Training for Women - Superset: Leg Extensions & Seated Leg Curls. Leg Extension: squeeze the weight up for one second, lowering it slowly under tension for 3 seconds. Remember to focus and squeeze the quads Remember to set yourself up in the machine to execute this exercise properly, with the pad on the shins (not too far up or down). Have the back rest so that the back of the top of the calves, hits the end of the bench. For the second exercise of this superset, move onto the Seated Leg Curl. Use the same tempo as before with 3 seconds on the way down, and 1 second squeezing the hamstrings at the bottom of the movement. Remember to use contant tension throughout the movement. Make sure your back is flat against the back rest, and maintain the mind-muscle connection throughout the movement. Do 15 reps of each, and 3 sets of each. Nick Jones - World Bodybuilding Champion & Jodene McGregor - INBA Australia Sportsmodel Winner.