Hamstring Curl, Hip Abduction, Single Arm Lat Pull Down

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Perform 1 set with 15 reps – with the light load

1) Pick a light weight where you can perform 15 reps with a good form
2) Play the video (click a play button, it should pop up a video for each exercise)
3) Adjust the machine accordingly to your body
4) Perform the exercise

LLT
Machine Seated Hamstring Curl
reps 15
weight_lbs 15lbs
Tempo controlled
Set Reps Weight Tempo
1 15 15lbs lbs Controlled

1) Adjust the machine: Pull the lever next to the seat, adjust the seat to #1, check if your knees are aligned with the axis of machine, Adjust ankle pad at 'Small (S)', Lower the thigh pad and lock in
2) Legs are extended straight, Point the toes towards your body
3) Perform 15 reps controlled tension - Exhale and Curl: Flex your knees, pulling your heels towards your buttocks. Squeeze your hamstrings at the top of the movement.
Inhale and Extend: Slowly return your legs to the starting position, controlling the movement.

Tip: Keep Your Back Straight throughout the exercise.
Focus on the Hamstrings
Avoid Arching Your Back
Control the Movement

LLT
Hip Abductor Machine
reps 15
weight_lbs 40lbs
Tempo controlled
- Exercise that targets the hip abductors, primarily the glute medius and TFL. - Setup: Start with thighs together on the inside of the thigh pads. Choose a weight that can be performed within 8-12 reps with good form. Grab the handles to pull self into chair. Or you can lean forward at the hips grasping the sides of the machine. - Movement: Move legs outwards by contracting the hip abductors to end range of motion. Under control, slowly return the weight to the starting position. Pause. Repeat.
Set Reps Weight Tempo
1 15 40lbs lbs Controlled

1) Place your foot on the first bar like in the video
2) Pull yourself into the chair, back/hip stabilized into the chair
3) Perform 15 reps with controlled speed

LLT
Bench supported SL-Arm Pulldown
reps 15
weight_lbs 10lbs
Tempo controlled
Set Reps Weight Tempo
1 15 10lbs lbs Controlled

1) Set the anchor point at the high, place an incline bench in front
2) Adjust the weight, Make sure the knobs on the machines are locked and secured
3) Grip the handle and set up your body
4) Perform 15 reps

Starting Position: Pull the elbow to hip, squeezing your lat
Lowering Phase: Slowly release the grip, allowing it to rise back to the starting position. Keep your back straight and your core engaged.
Contraction Phase: Pull the elbow down towards your hip, focusing on squeezing your lats.