Name: Playbook - Hails . - Machine Total Lower Body
Uploaded: 2024-01-02T00:18:57.225Z
Duration: 30 min
Description: Machine Total Lower Body

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Whew, you had me with this one 😮‍💨

Jaye

Sandra

- Smith machine squat
- Smith machine hip thrust 
- Smith machine RDL

- Leg press wide
- Leg press low

- Perform back squats using a smith machine

Smith Machine Squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith Machine hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging 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 RDL

Circuit

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance (High & Wide)

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

Superset

Machine Total Lower Body

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

Deshaunna

Thigh Builder

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Machine Total Lower Body

Community

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