OPTIONS FOR LEGS

If you can not perform a certain movement

or you want to approach a certain muscle group
with a different exercise, see below for different options.

Note: Perform the same amount of repetitions &

sets in your program, These options arew simply to incorporate
into your regime if need be.
 LEGS DOUBLE LEG (PUSH)
Leg Press

Barbell Squats

Smith Machine Squats

 LEGS DOUBLE LEG (PUSH)
Hack Sqats

Leg Extensions

Dumbbell Sumo Squats

 LEGS DOUBLE LEG (PULL)
Barbell Deadlifts

T-Bar Deadlifts

Smith Machine Deadlifts

 LEGS DOUBLE LEG (PULL)
Dumbbell Jump Squats

Laying Hamstring Curls

Seated Hamstring Curls

 LEGS DOUBLE LEG (PULL)
Barbell Hip Trust

Weighted Hip Thrust

 SINGLE LEG (PUSH)
Single Leg Press

T-Bar Split Squats

Split Squat Smith Machine Squats

 SINGLE LEG (PUSH)
Single Leg Extensions

Elevated Single Leg Squat

Bodyweight Split Squat

Elevated Single Leg Squat

 LUNGES
Forward Lunges (alternating legs) Bodyweight or Weighted

Backward Lunges (alternating legs) Bodyweight or Weighted

Single Leg Forward Lunges

 LUNGES
Single Leg Backward Lunges

Dynamic Lunges

Smith Machine Lunges

 LUNGES
Single Leg hip Trust