SET EXERCISE BODYPARTS WORKED SUPERSET WITH BODYPARTS WORKED
3 Squat Quads, hams, glutes Romanian Deadlift Hams, glutes
2 Walking Dumbbell Lunge Glutes, hams, quads Vertical-Bench Knee Raise Lower abs
2 Step-Up Quads, glutes, hams Standing Leg Curl Hams
2 Leg Press Quads, glutes Leg-Press Calf Raise Calves
2 Seated Calf Raise Calves  Crunch  Abs
 



Romanian deadlift
With the bar loaded appropriately, place it on the hooks at about thigh level. Take an overhand grip, step back and stand with your feet hip-width apart. Keeping your knees soft, a slight arch in your back and head up, lean forward from your hips, pushing them back as you slide the bar down the front of your legs toward the floor.
Stop when you feel a good stretch (usually with the bar just below your knees), then reverse the motion and return to the start by pressing your hips forward. Don't bend your knees as you lower; keep them locked in a slightly bent position.
 


Squat
With the bar loaded appropriately, position it across your shoulders behind your head, lift it off the hooks and step back. Stand with your feet hip-width apart, toes facing just slightly out. Begin by lowering your body, pushing your hips back as you go. Keep your head and chest high, abs tight and back arched. Drop till your thighs are about parallel to the floor, keeping your heels down. Press through your heels and push your hips forward to stand up, exhaling as you go. Alternate: hack squat.
 



Standing leg curl
Adjust the ankle pad so that it hits just above your Achilles. Curl one leg at a time to just past 90 degrees, and squeeze your hams and glutes at the top for a second or two. Lower the weight, but stop before it touches the stack. Do both sides. Alternate: lying leg curl.
Step up
Use either a platform, box, stair or bench roughly 1012 inches high for this exercise. With a dumbbell in each hand, step up with your right foot followed by your left, then step down right and then left. You can continue to lead with your right leg for the prescribed reps before switching sides, or you can alternate back and forth. Come to full leg extension when you stand on the platform, and make sure your entire foot lands; don't let your heels hang off the back edge. 
 



Vertical-bench knee raise
On the vertical bench, position yourself comfortably, elbows resting on the pads.
Lift your knees in and up toward your chest, curling your hips off the back support. Squeeze for a beat, then lower.
 



Leg-press calf raise
With the same setup as on the leg press, place your toes and the balls of your feet on the lower edge of the platform at about hip width. Fully extend your legs so the weight is lifted off the safety bar.
Keeping your knees locked preferably in a slightly bent position press the weight up by extending your feet and contracting your calves. Lower as far as possible, getting a good stretch in your calves, then press back up with the balls of your feet.
 



Walking dumbbell lunge
With a dumbbell in each hand and a path of at least 10 paces cleared in front of you, take a giant step forward with your left leg. Drop your right knee toward the floor (but don't let it touch) while keeping your shoulders and hips aligned, left knee behind your toes and head up. Press up through your forward foot, then bring your right leg forward to meet your left. Catch your balance, then lunge forward with your right leg, dropping your left knee toward the floor. Alternate sides, making your way across the floor and back.
Crunch
Lie faceup on the floor with your knees bent and feet flat. Place your hands behind your neck for support, making sure not to interlace your fingers or pull on your neck. Lift your upper back slightly off the floor, take a deep breath and exhale as you contract your abdominals to rise farther. Pause briefly at the top and slowly lower to the start position. Don't allow the tops of your shoulder blades to touch the floor until you're done with your set.
 



Leg-press calf raise
With the same setup as on the leg press, place your toes and the balls of your feet on the lower edge of the platform at about hip width. Fully extend your legs so the weight is lifted off the safety bar. Keeping your knees locked preferably in a slightly bent position press the weight up by extending your feet and contracting your calves. Lower as far as possible, getting a good stretch in your calves, then press back up with the balls of your feet.
Seated calf raise
Load the machine, sit up straight and place the balls of your feet on the platform, heels hanging off the edge. Lift the weight by rising on your toes, remove the safety bar, and lower the weight by dropping your heels as far as possible for a good stretch. Reverse the motion and rise as high as possible, squeezing your calves at the top.