Leg extension

Sit with your back against pad and rollers in front of your ankles, feet relaxed, but not pointed. Hold handles for support. Fully straighten legs without locking knees. Return to starting position and do 10-15 reps. Follow with a standing quad stretch. Strengthens quadriceps . Starting weight: 30-60 pounds

Hip adduction

Sit with pads on the inside of your thighs at knees, legs separated slightly more than hip-width apart. Keeping your back against pad, contract abdominals; hold handles for support. Press legs together until they almost touch. Return to start and do 10-15 reps. Follow with a seated feet-together groin stretch. Strengthens inner thighs. Starting weight: 50-100 pounds

Hip abduction

Sit with pads adjusted at the knees on the outside of thighs. Place feet on foot plates, legs slightly apart. Contract abdominals so your hips and back are against the back pad. Maintain alignment and press legs out to a little more than hip-width apart. Return to start and do 10-15 reps. Follow with a one-legged crossover stretch. Strengthens upper hips. Starting weight: 30-60 pounds

Leg press

Lie flat on a leg-press machine or sled. When sitting down, your hips and shoulders are firmly against pad. Keep feet parallel and hip-width apart; ankles, knees and hips should be in one line. Hold handles and push legs almost straight. Keeping pressure through the heels and feet, bend until they're at a 90-degree angle to your hips. Straighten legs (without locking knees) and do 10-15 reps. Follow with a knees-to-chest stretch. Strengthens quadriceps, hamstrings, buttocks and calves. Starting weight: 70-140 pounds.

Lying chest press

Lie with handles of an incline bench-press machine just above midchest. Bend knees, place feet on foot bar and contract abs to bring back to bench. Grasp handles overhand, arms bent, forearms parallel and elbows toward floor. Press bar up, straightening arms without locking elbows. Slowly lower until elbows are even with or slightly below shoulders. Return to start and do 10-15 reps. Follow with an open-armed chest stretch. Strengthens chest, triceps and front shoulders. Starting weight: 30-60 pounds

Seated row

Sit on a stack-row machine with front pad at upper rib-cage height; lean lightly on pad. Bend knees; keep feet flat on floor. Hold the vertical handles, arms extended and palms facing in. Squeeze shoulder blades together, then bend elbows back and toward waist without rocking torso, keeping wrists straight and elbows close to body. Straighten arms and do 10-15 reps. Follow with a hand-interlaced upper-back stretch. Strengthens middle back, rear shoulders and some biceps. Starting weight: 40-80 pounds

Overhead shoulder press

Sit; hold vertical handles, elbows bent and close to torso. Contract abs to keep back against pad. Squeeze shoulder blades together, then straighten (don't lock) arms to press handles up. Lower; do 10-15 reps. Follow with an arm-across-torso shoulder stretch. Strengthens upper back, shoulders. Starting weight: 30-50 pounds

Lower back

Sit in back-extension machine, knees bent, feet flat on the foot plates. Fasten support strap and cross arms over chest. Lean forward until back is almost parallel to floor. With abs contracted and back straight, press torso against the back pad until just past vertical. Return to start and do 10-15 reps. Follow with Cat-Back Stretch. Strengthens the erector spinae. Starting weight: 50-80 pounds

Ab curls

Sit on an ab machine, seat set so support bar is at chest height. With feet in foot plates, knees bent, hold bar with hands. Contract abs, lean forward from hips, pressing bar toward thighs. Straighten torso to starting position; do 10-15 reps. Follow with a modified Cobra Stretch. Strengthens abdominals. Starting weight: 40-70 pounds