Training for Ladies - Day 3 - Exercise 3 - Leg Extension: A great isolation movement for the quads, remember to first set up the machine so that the back of your knees is flush against the seat edge while the ankle pad is directly under your shins. Maintaing ood posture with your chest and chin up, back against the seat and having a 3 second down, 1 second up tempo. Don'ts - Avoid repping too fast, flicking at the top of the movement, leaning your body or head forward. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.