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WEIGHT GUIDE
HEAVY
LIGHT
LIGHT
LIGHT
FOCUS AREA: Lower Body
WARM UP | Elliptical | 10-15min
KNEELING SQUATS (SMITH MACHINE) 3 SETS 90 SECONDS REST
1. Kneel underneath a smith machine (you can kneel on a mat if that is more comfortable) LIGHT
2. Position the barbell on your shoulders as you would with a regular squat
Set 1 - 14 Reps
3. Lift and extend your hips making sure not to fully extend them
Set 2 - 16 Reps
4. Pulse through this position
Set 3 - 16 Reps
LIGHT
FOCUS AREA: Lower Body