Lever Standing Calf Raise
Place shoulders under padded lever. Position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. Stand erect by extending hips and knees. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.
Lever Lying Leg Curl
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position
Lever Kneeling Leg Curl (plate loaded)
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the
Lever Deadlift (plate loaded)
Stand between lever handles to sides. Squat down with feet flat and grasp handles to sides. Lift lever by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weight by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed
Leg Curl (on stability ball)
Lie on the floor with your arms palm down on the ground. Rest your feet on the stability ball. Inhale, and bend your knees, so that your calves roll the ball toward you. Exhale, and roll the ball back out. Keep your back and hips straight throughout the exercise.
Jump Squat
Start with your arms by your side, feet shoulder width apart, head up, and back straight. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. Now pressing mainly with the balls of your feet, jump straight up in the air
Single Leg Squat (pistol)
Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep back as straight as possible and supporting knee pointed same direction as foot supporting. Raise body back up
Sled 45° Calf Press
Sit on seat with back on padded support. Place feet on platform. Grasp handles to sides and extend hips and knees. Place toes and balls of feet on lower portion of platform with heels and arches extending off. Push sled by extending ankles as far as possible. Return by bending ankles until calves are
Sled 45° Leg Press
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.
Sled 45° Leg Wide Press
Load the machine with the desired weight and take a seat. Sit down and position your feet on the sled outside of shoulder width. Take a deep breath, extend your legs, and unlock the safeties. Lower the weight under control until the legs are roughly 45 degrees or slightly below. Drive the weight back
Sled Hack Squat
Lie supine on back pad with shoulders under shoulder pad. Place feet on platform slightly higher than base of sled. Extend hips and knees. Release dock levers. To lower sled, bend hips and knees until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.
Sled Lying Squat
Lie supine on sled with shoulders against pad. Place feet on platform. Extend hips and knees. Flex hips and knees to descend until knees are just short of complete flexion. Repeat.