Keep your arms aligned with the pulley cables, and keep your elbows from extending behind your body. Place a small step in the middle of a cable crossover machine. Using a leg attachment on the low pulley of one weight stack, attach the weight to your ankle. Step up onto the step with the unweighted leg, and then bring the weighted leg up, raising your knee to waist level. Step down and repeat.
Many people believe that weight training causes a reduction in flexibility.
As long as you stretch after a workout while your muscles are still warm, you'll not only preserve your flexibility but may even increase it. Tracking your workouts in a training log will allow you to see your improvements over time. You'll experience a visible increase in strength within just a few workouts. Fill in the chart below with the exercise performed, the weight used and the number of reps performed for each set. After six weeks of three weight sessions per week, you're going to feel different.