Exercise Execution

General guidelines for all leg pressing movements
(unless specifically stated otherwise)

• keep your back flush against the seat (no arching) & butt down (pull on the handles and drive hips into the pad throughout); head back against the pad at all times
• pull down with the hamstrings bringing the thighs / knees back just prior to the point at which the hips begins to roll / back arches (keep in mind that the higher the feet, the greater the range of motion will be)
• don’t just let the weight ‘fall’ on the negative, control it down with the hamstrings
• come up just prior to knee lock-out and ensure constant movement throughout (avoid rest if hypertrophy is the goal).

* FOR QUAD FOCUS: add ‘intent’, either by shoving the heels:
   > inwards towards each other
   > outwards
   > or upwards
   …but NOTdown.

* FOR HAMSTRING FOCUS:
   > easiest when performed with feet high and / or wide – start with this until your ability to contract the hams on this exercise has reached an advanced level
   > apply downward heel ‘intent’ throughout: begin by shoving heels down hard when initiating every rep (everything down the back of the legs should contract).
   > Advanced: once you’ve mastered the above and no sooner (when you’re certain that the emphasis is on the hamstrings at all times), progress by also shoving the knees ‘downwards’ as opposed to simply pushing the weight ‘away’.