4 × 8–12 reps – 2010 tempo

• Sit upright with your back against the pad and hands holding the side handles.

• Place shins behind the padded bar just above the ankles.

• Keep core braced and knees aligned with the machine’s pivot point.

• Extend legs smoothly until they are almost straight without locking out.

• Lower the weight under control until knees return to 90 degrees.

4 × 8–12 reps – 2010 tempo

• Hold dumbbells or kettlebells at shoulder height with elbows pointing forward.

• Stand with feet about shoulder-width apart, chest tall and core braced.

• Sit hips back and down, keeping elbows lifted and weight in the heels.

• Lower until thighs are at least parallel to the floor without rounding the back.

• Drive through heels to stand tall, squeezing glutes at the top.

4 × 8–12 reps – 2010 tempo

• Sit with back against the pad and grip the handles firmly.

• Place lower legs on the padded lever just above the ankles.

• Keep core braced and knees aligned with the machine’s pivot.

• Curl heels down toward the seat in a smooth, controlled motion.

• Lower the weight back slowly until legs are almost straight without locking out.

4 × 60sec – hold tempo

• Stand with back against a wall and slide down until knees are at 90°.
• Position feet shoulder-width and slightly forward, knees over ankles.
• Press lower back gently into the wall and keep core braced.
• Hold chest tall, shoulders relaxed, and eyes looking forward.
• Breathe steadily and maintain the position without shifting weight.