Full squat – 5 sets of 8-10 reps

Leg press – 3 sets of 10 reps

1. Sit down onto the machine
2. Place legs on machine platform directly in front
3. Lower safety bar beside you
4. Press your feet onto the platform pushing it up
5. When your legs are fully extended it is important to make sure you do not lock your knees!
6. Begin to slowly and in your own time lower the platform
7. Your legs should make a 90 degree angle
8. Go back into the starting position and repeat.

Hamstring curl – 4 sets of 10 reps

1. Before sitting on the machine, adjust it to your height so you will be comfortable
2. Sit on the machine
3. The lever should be positioned on the back of your leg
4. Ensure your toes are pointing straight
5. Curl your legs back as far as possible and hold
6. Bring the legs back to the starting possition
7. Repeat exercise

Stiff-leg deadlift – 3 sets of 4-8 reps, increase weight and lower reps with each set

1. Bar should be positioned in front of you
2. Grasp the bar with palms facing down
3. Stand with torso straight
4. Your legs should be spaced apart
5. Your knees should be slightly bent
6. Bending your hips but keeping your back straight
7. Lower barbell over your feet
8. Bring your torso up by extending your hips
9. Go back into starting position
10. When you’re ready, repeat

Leg extension – 5-8 sets of 10-15 reps

1. Add or take off weight
2. Sit on the machine
3. Legs positioned under pad whilst holding side bars
4. Using quadriceps extend your legs forward
5. Ensure the rest of your body stays seated
6. Hold the position
7. Carefully lower the weight back to starting position
8. Repeat