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Personal Trainer Transformation Guide: Exercise 8!

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



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.


  • 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.