1. Begin by sitting in the leg press machine with your back pressed against the pad and your feet flat on the platform.

2. Release the safety handles and slowly lower the weight until your knees are bent at a 90-degree angle.

3. Push the weight back up by straightening your legs, making sure to keep your feet fl at on the platform and your back against the pad.

1. Stand in the hack squat machine with your feet shoulder-width apart and your back against the pad. Your shoulders should be under the shoulder pads and your hands should be gripping the handles.

2. Slowly lower yourself down by bending your knees, making sure to keep your back straight and your chest up. Go as low as you can without letting your heels come off the platform.

3. Push through your heels to lift the weight back up to the starting position, straightening your legs as you stand up.

1. Sit on the leg extension machine with your back against the pad. Your legs should be under the padded lever and your feet pointing forward.

2. Adjust the pad so that it’s placed above your feet and not at your shins. Your legs should create a 90-degree angle between your thighs and calves. Grasp the handles on the sides of the machine for support.

3. Using your quadriceps, extend your calves all the way out so that they align with your thighs.

4. Hold for a second then slowly begin to lower the weight back down.

1. Sit on the hamstring curl machine with your back against the pad. Position the stationary pad so that it rests firmly on your thighs.

2. Place your legs on the rounded pad so that your lower calves are resting on it, knees slightly bent, not overextended. You may have to adjust your seat back or height or the rounded pad position to achieve the proper set up.

3. Using your hamstrings, curl your legs back toward your body. Grasp the handles on the thigh pad for support.

4. Hold for a second and then, in a controlled motion, return your legs to starting position.

1. Attach a rope handle to a high cable pulley machine and kneel down facing the machine, with the rope either behind your head at neck-level or at forehead-level.

2. Grasp the rope handle with both hands and bring it to shoulder-level.

3. Engage your core muscles and slowly crunch your torso forward, bringing your elbows towards your knees.

4. Hold the contraction for a few seconds, then slowly release and return to the starting position.

1. Lie on your back with your legs extended and your arms by your sides.

2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.

3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.

4. Repeat the movement for the desired number of repetitions.

1. Lie on your back with your arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.