as many times you were instructed.
1. Start holding two dumbbells in your hands.
2. Get your right leg forward around 1-2 feet from the left leg and get down with your upper body. Maintain a straight torso.
3. Push with the heel of your foot and get back to your starting position then alternate.
4. Repeat your preferred number of reps.
1. Get in the calf raise machine having the padded levers on your shoulders. Get the feet on the foot platform and keep your arches and heels of your feet extending off.
2. Get the lever handles for support and push it as much as you can by using your heels.
3. Hold at the top for one second and slowly lower until you feel a stretch in your calves.
4. Repeat as many times you prefer.
1. Get on the machine and place your toes in the platform provided. Put your thighs under the pad that can be adjusted according to your body size. Put the hands on the lever pad so you can stop it from slipping forward.
2. Raise the lever a bit by using your heels to push and release the safety bar.
3. Lower your heels and bend the ankles until you feel that your calves are stretched. Raise the heels by extending the ankles as much as you can by contracting the calves.
4. Repeat as many times you desire.
1. Go on the machine and place your toes on the lower side of the machine platform. Keep your heels together with the arches extending off. Grab the handles and keep the knees straighten.
2. Push the lever by extending your ankles as much as you can.
3. Slowly return by bending your ankles until you feel that your calves are stretched.
4. Repeat.
1. Start holding two dumbbells in your hands.
2. Get your right leg forward around 1-2 feet from the left leg and get down with your upper body. Maintain a straight torso.
3. Push with the heel of your foot and get back to your starting position then alternate.
4. Repeat your preferred number of reps.
1. Put your feet wider than hip-width and get your toes slightly turned out so your knees can track over your toes.
2. Bend the arms, and hold your hands together below your chin. Squat down to 90-degree angle and keep the chest up.
3. Tense your core then use one of your legs to kick out and balance on the other leg. Return to your starting position.
4. Repeat as many times you have been instructed to.
1. Get down and kneel on the floor. Bend your waist and extend your arms in front of you. Head should be looking forward and the knees need to create a 90-degree angle with the hamstrings and your calves.
2. Lift the left leg and get your hamstring in line with the back while having a 90-degree bend. Use this movement to contract the glutes and hold it for a second.
3. Get back in the initial position and repeat the movement with your other leg.
4. Repeat until the number of reps instructed is finished.
1. Get on your back and keep your feet shoulder-width apart with your knees a bit bent.
2. Extend your hips upward as much as you can and contract the hip flexors and the buttocks.
3. Hold the position for one or two seconds then lower your body back to your starting position.
4. Repeat.
1. Stand with feet wider than your shoulders and get a barbell in your hands. Move the feet a bit outward.
2. Keep the chest and core engaged and push your hips back. By bending your knees lower the body until your thigh are parallel to the floor.
3. As you squat bring the barbell in front of your chest. Pause one second and get back to the starting position.
4. Repeat the number of reps you were instructed.
1. Get in the machine and put your shoulders under the pads. Put the legs on the platform with toes being a bit pointed out. Arms need to be on the side handles.
2. Get the legs straight without locking your knees. Slowly lower the weight and bend the knees as you maintain your posture. Do that until you get 90-degrees between your upper leg and calves.
3. Raise the weight and push to the floor with the heel of your foot. As you are straightening your legs go back to your starting position.
1. Set the machine to fit your body size and lie face down. Put the pad on the back of your legs.
2. Make sure your legs get fully stretched, get the side handles of the machine and maintain a flat torso on the bench. Keep toes straight.
3. Start curling your legs as much as you can without raising your upper legs from the pad. Once fully contracted stay for one or two seconds. Get the legs back to your starting position.
4. Repeat the number of times you were suggested.
1. Get the band around your ankle and get the other end of your band to a fixed object
2. Keep the knees and back straight and make sure you kick outward. Don't lean or bend over.
3. When you feel resistance hold for one second and slowly return to start position.
4. Repeat as many times you prefer.
1. Get in the calf raise machine having the padded levers on your shoulders. Get the feet on the foot platform and keep your arches and heels of your feet extending off.
2. Get the lever handles for support and push it as much as you can by using your heels.
3. Hold at the top for one second and slowly lower until you feel a stretch in your calves.
4. Repeat as many times you prefer.