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  • Smith Machine Romanian Deadlift

    Take a shoulder width, double overhand or mixed grip.
    Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
    When you feel the stretch, push your hips forward until you're back in a standing position.

  • Smith Machine Single Leg Hip Thrust

    Start by lying on a bench with your foot on the ground and a barbell on your hips.
    Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
    From this starting position, slowly lower your hips back down to the starting position.

  • Smith Machine Sumo Romanian Deadlift

    Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
    Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and unrack the bar
    Leave your knees mostly extended and flex and extend your hips.

  • Kettlebell Step Up Double

    Standing up straight, using a bench as a step, raise one foot onto the bench and hold the kettlebell in the same arm as the straight leg.
    Stand and bring both feet onto the bench. Slowly lower your leg back down to the starting position.
    Repeat.
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