Beginner Level 2 Day 2

FITNESS COACHING

B-2

Beginner Level 2 – 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
Machine /exercise #1

#57 Life Fitness leg press (see video)

**Remember to stretch after your warm-up set. (#E20)**

Machine / exercise #2

#55 Nebula hack squat (green pads) (see video)

Machine / exercise #3

#60 MedX Avenger leg press using 1st setting (see video)

**Stretching for quads (#E5)

Week 2 Quads
Machine / exercise #1

#56 Rae Crowther vertical leg press using a narrow-foot stance (see video)

**Remember to stretch after warm-up set. (#E5) **

Machine / exercise #2

#61 Hammer Strength iso-lateral leg press (see video)

Machine / exercise #3

#65 Squats using Yolk bar (#E47)

**Stretching for quads(#E5)

Week 3 Quads
Machine / exercise #1

#73 Hammer Strength leg press (see video)

**Remember to stretch after your warm-up set. (#E5) **

Machine / exercise #2

#69 Strive leg extension (see video)

Machine / exercise #3

#55 Nebula Hack squat (see video)

**Stretching for quads (#E5)**

Week 4 Quads
Machine / exercise #1

Barbell squats (#E19)

**Remember to stretch after your warm-up set(#E5) **

Machine / exercise #2

#56 Rae Crowther vertical-leg press narrow-foot stance (see video)

Machine / exercise #3

#58 Hammer Strength V squat (see video)

**Stretching for quads (#E5)**

Calves

Week 1 Calves

**Calves are a smaller muscle group, so 1-2 exercises are fine, unless you are really trying to grow and push your calves to the next level**

Machine / exercise #1

#54 Hammer Strength seated calf press (see video)

**Remember to stretch after your warm-up set (video coming soon)**

Machine / exercise #2

#53 Icarian donkey calf raise (see video)

**Stretching for calves (video coming soon)**

Week 2 Calves
Machine / exercise #1

#50 Magnum standing calf (see video)

**Remember to stretch after your warm-up set (video coming soon)** **

Machine / exercise #2

#52 Hammer Strength front calf (see video)

**Stretching for calves (video coming soon)**

Week 3 Calves
Machine / exercise #1

#53 Icarian donkey calf (see video)

**Remember to stretch after your warm-up set. (video coming soon)****

Machine / exercise #2

#54 Hammer Strength seated calf press (see video)

**Stretching for calves (video coming soon)**

Week 4 Calves
Machine / exercise #1

#51 Maxicam seated calf (see video)

**Remember to stretch after your warm up set video coming soon)**

Machine / exercise #2

#54 Hammer Strength seated calf press

**Stretching for calves (video coming soon)**

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