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🏋️ Leg Day

🏋️ Leg Day - Plus Fitness - Balgowlah

60 mins

This 60-minute workout is all about building the muscles in your entire lower body.

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Back Extension

Notes:

Key Points:

Adjust so the end of the pad is at the top of your quads but below the hips.
With your arms crossed over your chest hinge from the hips over the padding.
Hinge until hamstrings feel stretched, then slowly return to a straight spinal position.

Common Mistakes:

Hyperextending your back past a straight spine.
Using momentum to drop yourself down or swing up.
Positioning the padding to high so you can't hinge over.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Back Extension - Bodyweight - GHD muscle groups

Standing Calf Raise

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Standing Calf Raise

Notes:

Key Points:

Have the balls of your feet placed on the platform and heels hanging off it.
Drive your heels upward to lift the weight.
Steadily lower the heels down until your calves are fully stretched and repeat.

Common Mistakes:

Using momentum to drive the weight up and down.
Feet being too wide or narrow, keep it should width.
Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Calves

Gastrocnemius

Secondary Muscles

Standing Calf Raise - Pin loaded - Safeties muscle groups

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Hack Squat

Notes:

Key Points:

Position your feet at roughly shoulder width apart
Press upwards through the heels
Disengage the safeties then slowly bend your knees to 90 degrees.

Common Mistakes:

Back and hips lose contact with the back padding.
Knees caving inwards.
Cutting short of bending the knees 90 degrees.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Abs, Hamstrings, Inner Thigh

Hack Squat - Plate loaded - Sled muscle groups

Leg Curl (Lying)

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Leg Curl (Lying)

Notes:

Key Points:

Ensure your knees are just off the bench.
Tense your hamstrings to curl the pad towards your glutes.
Slowly lower back to a point just before your legs are fully extended.

Common Mistakes:

Extending the legs fully.
Using momentum to curl the weight up and dropping downward.
Hips and chest coming off of the bench.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Hamstrings

Hamstrings

Secondary Muscles

Calves

Leg Curl - Pin loaded - Lying muscle groups

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