Exercise
1. One-Arm Dumbbell Row
Place one knee on a flat bench, lean forward to place that same-side hand in front of your knee and allow the dumbbell to hang at arm's length in your free hand. Keeping your back parallel to the floor, pull the dumbbell up to your waist. Return to the starting position & repeat. Complete the same number of reps for each side to complete one set.
2. Leg Extension
Sit on the machine with your back flush against the pad, the edge of the seat touching the back of your knees & your feet tucked snugly under the pad. Holding the handles for support, straighten your legs until they're parallel to the floor. Return to the starting position & repeat.
3. Kneeling Leg Curl
Position yourself on a leg-curl machine. Place the back of one ankle against the padded resistance roller & grasp the machine's hand grips. Keeping your working thigh flush against the pad, bend your knee & raise your foot as high as you can without letting the roller pad touch your glutes. Return to the starting position & repeat. Complete the same number of reps for each leg to complete one set.
