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 flat 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. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Start by standing straight with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip (palms facing down).

2. Slowly curl the dumbbells up towards your shoulders, making sure to keep your elbows close to your body and not letting them fly out to the sides.

3. Pause for a moment when the dumbbells reach your shoulders, then slowly lower them back down to the starting position.

1. Stand upright and hold two heavy dumbbells behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing away from your body in an underhand grip.

2. Keep your feet at shoulder-width apart and slowly elevate the dumbbells by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.

3. Hold this position for a second, then lower the dumbbells back down.