Week 4 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

This is a great exercise but form is everything. You may want to practice in front of a mirror to get your form right. The key is to feel the weight in your heels. You DO NOT want them to come up off the ground. To prevent this you want to have a pretty wide stance and let your feet flare out to the sides. Also, try to make sure that your knees DO NOT go past your toes when you squat down. Keep your head up when you go down as well. And sticking your butt out when you go down may help as well. Watch yourself in front of a mirror or get someone else to watch you. Fool around with light weight until you feel comfortable putting more weight on the bar. Watch the video for a better demonstration.

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

For this exercise form is everything. To make sure you get the form down right, we strongly suggest you use only the bar and practice until it feels right. You could also ask someone to watch you. If it still doesn't feel right consult with a personal trainer or other professional for advice.

Think of this exercise as the opposite of a squat. It is not really a lift, but merely a push with the legs. A major tip is to let the legs do the lifting. Your arms will just hang down and hold onto the weight.

To start I recommend a mixed grip - one hand overhand, the other hand - underhand. Place feet a little wider than shoulder width apart and flare out feet a little to the side. Now, bend your knees and grasp hold of the bar. Make sure to keep your back straight. DO NOT let your back arch at any point during the lift. Now stand up while keeping your lower back straight and lift using ONLY your legs to lift. The bar should be close to your body at all times throughout the lift. After you reach the top, slowly lower the weight back down using only your legs while once again maintaining good posture throughout your back.

***Do 12 or more reps until you feel really comfortable with this exercise. Then, and only then increase the weight if you're wanting to go heavy***

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

This exercise is best if you have someone who can spot you - to bring the weight up in the air for you. Place your hands a little wider than shoulder width apart on the bar. Next, lower the weight down until it comes even with your chin and then press it 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 a plate as shown in the photograph. This is more of an advanced exercise considering the poundage used. However, you can also use a 25lb or a 10lb to get started. You want to hold the weight down below you and use only your shoulders to lift it up until it is parallel with the ground. DO NOT swing your back to create momentum to lift the weight up. Then lower 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.