Week 3 Day 2

Lay on the bench as shown with legs under the pad. Pull legs up towards the top of your glutes and then slowly lower them back down. This exercise can also be done one leg at a time.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Sit on machine as shown in photograph. Lift legs up until they are parallel with body then lower them back down to the starting position and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Place legs on platform as shown in photo. You want to place your legs so that when you come down with the weight your knees DO NOT go past your toes. Try to feel the weight in your heels as well - this will help with leg placement. Your hamstring flexibility (muscle in the back of your leg) will determine how low you can go. If you feel your lower back coming off the bench then DO NOT go that low. Also, DO NOT lock your knees at the top of the lift. Keep them bent somewhat so as to prevent hyper extension in the knees.

If you place your feet more spread apart and outwards it will work more of your inner thighs.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

To do a lunge it's kind of like doing a walk - but a wide legged walk. The key is to go wide enough so that your knees do not go past your toes. Also, try to not let your thighs go past 90 degrees - which will be your leading foot. It takes some time and practice to get the hang of these. However, when you feel comfortable you can hold onto weights for more resistance.

Goal:	Reps:	Sets:	Rest:
Weight Loss	12-16 Steps	3	~2 Minutes
Weight Gain	12-16 Steps	3	~2 Minutes

Place leg out in front you like shown in the photograph. Depending on your flexibility you may need to increase or decrease the distance you place your foot. Now, lean over with your body towards your foot until you feel a stretch in the back of your leg and your glute. Hold for 20-30 seconds then repeat with opposite leg.

Lay on the floor as shown in the photograph. Lean forward and use your hand to reach towards your toes. Hold position for 20-30 seconds then repeat with opposite leg.

Bend one leg and place it behind you like shown in the photograph. Take hand and place on foot and pull towards your glutes. Hold position for 20-30 seconds then repeat with opposite leg.

Place heel of foot on an elevated surface as shown below. Reach out with hand and bend over so as to reach towards your toes. Hold stretch for 20-30 seconds then repeat with opposite leg.

Place your feet on the lower end of the leg press as shown. Be sure not to unlock the leg press - you don't want the weight to fall in case your feet was to slip off the platform. Now, use only your calf muscles and press the weight towards the top - hold for a second - and then release and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Stand on one foot as shown in the photograph. Keep your other foot higher than the one doing the work. Lower yourself down and then press back up and hold for a second. Then lower and repeat. This exercise can also be done while holding a dumbbell to add more resistance (If it feels easy to do the number of reps I suggest then grab a dumbbell to provide more resistance).

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg.

For this exercise it is in 3 parts. You are going to do 21 repetitions. For the first 7 repetitions look at the top picture. Lift the weight until your forearms are parallel with the floor. Then for the next 7 repetitions look at the picture in the middle. Lift the weight until it is at the top of your chest. And lower it back down until it is parallel with the floor again - but no lower - do not let the weight fall all the way back down. And finally, for the last 7 repetitions you will let the weight fall all the way back down and you will curl it all the way back up to your chest - just like doing regular curls with it. If you are still confused watch the video for a demonstration.

Goal:	Reps:	Sets:	Rest:
Weight Loss	21	3	~2 Minutes
Weight Gain	21	3	~2 Minutes

Sit on a preacher bench as shown in the photograph. Keep your elbows and forearms on the pad. Do not swing back or use your back to lift the weight. You may have to adjust the bench until you feel comfortable with it. Keep in mind you want to use the bench so that you are not able to cheat. In other words, use it so that you are only using your biceps to lift the weight.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Outstretch your arm and place fingertips on bar. Slowly move your palm towards the bar while your fingertips are still touching. Think of this stretch as if you are hyper extending your elbow. Hold the stretch for 20-30 seconds then repeat with the other arm.

Sit on bench and grasp bar above head. Grip a little wider than shoulder width apart. Try not to lean back too much. Pull bar down to upper chest. Be sure to keep elbows back - don't let them go forward. Think of your elbows going straight down and meeting your rib cage as you pull down. After the weight has came down slowly return it all the way back up to the top and repeat.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
8-12	3	~2 Minutes

Lay on an incline bench as shown in the photograph. You want the incline to be set at one notch lower than what you would normally use for incline dumbbell presses. Let the weight hang to your sides and lift them up sort of behind you. You do not want to curl them up like doing a bicep curl. Instead, they should lift straight up and behind you. Study the video to understand this process better.

Goal:	Reps:	Sets:	Rest:
Weight Loss	8-12	3	~2 Minutes
Weight Gain	8-12	3	~2 Minutes

Grasp bar with both hands above head. Now, pull down with your back and body until you feel a stretch in the sides of your back. Hold position for 20-30 seconds.

Raise either arm above head in a "C" like shape. Now twist to the side until you feel a stretch. Hold for 20-30 seconds then repeat with other arm.