Exercise 1 – Smith Machine (3 sets)
Smith machine squat- standard squat stance 3sets (medium- heavy weight) little rest in-between
Exercise 2 combo – smith Machine squat and Leg press (3 sets)
Smith machine squat – close feet stance, toes raised and weight in your heels on the squat down refer to video REPS 8-10 (light -medium weight)
Decline Leg Press – controlled pace 8-10 reps (med-heavy)
Repeat both exercises with 3 sets each, little rest in between sets.
Exercise 3 combo – Barbell Thrusters and Dumb bell dead lifts ( 3 sets)
Barbell Hip thrusters (med-heavy weight) 10 reps
Dead lifts using dumb bells – keep legs straight 10-15 reps (option toes raised- see video)
Exercise 4 – TRX hamstring curls (1 set) 20 reps
Exercise 5- Walking pulse squats and lunges (1 set)
3 squat pulse walks followed by 2 pulse lunge walks combo -I did these up the felt track.
Reps to fatigue, REFER TO END OF VIDEO
Personal Trainer- Jade Mellen
PLEASE NOTE- I am not a personal trainer, this is a guide of what I have done in my own PT sessions and I am posting for people looking for workout combo ideas as motivation/inspiration.
Variations on exercises are encouraged, these workouts are targeted solely for myself, my personal level of fitness and ability. Please use as a guideline /recommendation only.