Lower Body Blast Workout

Personal Training

Lower Body Blast Workout

The Lower Body Blast Workout utilises the Precor Smith Machine and is designed to strengthen the glutes, hamstrings and quadriceps. This programme combines a primary strength movement – the dead lift –  with three drop sets of alternating lunges.


Coaching and Cueing Tips


Dead Lift

  • Brace the core and keep head and spine in a neutral position.
  • Keep the bar as close to the body as possible throughout the movement.
  • Squeeze the glutes at the top of the range of motion while extending the knees and hips.

Reverse Alternating Lunges

  • Keep the chest up while stepping back into a lunge position.
  • Drive the heel into the ground while standing up and maintain three points of contact with the ground – heel, big toe and little toe.
  • Maintain alignment of the knees, hips and toes.
  • Squeeze the glutes at the top of the range of motion and switch legs.

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Author Information

John Meeks
John Meeks's picture

John has over 20 years experience in the fitness industry.  He has worked for 10 years as a strength and conditioning coach with multiple youth athletic teams and clubs and has assisted with over 50 athletes attending Division 1 schools. He is the head coach and co-owner of 2 CrossFit gyms in North Carolina, and is a Precor Master Coach. He is also the Director of the War of the WODS - one of the largest CrossFit competitions on the East Coast with over 1200 competitors.    

Last seen: Never ago
Joined: 28/09/2016 - 21:28