Week 1 Day 4

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 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

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 weight in hand as shown in photo (overhanded). Now, keep your forearm on the bench at all times and make sure all the movement is in your wrist. If your forearm is coming up and off the bench then go back down to a lower weight.

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

Grasp the dumbbell as shown in the photograph (underhanded). Lower the weight by extending your wrist and then curl it back up towards the top and repeat.

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

Stand with hands clasped together and then slowly extend hands as shown in the photo. Hold position for 20-30 seconds.