Week 3 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 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.

To do this exercise you want to attach a string to a weight and pvc pipe or other similar apparatus. You want the length of the string to be a long enough where you have to stand on a platform so that it doesn't touch the ground. To perform, extend your arms like shown in the photograph and keep them there. Then twist your hands in either clockwise or counterclockwise position until the weight comes to the top. Then repeat. You want to use enough weight where you can only bring the weight to the top once or twice. You can experiment with this exercise until you feel you get a good workout.

Goal:	Reps:	Sets:	Rest:
Weight Loss	1-2 Twists to the Top	3	~2 Minutes
Weight Gain	1-2 Twists to the Top	3	~2 Minutes

Take a bench and bring it over to the pulley's. Place your hands on a straight bar in a overhand position. Now, try to keep your forearms securely on the the bench at all times and use only your wrists to move the weight up and down.

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

Take a bench and bring it over to the pulley's. Place your hands on a straight bar in a underhand position. Now, try to keep your forearms securely on the the bench at all times and use only your wrists to move the weight up and down.

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.