1 Working the Legs A Quick Guide Instructor Gina Hardey Personal Fitness Training Online Lesson - Start Here Previous Beginning Next

2 Training Goal Upon completion of this training, the user will be able to: Identify the Quadriceps, Hamstring, Adductor, Abductor and Calf muscles Have knowledge of Gina’s favorite tested routines Have basic knowledge of weight training language necessary for execution of a routine Previous Beginning Next

3 Leg Muscles to be Worked The following muscles will be worked Quadriceps Hamstrings Hip abductors and adductors Calves/Soleus Muscle

4 Glossary Sets – A set is a group of successive repetitions performed without resting. Reps – A rep or repetition is the number of times you repeat the move in each set Maximum Resistance - Maximum resistance is the most weight you can lift with proper form one time Range of Motion - Full range of motion is an important component of proper form. Each exercise should be taken through the complete range of joint movement in a slow controlled manner, with emphasis placed on the completely contracted position. Progression and Frequency - as your muscles adapt to a given exercise, you need to gradually increase the resistance or the repetitions to promote further gains. Previous Beginning Next

5 Quadricep Muscle Identification Quadriceps – This group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine. Previous Beginning Next

6 Gina’s Favorite Quadricep Routine Quadricep Curl (Legs) reps x 3 sets 2 times a week with 2 days rest period in between workouts Tip: Use a lighter weight and going slowly to make sure you have tension in the muscles Previous Beginning Next

7 Hamstring Muscle Identification Hamstrings – These muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine Previous Beginning Next

8 Gina’s Favorite Hamstring Routine Hamstring Curl reps x 3 sets 2 times a week with 2 days rest period in between workouts Tip: Make sure your feet are pointed straight. Don't bow them out like a duck. Previous Beginning Next

9 Adductor Muscle Identification The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines. Previous Beginning Next

10 Gina’s Favorite Adductor Routine Previous Beginning Next Adductor Machine Exercise reps x 3 sets 2 times a week with 2 days rest period in between workouts Tip: Go slowly and make sure you bring your legs all the way together.

11 Abductor Muscle Identification The abductors are on the outside and move the leg away from the body. Previous Beginning Next

12 Gina’s Favorite Abductor Routine Abductor Machine Exercise reps x 3 sets 2 times a week with 2 days rest period in between workouts Tip: Go slowly. Don't bounce it open and closed. Previous Beginning Next

13 Calf Muscle Identification The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. Previous Beginning Next

14 Gina’s Favorite Calf Muscle Routine Seated Toe Raises 2-3 sets 20 reps 2 times a week with 2 days rest period in between workouts Weight can be added as you advance in exercise. Beginners use bar only. Previous Beginning Next Step 1Step 2 Step 3

15 Previous Beginning Skip Test Training Overview MuscleSets/RepsTimes per Week Quadriceps reps x 3 sets 2X Hamstring reps x 3 sets 2X Abductor reps x 3 sets 2X Adductor reps x 3 sets 2X Calf20 reps X 203 sets 2X

16 Additional Resources basics.htmhttp:// basics.htm fmhttp:// fm fitness.com/leg_exercises/leg_extension.shtml Previous Beginning Next