Leg Curls

Challenge Details

• Level 1: 15 reps / 1 set / 25% TBW / 5 points
• Level 2: 15 reps / 2 Sets / 40% TBW / +10 points (15 total)
• Level 3: 15 reps / 3 sets / 50% TBW / +15 points (30 total)
• Level 4: 15 reps / 3 sets / 65% TBW / +20 points (50 total max)

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you experience knee pain, hamstring strain, or discomfort bending the knee under load.

Breaks

• Level 1: No break allowed
• Level 2: One 30-second break between sets
• Levels 3 & 4: Two 30-second breaks between sets

Notes:

• If you stop mid-set, incomplete reps do not count.
• Start at the highest level you can complete safely, then train toward the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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How to Complete the Challenge:

• Sit on the Leg Curl machine with knees aligned to the pivot point.
• Place legs on top of the lower pad and secure the upper thigh pad snugly.
• Grip the handles and brace your core.
• Curl your legs downward, bringing your heels toward the seat.
• Pause briefly, then slowly return to the starting position with control.
• Repeat all reps without stopping.

How to Train for This Challenge:

• Start at lighter weight and build your strength and stamina.
• Practice your chosen version 1–2 times per week, allowing 1–2 days of rest between sessions.
• When you can perform smooth, controlled reps without swinging or using momentum, move up to the next harder variation.

Remember: to earn points, you must complete the actual Challenge version correctly, not the practice variations.