Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 8!

This manual will teach you everything you must do to have a great body.

Navigation:

Part 1: Introduction
Part 2: Key Terms
Part 3: Dieting
Part 4: Nutrition
Part 5: Supplements
Part 6: Getting In Shape
Part 7: Steps To Success
Part 8: Exercises
Part 9: Planning
Part 10: Appendix

Hamstrings

Leg Curls: Lie on your stomach. Grip the side of the bench or the handles. The pad should rest slightly above your feet.	Completing the movement: Lift the weight until it touches your upper hamstrings or your butt. Exhale as you do this. Slowly lower the weight. Inhale as the weight is being lowered.

Lunges: Place the bar on your upper back as we did for squats. Your feet will be about shoulder width apart. Your hands should be approximately one foot wider than your shoulders. Keep your back straight as you perform this exercise.	Completing the movement: One leg at a time step forward. Inhale as you slowly step forward. Step back and exhale on the way up. Alternate and repeat for the other leg.

Straight Leg Deadlifts: Your feet should be shoulder width apart. Knees slightly bent. Your hands should also be shoulder width apart. Keep you back flat and straight. Do not lift the weight with your back, lift with your hamstrings.	Completing the movement: Keeping your back straight, pick the bar up and exhale. Slowly lower the bar. Inhale as you lower the weight. Do not bounce the bar off the floor.