Beginner Level 1 Day 2

FITNESS COACHING

B-1

Beginner Level 1 – Day 2

(Day 2)

Remember!

Remember to stretch for 30 seconds after the warm up set!

Hamstrings

Week 1 Hamstrings

**Remember to stretch after your warm up set for each body part. **

**Hamstrings are muscles, on the beginning level, that require only 2 exercises for now.

Machine/Exercise #1

#48 Hammer Strength Stand up single-leg curl (see video)

Machine/Exercise #2

#62 Star Trac lying leg curl (see video)

**Stretching for hamstrings (#16)**

Week 2 Hamstrings

**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#68 Flex ham-tractor seated leg curl (see video)

Machine/Exercise #2

#62 Star Trac lying leg curl (see video)

**Stretching for hamstrings (#16)**

Week 3 Hamstrings

**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#62 Star Trac lying leg curl (see video)

Machine/Exercise #2

#66 DynaBody Leverage Squat lunges (see video- VERY important to watch closely to avoid back/knee injury))

**Stretching for hamstrings (#16)**

Week 4 Hamstrings
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#62 Star Trac lying leg curl (see video)

Machine/Exercise #2

#47 Smith machine lunges (see video)

**Stretching for hamstrings (#16)**

Quads

Week 1 Quads
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#64 Life Fitness leg extension (see video)

Machine/Exercise #2

#73 Hammer Strength Leg Press (yellow with red pads) (see video)

Machine/Exercise #3

#58 Hammer Strength V Squat (white with red pads) (see video)

**Stretching for quads (#20)**

**Remember to stretch after your warm up set for each body part. **

Week 2 Quads
Machine/Exercise #1

#64 Life Fitness leg extension (see video)

Machine/Exercise #2

#66 DynaBody Leverage Squat (squats) (see video- VERY important to watch closely to avoid back/knee injury))

Machine/Exercise #3

#59 Cybex swivel leg press (see video)

**Stretching for quads (#20)**

Week 3 Quads
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#64 Life Fitness leg extension (see video)

Machine/Exercise #2

#73 Hammer Strength Leg Press (yellow with red pads) (see video)

Machine/Exercise #3

#66 DynaBody Leverage Squats on upward angle (see video- VERY important to watch closely to avoid back/knee injury))

**Stretching for quads (#20)**

Week 4 Quads
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#64 Life Fitness leg extension (see video)

Machine/Exercise #2

#58 Hammer Strength V Squat (white with red pads) (see video)

Machine/Exercise #3

Barbell squats (see video- VERY important to watch closely to avoid back/knee injury)

**Stretching for quads (#20)**

Calves

Week 1 Calves
**When beginning, doing one or two calf exercises is fine. We will progress!!! **

**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#50 Magnum Stand up calf machine (see video using all 3 stances)

**Stretching for calves (#150)**

Week 2 Calves
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#51 Maxicam seated Calf (see video using all 3 stances)

**Stretching for calves (#150)**

Week 3 Calves
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#50 Magnum Stand up calf machine using an inward stance

**Stretching for calves**

Machine/Exercise #2

#51 Maxicam seated Calf outward stance (see video)

**Stretching for calves (#150)**

Week 4 Calves
**Remember to stretch after your warm up set for each body part. **

#50 Magnum Stand up calf machine (see video using all 3 stances)

**Stretching for calves (#150)**

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