Name: Playbook - Bianca G - Level 1 at Gym: W3D1 - Lower Body
Uploaded: 2022-08-31T00:41:03.591Z
Duration: 45 min
Description: Level 1 at Gym: W3D1 - Lower Body

Get a comfortable weight that you can perform for 4sets for both legs.

S&M Smith Machine Lunge Pulses

S&M Smith Machine Close Stance Squats

Get a platform to elevate yourself.  This will maximize the full extension of the muscles when you perform SDL.  Keep your spine straight, head neutral and don’t bend your knees to target the hammies instead of glutes.

S&M Smith Machine SDL

Elevate yourself but don’t hit your head.  This depends on how low the bar can go on your gym’s smith machine.  I used the bench to make it higher since the bar doesn’t go low on our smith machine.

When you perform the exercise, hold the bar behind your legs, keep your arms straight, feet wide apart V-Shaped and squeeze on top to feel the glute activation.

S&M Smith Machine Sumo Squats

Perform this exercise for both legs.

Never slouch, keep your back slightly slanted to hit the glutes and legs at the same time.

S&M Smith Machine Bulgarian Split Squats

Level 1 at Gym: W3D1 - Lower Body

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