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Personal Trainer Transformation Guide: Exercise 7!

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


Squats (Important Exercise):

  • Step under the bar and place it on your upper back. Do not place the bar on your neck.
  • Your feet should be slightly wider than shoulder width.
  • Your hands will grip the bar approximately one foot wider than your shoulders.
  • Slowly push your hips back. Try not to bend your knees first, let the movement come naturally as you push back with you hips.
  • Inhale as you go down.
Completing the movement:

  • Keep your weight on your heels, but be careful not to fall over backwards.
  • Keep your knees at a 90-degree angle in relationship with your feet.
  • Keep going down until your thighs are parallel with the floor imagine that you are sitting in a chair.
  • Keep your head up and don't lean forward.
  • Without pausing lift the weight up and exhale.

Leg Extensions:

  • Sit at a leg extension machine.
  • Hook your feet underneath the pad, it should rest on your lower shin.
  • Hold on to the grip bars next to the seat.
  • If there are no grip bars, hold on to the bottom of the seat.
Completing the movement:

  • Extend your legs fully while exhaling.
  • Without pausing at the top, slowly lower the weight.
  • Inhale on the way down.
  • Make sure that you go all the way to the starting position before performing another repetition.

Leg Press:

  • Sit down in the leg press machine.
  • Place your feet shoulder width apart on the platform.
  • Point your toes slightly out.
Completing the movement:

  • Inhale as you slowly lower the weight.
  • Lower your knees until they touch your torso and you get a nice stretch.
  • Without pausing, press the weight back to the starting position without locking your knees.
  • Exhale as you push the weight up.