GLUTES AND HAMSTRINGS
3 Working Sets x 10-12 Reps
Hard down, control up.
How To:
Setup:
Adjust the seat so your knees line up with the machine’s pivot point.
Place your lower legs on top of or behind the pad (depending on machine style).
Bring the thigh pad down snug over your thighs to lock your upper body in place.
Sit tall, hold the handles, brace your core.
Movement:
Drive your heels down and back to curl the pad as far as you comfortably can (“hard down”).
Squeeze your hamstrings for a second at the bottom.
Slowly return the weight to the starting position, resisting the machine on the way up (no bouncing).