Take a look at our Fabulous 12!
Chest Press
๐ฟ Grasp the handles with a full grip, your thumb circled around the handle.
๐ฟ Maintain a neutral wrist position with your wrists in line with your forearms.
๐ฟ Exhale and push outward until your arms are fully extended (don't lock the elbows).
๐ฟ Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
๐ฟ Pause briefly at full extension.
๐ฟ Bend your elbows and return to the starting position, breathing in during this recovery.
๐ฟ Repeat for the recommended amount of repetitions.
Gluteus Standing/Kickback
๐ฟ Get into position and place the bottom of your foot on the foot pedal, either the ball of your foot or more central, this is your preference.
๐ฟ Push down and back with your foot and extend your leg out.
๐ฟ Control the movement back, slow and steady.
๐ฟ Continue for the desired amount of reps and then switch legs.
Lateral Pulldown
๐ฟ Set the weight to the recommended amount and check that the leg brace is set to the correct height.
๐ฟ Take a seat facing the machine (tuck your hips in so they are touching the leg brace) and take a wide, overhand grip with your arms extended towards the ceiling. This is your starting position.
๐ฟ To initiate the movement, exhale and pull the bar down towards your chest using the muscles across your back and your biceps.
๐ฟ Lean back ever so slightly as you pull the weight downwards and lift your chest as much as you can. Continue to pull the bar down until either your muscles are optimally contracted or it is in contact with your chest.
๐ฟ After a brief pause, inhale and return the bar back along the same path into its starting position.
๐ฟ Repeat for the recommended amount of repetitions.
Seated Row
๐ฟ Attach handle to the low cable pulley, take hold of them with a neutral grip and sit about 2 feet away from the pulley system, with your feet rested on the foot plate.
๐ฟ Once seated, you should have your arms and legs out in front of you (slightly bent) with your posture held in an upright position (this is paramount to maintain throughout the movement) with your chest pushed out. This is your starting position.
๐ฟ Exhale and pull the handles in towards your lower abdominals by contracting your back muscles. Your posture should remain upright throughout the movement and your arms should remain as passive as possible.
๐ฟ Once the handles touch your abdominals, pause for a brief moment
before inhaling and returning them along the same path back into the starting position
๐ฟ Repeat for the recommended amount of repetitions.
Shoulder Press
๐ฟ Load the machine up with the desired weight and adjust the height of the seat (so that the handles are just above shoulder height).
๐ฟ Take a seat and take hold of the handles. This is your starting position.
๐ฟ To initiate the movement, exhale and extend your arms up above your head towards the ceiling. Continue to press your arms towards the ceiling until they are (just off) vertical from the floor.
๐ฟ After a brief pause, inhale and return the handles back along the same path into the starting position.
๐ฟ Repeat for the recommended amount of repetitions.
Leg Press (Seated)
๐ฟ Using a 45 degree leg press machine, take a seat and place your feet at a shoulder width stance, toes slightly turned out.
๐ฟ Gently press the foot plate away from you as you unhook the lock bars. You will take the weight at this point, ensure your knees are not locked and your joints remain slightly flexed. This will be your starting position.
๐ฟ As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
๐ฟ As you exhale, press through your heels to push the foot plate away from you, engaging your quadriceps and glutes in order to do so.
๐ฟ Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.
Leg Press (Laying)
๐ฟ Using a 45 degree laying/hack squat machine machine, take a seat and place your feet at a shoulder width stance, toes slightly turned out.
๐ฟ Gently press the foot plate away from you as you unhook the lock bars. You will take the weight at this point, ensure your knees are not locked and your joints remain slightly flexed. This will be your starting position.
๐ฟ As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
๐ฟ As you exhale, press through your heels to push the foot plate away from you, engaging your quadriceps and glutes in order to do so.
๐ฟ Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.
Leg Extension
๐ฟ Set the machine to the desired weight and set the position of the back rest (when you sit on the machine, the back of your knees should be in contact with the edge of the seat).
๐ฟ Next take a seat and lock the shin pad in place and take hold of the handles either side of you. This is your starting position.
๐ฟ To initiate the movement, exhale and extend your knees to bring your shins up towards the ceiling. In order to do so, contract your thigh muscles whilst simultaneously pulling your hips into the seat, keeping your feet flexed up.
๐ฟ After a brief pause, inhale and return your lower legs back along the same path into their starting position.
๐ฟ Repeat for the recommended amount of repetitions.
Seated Hamstring Curl
๐ฟ Set the machine to the desired weight and set the position of the back rest (when you sit on the machine, the back of your knees should be in contact with the edge of the seat or slightly off).
๐ฟ Next take a seat and position your legs between both pads. check that when you rest your legs on the working pad, it is located just below your calves. And the upper sits directly on your shin.
๐ฟ Take hold of the handles in front of you and make sure the top part of your back is supported and in contact with the back rest. This is your starting position.
๐ฟ To initiate the movement, exhale as you squeeze your heels in towards your glutes in an arcing motion by flexing your knees.
๐ฟ Continue to do so until your hamstrings are as tight as can be or that you cannot bend your knees anymore.
๐ฟ After a brief pause, inhale and return the pad back along the same path into its starting position.
๐ฟ Repeat for the recommended amount of repetitions.
Inner Thigh Adductor
๐ฟ Take a seat on the machine, placing the knee pads on your inner thighs and your feet on the foot plates. Make sure your knees and hips are at 90 degrees and you have the correct weight applied.
๐ฟ When you are ready, release the catch to allow your legs to take the weight and at the same time allow your legs (hips) to stretch as much as possible to allow for greater range of motion.
๐ฟ To initiate the movement, exhale and squeeze your knees together until the pads are gently touching each other.
๐ฟ After a brief pause, inhale and reverse the movement returning the pads back along the same path into their starting position.
Outer Thigh Abductor
๐ฟ Take a seat on the machine, placing the knee pads on the outside of your thighs with your feet on the foot plates. Make sure your knees and hips are at 90 degrees and you have the correct weight applied.
๐ฟ To initiate the movement, exhale and pull your knees apart until the pads are as wide as possible.
๐ฟ After a brief pause, inhale and reverse the movement returning the pads back along the same path into their starting position.
Squat Machine
๐ฟ Load the machine with your desired weight.
๐ฟ Step onto the machine, placing your feet shoulder width apart and your shoulders directly underneath the pads.
๐ฟ Release the safety handles, inhale and lower down, bending the knees until they reach a 90-degree angle.
๐ฟ Pause here, then push, driving your feet into the foot plate to extend your legs back into the starting position.
๐ฟ Repeat for the recommended amount of repetitions.
