Kevin Forrester was an avid weightlifter years ago. He was benching 330 pounds and squatting over 300 pounds, weighing in at 265 pounds himself.

But as a top-rated men’s lacrosse official, he had to adapt to rule changes — like free substitutions and most recently the implementation of an 80-second shot clock — that have sped up the pace of play. Forrester trimmed down to 215 pounds and has focused on leg workouts.

Seated Leg Press

Helps With: Quadriceps, soleus, gastrocnemius, hamstrings, hip abductors.

I Do: Three sets of 12-15 reps.

Step 1: Position your body comfortably. Set your feet shoulder width apart.

Step 2: Push forward with your legs until your leg straightens.

Step 3: Slowly release until your legs form a 90-degree angle.

Step 4: Repeat per your comfort and training level. It’s more effective than a squat because it takes pressure off your spine and knees.

Hip Flexor Machine

Helps With: Contributes to trunk stability. Helps maintain flexibility in the hip flexor muscles.

Step 1: Starting position should be similar to the standing hip extension.

Step 2: Keep your knee almost fully extended and locked. Complete the desired number of repetitions pushing to about 90 degrees.

Step 3: Once you have finished a set with one leg, move immediately to the other leg.

Step 4: Do not allow the hip to rotate outward or inward, and avoid trunk rotation.

Step 5: Maintain neutral spine posture and do not lean excessively forward.

Dumbbell Flat Bench Press

Helps With: Pectoralis Major (Chest), Clavicular Pectoralis Muscles (Chest), Shoulders, Triceps, Scapulae and Back (Stabilization)

Step 1: Grasp the dumbbells and place them on-end on your knees or mid quad.

Step 2: Lean back slowly into the bench, heave the dumbbells up to your shoulders then at arm's length over your chest, place your feet flat on the floor.

Step 3: Lower the dumbbells so they go to your outer chest armpit area. Make sure that you are keeping them balanced and under control on the eccentric and concentric movement.

Step 4: Slowly bend your elbows below the level of your chest placing the dumbbells in line with your chest and shoulders. Not any lower.

Step 5: Drive the weights back up and lock your arms straight overhead. Then repeat till you've finished your set for the desired number of repetitions.