Lie
facedown on the leg curl machine and place your feet under the roller pads,
with your knees just over the edge of the bench. Slowly curl your lower legs up
until they’re almost touching your buttocks. Once in this fully contracted
position, hold the contraction for a two-count, and then lower the resistance
slowly back to the starting position. Repeat for your I.S.R., and then reduce
the weight by 20 percent and perform a second I.S.R. set.
At this
point in the routine, your legs are bound to feel rather wobbly—and with good
reason!
Nevertheless, you still have the rest of your physique to deal with, and we’ll
train
it with
only one I.S.R. set per bodypart with the following exercises.
Primary: Hamstrings.
Secondary: Gluteals, calf muscles.
