Name: Playbook - Brooke Leach - Smith Machine Only Legs
Uploaded: 2024-01-19T00:18:41.051Z
Duration: 60 min
Description: Smith Machine Only Legs

This workout is perfect if you want more stability for certain movements or just want to get in and out of the gym without moving around a ton.

- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Smith Machine Good Morning

1. Place a bench between the smith machine. 
2. Unrack the weight and slowly mimic a traditional squat until you touch the bench. 
3. Make sure to keep your core tight and engaged throughout the movement.

Smith Machine Box Squat

- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith Machine Romanian Deadlift

- Place foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Smith Machine Step Up

1. Start with both feet on the platform (weights) 
2. Lift one foot up and off the platform, stepping back behind you into a rear lunge. 
3. Allow the back knee to come as close to the floor as possible. 
4. Squeeze your glutes and drive at the top.

Smith Machine Deficit Reverse Lunge

1 Set the bar on the smith machine to around shoulder height and rack up the weight you want to use. 
2. Push up to take the weight off the rack and slowly let your heels drop down. 
3. Slowly raise your heels as far as you can off the floor. 
4. Squeeze the calf muscles and then slowly lower your heels back to the starting position.

Smith Machine Only Legs

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