Page 12 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 1 WORKOUTS (CONT.)

4 rounds of 10: Hamstring Curls (machine)

Lie on a hamstring curl machine, or an upright sitting hamstring
curl machine. Contract hamstrings and glutes to pull heels toward

your glutes and hold for a moment, squeezing glutes before slowly
extending legs to a near straight position again. Do not let legs
overextend. Keep tension on hamstrings the whole time.

4 rounds of 10: Back Extensions (machine)

Position your body on a back extension machine so that you are
facing the ground with the padded support at hip bone height. You
should be able to bend forward to a 90 degree angle comfortably
so that the weight of your body is supported by your upper thighs
pressing against the pad. Hold a weight plate or two dumbbells
against your chest with both hands and slowly bend at the hip joint
until your upper body is at a 90 degree angle to your lower body.
Contract your hamstrings and glutes to pull your upper body back to
a straight position. If possible, position the back extension machine

so that you are sideways to a mirror and can view your form to be
sure you are not overextending your lower back. You want to return
only to a neutral spine, and no farther.

4 rounds of 20: Calf Raises (machine or no machine)

Stand on a calf raise machine or hold a dumbbell in each hand to
add weight to your body. Lift up, flexing your calves and hold that
position on your toes for three seconds. Very slowly return down to a
standing position and repeat.

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