Oxygen Australia Issue 93 SeptemberOctober 2017

oxygenmagAU Sep/Oct 2017 51

TIGHT TONED LEGS

SMITH MACHINE

SPLIT SQUAT

Set-up: Stand in the smith

machine with one leg

stepped forward, in a lunge

position.

Action: Push up and

unrack the weight. Control

the weight down as your

back knee heads towards

the floor. Push up, pushing

all your force through your

front heel and drive the

weight back up.

Swap legs and repeat!

SMITH MACHINE PLYOMETRIC SQUAT JUMPS

Set-up: Stand in the smith machine with your feet shoulder width apart in
the squat position.
Action: Squat down as you normally would for a standard squat then
explode up, with your force coming through your heels and jump up with
the bar firmly squeezed onto your back with your arms. As you land,
cushion the landing by bending back into a squat position! That is one
rep. Spring back up for the second rep!

Tip: Try to ensure

all your force is

coming through the

front heel; this will

also help with your

balance.

Tip: Try to push

all your power

through your heels

and try to get as

much air as you

can when you

spring up!