Gym Machine Circuit

Sit in the leg press machine with your back and hips settled against the pads. Place your feet flat on the platform about hip-width apart, roughly in the center. Release the safety catches and hold the handles at your sides.

1. Inhale — bend your knees to let the platform travel toward you, lowering to a depth that suits you.
2. Lower until your knees approach your chest without your lower back lifting off the pad.
3. Exhale — press through your whole foot to extend your legs back out, stopping just short of locking your knees.

• Keep your whole foot in contact with the platform as you press.
• Let your knees track in line with your toes.
• Keep your lower back and hips settled against the pad throughout.
• Stop just short of locking your knees at the top.

Sit tall in the chest press machine with your back flat against the pad and your feet planted on the floor. Adjust the seat so the handles line up with the middle of your chest. Draw your shoulder blades back into the pad and take hold of the handles with your palms facing down or forward.

1. Set your grip on the handles with your wrists in line with your forearms.
2. Exhale — press the handles forward until your arms are straight but not locked.
3. Inhale — bend your elbows and let the handles travel back until your hands reach chest level.
4. Pause where you feel a comfortable stretch across your chest, then repeat the press.

• Keep your back and shoulder blades settled against the pad throughout.
• Press smoothly to nearly straight arms without snapping the elbows locked.
• Guide your elbows back at roughly chest height rather than letting them ride high.
• Exhale as you press forward, inhale as you return.
• Let the handles travel back to a range that feels comfortable across the front of your shoulders.

Sit at the lat pulldown station and set the thigh pad so your legs are secure. Reach up and take the bar with an overhand grip wider than shoulder-width. Sit tall with a slight lean back, draw your shoulder blades down, and lift your chest toward the bar with your arms extended overhead.

1. Start with your arms extended overhead and your chest lifted toward the bar.
2. Exhale — draw the bar down toward the top of your chest, leading with your elbows.
3. Squeeze your shoulder blades down and together as the bar nears your upper chest.
4. Inhale — let the bar travel back up under control until your arms are fully extended.

• Begin each pull by drawing your shoulder blades down before your elbows bend.
• Draw the bar toward the top of your chest, keeping your torso tall with only a slight lean.
• Guide your elbows down toward your sides rather than letting them drift forward.
• Exhale as you pull down, inhale as you let the bar rise.
• Let your arms extend fully at the top to move through the whole range.

Sit at the cable row station with your feet braced on the platform and a slight bend in your knees. Take hold of the handle and sit tall with your torso upright, arms extended forward, and a flat, neutral spine. Draw your shoulder blades down and brace your core so your torso stays steady.

1. Sit tall with your arms extended and a light tension already on the cable.
2. Exhale — drive your elbows back, drawing the handle toward your lower ribs or belly.
3. Squeeze your shoulder blades together at the back, keeping your torso upright.
4. Inhale — extend your arms forward under control, letting your shoulder blades travel with the handle.

• Keep your torso upright and steady — avoid rocking back and forth to move the weight.
• Draw the handle toward your lower ribs, guiding your elbows close to your sides.
• Lead by drawing your shoulder blades back and together, then straighten your arms on the return.
• Exhale as you row back, inhale as you extend forward.
• Let your arms extend fully on the return so your back works through its full range.

Sit tall in the shoulder press machine with your back flat against the pad and your feet planted on the floor. Adjust the seat so the handles sit at about shoulder height. Take hold of the handles with your palms facing forward and your elbows bent, keeping your core braced and ribs stacked over your hips.

1. Set your grip on the handles with your wrists in line with your forearms.
2. Exhale — press the handles up overhead until your arms are straight but not locked.
3. Inhale — bend your elbows and lower the handles under control back toward shoulder height.
4. Pause at shoulder level, then repeat the press.

• Keep your back settled against the pad and your core braced throughout.
• Press smoothly to nearly straight arms without snapping the elbows locked.
• Keep your wrists stacked over your forearms as the handles travel up and down.
• Exhale as you press up, inhale as you lower.
• Lower to a range that feels comfortable across the front of your shoulders.

Settle into the leg curl machine with the pad resting against the backs of your lower legs, just above your heels. Grip the handles and set your hips against the support. Keep your torso relaxed and still.

1. Inhale — set your legs against the pad and keep your hips settled down.
2. Exhale — bend your knees to draw the pad toward you, curling your lower legs in.
3. Pause briefly at the top of the curl.
4. Inhale — lower the pad back down with control until your legs are nearly straight.

• Curl from the knees while keeping your hips settled on the support.
• Move smoothly rather than jerking the weight up.
• Pause briefly at the top before lowering.
• Control the return rather than letting the pad drop.

Sit in the leg extension machine with your back against the pad and the backs of your knees at the edge of the seat. Set the shin pad against the front of your lower legs, just above your ankles. Hold the handles and settle your thighs onto the seat.

1. Inhale — set your feet and let the pad rest against your shins.
2. Exhale — straighten your knees to lift the pad, extending your legs in front of you.
3. Pause briefly at the top with your legs straight but not forced.
4. Inhale — lower the pad back down with control to the start.

• Move smoothly through the extension rather than kicking or swinging.
• Pause briefly at the top before lowering.
• Keep your thighs and hips settled on the seat.
• Lower under control rather than letting the pad drop.

Stand tall facing a cable machine with the pulley set high and a bar or rope attached. Take hold of the handle and tuck your elbows close to your sides, bending them so your forearms are roughly parallel to the floor. Lift your chest, draw your shoulder blades down, and brace your core with a slight forward lean.

1. Set your elbows tucked at your sides with your forearms about parallel to the floor.
2. Exhale — push the handle down by straightening your elbows until your arms are extended.
3. Pause with your arms straight and your elbows still tucked at your sides.
4. Inhale — bend your elbows and let the handle rise back up under control to the start.

• Keep your elbows pinned at your sides so only your forearms move.
• Straighten your arms fully at the bottom without leaning your whole body into it.
• Keep your wrists straight and your shoulders down throughout.
• Exhale as you push down, inhale as the handle rises.
• Control the handle back up rather than letting it pull your forearms quickly.