DB undercrossed Walking Lunge- (Dumbbells)
https://youtu.be/k05NqJk4Qao 3 sets (Reps- 15, 12, 10,) INSTRUCTIONS Set up with your feet shoulder width apart and a dumbbell in each hand. Step forward with one leg and allow both knees to bend simultaneously. Descend until the back knee touches the floor.
Seated Calf Raise- (Seated Calf Raise)
https://youtu.be/86z3nbC5b-M 3 sets (Reps- 15, 12, 10,) INSTRUCTIONS Sitting up tall in your chair, with your feet hip width apart. Bring your feet back, so your heels are behind your knees. From this position, lifting your heels up off the floor, coming
Leg Curl
https://youtu.be/Nze54872mbE 3 sets (Reps- 15, 12, 10,) INSTRUCTIONS Exhale and flex your knees, pulling your ankles as close to your buttocks as possible. Keep your hips firmly on the bench. Hold briefly. Inhale as you return your feet to the starting position
Seated Leg Press (Leg Press Machine)
https://youtu.be/SLmaLU82REI 3 sets (Reps- 15, 12, 10,) INSTRUCTIONS Load the machine with the desired weight and take a seat. Sit down and position your feet on the sled with a shoulder width stance. Take a deep breath, extend your legs, and unlock
Dumbbell High Step Ups-(flat bench or flat box)
https://youtu.be/Q2lf_Pk13iU 3 sets (Reps- 15, 12, 10,) INSTRUCTIONS Place a bench, box or step in front of you. Grasp a barbell with a wide grip and place it across your shoulders. With your left leg, step up on the
Seated Triceps Push Down
https://youtu.be/b-kKU9oD0pg 20-reps 3 sets INSTRUCTIONS Start by bracing your abdominals. Tuck your elbows in at your sides and position your feet slightly apart. Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your
One Arm Bicep DB Seated Curl
https://youtu.be/FrVw3xVDKdM 20-reps 3 sets INSTRUCTIONS Keeping your back straight and your elbow tucked in at your side, slowly curl up the dumbbell up as far as possible. Squeeze the bicep hard, and then slowly lower the weight back to the starting position.
Eccentric Hammer Bicep DB Curl
https://youtu.be/BgyaagiCSH8 20 reps 3 sets INSTRUCTIONS Hold the bar in front of you with a shoulder-width underhand grip. Curl the bar toward your chest by flexing your biceps. Keep lifting until the undersides of your forearms press right up against your biceps.
Eccentric Bicep DB Curl
https://youtu.be/Z1UF9Hlfjx0 20 reps 3 sets INSTRUCTIONS Hold the bar in front of you with a shoulder-width underhand grip. Curl the bar toward your chest by flexing your biceps. Keep lifting until the undersides of your forearms press right up against your biceps.