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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