Cutting Edge Fitness - Trainer Tutorial
Introduction for new clients: The
Leg Extension machine targets the muscles on the thigh that extend the knee, primarily
the quadriceps - commonly called the quads - consisting of the four muscles noted
Targets Quads: Rectus Femoris, Vastus Lateralis, Vastus Intermedius,
and Vastus Medialis
the weight pin.
- Adjust the seatback and foot pad positions, and seat the
client. Be sure to use the second seatback pad that rests on the seat bottom -
there must be no gap between the back of the buttocks and the seatback.
a new client:
- Squeeze the seatback adjustment lever and press the seatback
all the way back.
- Seat the client and ask them to shift their body forward
until their knees are aligned with the pivot point of the movement arm.
the seatback adjustment lever so the seatback slides forward snugly against the
client's back, and note the setting.
- Adjust the foot pad so that it presses
against the bottom of the shins, just above the ankle, and note the setting (short,
medium or long)
- Tell the client to pull the seat belt snug.
Leaner clients may need to insert a towel or other thin pad between the belt and
the crest of the iliac. A tight seat belt holding the thigh down is important
when moving heavier weights.
- Install the head cushion behind the client's
head and remind them to keep the head neutral and the neck relaxed.
Use and Cues
newer clients, review the movement pattern: Use your quads to extend your leg.
Then resist with your quads while lowering the weight to the starting position.
When you reach maximum contraction the third time, squeeze hard for a couple of
seconds before beginning to lower the weight. Do not turn your head to look at
the weight stack - approach bottom-out slowly (I will tell you when you are close),
touch lightly and immediately begin raising the weight.
- Stand to the
side where you can see the weight stack and the client's full range of motion.
- Count down and begin.
- Do not extend completely for
the first two reps.
- Keep your neck relaxed.
- Keep your head neutral
- do not turn to watch the weight stack.
- Relax your feet - allow them
- Keep your thigh bones pointing straight ahead - do not spread
the legs apart or roll the knees to the side.
- Extend your back (press
back against the back pad and grow your neck tall).
- Pull on the handles
during the positive phase - let go of the handles (smoothly) for the negative
- Beginning with the third rep, extend fully and squeeze for a couple
of seconds before beginning to lower the weight.
- When the client
can no longer move the weight smoothly, optionally provide resistance:
On the workout log, note the total time, any weight
adjustments for the next use of the machine, and any other significant points
yourself an pull up on the arm that supports the foot pad.
- Remind the
client that they must pull as hard as they can against the trainer's resistance
for 10 seconds.
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