Week 3 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 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.

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.

This exercise is in 3 parts. For the first part you will position the dumbbells as shown in the first paragraph. Then as you perform the exercise you will move them out to the sides as shown in the middle photo. And finally, you will press them up to the top as shown in the 3rd photo. When you lower the weight back down you want to bring the weight back into the same position as what is shown in the first photo. If you are still confused watch the video for a demonstration.

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

You want to use a straight bar for this exercise. Attach it at the bottom of a cable pulley. Stand with feet shoulder width apart and the cable going between your legs. Keep your body upright and use only your shoulder muscles to lift the weight until it is parallel with the floor. DO NOT jerk back to lift the weight. After the weight is parallel with the floor slowly lower it back to the starting position 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

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.