The Sunday Telegraph (Sydney) - Body and Soul - - FITNESS -

Hold a bar­bell at the top of your shoul­derblades, feet hip-width apart and chest up. Squat down, knees in line with your toes, weight in your heels and torso up­right. When up­per and lower legs touch, drive back up to stand­ing. (4 x 8 reps) Hold two dumb­bells by your sides, palms fac­ing in. Keep­ing your back flat, hinge at your hips and bend your knees to lower them to­wards the floor. Brace your core to lift them to the start­ing po­si­tion. ( 4 x 10 reps) Hinge at the hips, tak­ing your butt back and tilt­ing your torso for­wards to 45 de­grees, keep­ing a straight back. Re­verse to stand. ( 3 x 10 reps)

On a leg press ma­chine, place your feet shoul­der­width apart and press into your heels un­til your legs are ex­tended (but the knees aren’t locked). Slowly lower un­til your legs form a 90-de­gree an­gle, then push back up. ( 3 x 20 reps) Squat un­til your knees are in line with your toes, torso up­right. Re­turn to stand­ing. ( 3 x 10 reps)

Sit on a leg ex­ten­sion ma­chine with legs at a 90-de­gree an­gle. Hold the side bars and keep your body still as you ex­tend both legs. Slowly lower to the start­ing po­si­tion. ( 3 x 15 reps)

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