Oxygen Australia Issue 93 SeptemberOctober 2017

50 Sep/Oct 2017 oxygenmag.com.au

Training

Exercise Sets Reps

Leg press – low stance 4 15

Leg press – high stance 4 15

Smith machine split squat 3 10 each leg

Smith machine plyometric

squat jumps

320

Lying hamstring curls 4 10

Leg extensions 4 10

Walking lunges 3 10 each leg

LEG PRESS – LOW STANCE

Set-up: Sit on the leg press with your legs low

on the pad with your feet close together.

Action: Push up and unlock the carriage. Make sure to keep

your tempo controlled and your knees to track over your toes

slowly back towards your body, as deep as possible. As you

exhale push the pad back up to the top to extend your legs out.

LEG PRESS – HIGH STANCE

Set-up: Sit on the leg press with your

legs high on the pad with your feet in

a neutral stance.

Action: Push up and unlock the

carriage. Make sure to keep your

tempo controlled and your knees

to track over your toes slowly back

towards your body, as deep as

possible. As you exhale push the

pad back up to the top to extend

your legs out.

Tip: Don’t lock your

legs out all the

way, keep constant

tension on your

quads.