Week 2 Day 3

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

Place physioball against wall as shown in the photo. Now, place your lower back against the ball and place your feet out in front of you as shown. When you come down to squat don't let your knees come over your toes so you may have to adjust and play around till you get in the right position. Also, your knees should be right above your heels. Now, squat down and come all the way down until your thighs are parallel to the floor - 90 degree angle. Then push back up and repeat. This exercise can also be used with weights - dumbbells in each hand to provide more resistance.

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

To do this exercise you want to find a box or platform like the one shown in the photograph. To start, place your foot in the middle of the platform. Then, just step up. This exercise can be performed by alternating your legs or doing one at a time. In addition, you can also hold a weight to your side to increase the difficulty of the exercise.

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

Take weights in hand like shown in photograph. Slowly tilt hands back towards head while keeping upper arms steady and still. All the movement should be in your shoulders. Do 20-30 reps. This will warm up your rotator cuffs and will help to prevent injury. Use this whenever the shoulder is involved in an exercise. Example, Chest and shoulders.

It is best to start with weight on lower thighs and then use them to push the weight up into position. When the weight is in position push it all the way up to the top. Then, slowly lower the weight ALL the way back down to the starting position. Do not skimp - by going halfway back down you'll only be cheating yourself. If you aren't able to go all the way back down then go back to a lower weight until you can work your way back up. Then push the weight back up to the top and repeat.

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

Hold dumbbells down by your side as shown in the photograph. keep feet about shoulder width apart. Now, keep your elbows straight and use only your shoulder muscles to lift the weight up until it is parallel with the ground. Then lower and repeat.

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

Grasp the ez-curl bar in the narrow section - close together. The key is to lift the weight up but keep the bar as close to your body as you can. Lift until it is about in the middle of your neck then lower and repeat. Watch the video for a better explanation.

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

Extend arm in front of you. Then place other hand near your elbow on the arm extended. Slowly pull the arm across your chest until you feel a stretch. Hold the stretch for about 20-30 seconds and then repeat with other arm.