of reverse sit~up, until your torso is above an imaginary line parallel with the floor. Return slowly to the starting point and repeat for 8 to 12 repetitions. Incidentally, if you do not have a hyper~ extension bench, you can still perform this movement with the assistance of a training partner. Simply lie with your legs across a high exercise bench or a strong table. Your partner can restrain your legs by pushing down on your ankles, allowing you to do the exercise. For added resistance, hold a loose barbell plate (or two) behind your head and neck as you do the movement.
B. The Thighs 1. Standing Leg~Thrust Machine This exercise strengthens and assists the hip~extension efforts of the hamstrings group and the gluteus maximus. It brings into play the fixation work of the iliocostalis lumborum and quad~ ratus lumborum. With the body weight forward, the extension of the knee backward results from the combined pulling action on the joint by the hamstrings and the gastrocnemius. Note that the starting position must be forward of the vertical line of the trunk and hips. Standing next to the thrust station, place one foot on the stirrup in one of the two tracks on the leg thrust station. After settling in so that you are perfectly balanced, take hold of one of the two vertical uprights at the front of the station and thrust your right leg behind you (simulating a rear kick~ ing motion) forcefully. Repeat for 12 to 20 repetitions and then switch legs.
2. Leg Extensions This exercise can either be performed on a proper leg~extension machine, or by attaching a leather strap to one or both of the base pulleys, putting your feet through the straps, and then sitting down on a flat bench and extending your legs. In either case, make it a point to keep your upper body vertical-do not allow forward or backward trunk movement to occur. Fully extend your lower legs and lower the resistance back to the starting position under full muscular con~ trol. Perform the maximum 3 to 4 sets of 12 to 15 repetitions.
3. Seated
Leg~Thrust
Machine
These seated leg extensions serve to stabilize the movement of the hips and place the rectus femoris in a rather poor mechanical position. This requires that the greatest extension work be done by the quadriceps: the vastus group (externus, internus, and intermedius). The upper body must be kept vertical and slightly forward. To begin, place a padded seat on the leg~thrust ma~ chine and sit down, placing your feet on the foot pedals. Sit in the seat, with your torso erect, and grasp the sides of the seat at the sides of your hips to keep your body in the seat as you do the exercise. Extend your legs to push yourself away from the pedals as far as possible, and then return under control to the starting position, making sure that the weight stacks just touch each other, then repeat the movement for 4 sets of 12
to
20 repetitions.
C. The Calves 1. Calf Raises The calf raise is one of the best exercises for developing power in the calf muscles and other leg 76
The Art of Expressing the Human Body