Legs Day – Explosive & Smith Machine

Rear foot on bench — approximately knee height

Approach box — dip into a quarter squat and swing arms

Anchor feet under bars or have a partner hold

Heel fully flat throughout the movement

Back flat against wall, thighs parallel to floor

Drive through the elevated heel

Band around thighs — above knees

Heel fully flat throughout the movement

Heels elevated on a plate or step

Bend knees, swing arms back then forward for momentum

Feet shoulder-width, toes slightly out

Approach box — dip into a quarter squat and swing arms

Big step forward — knee tracks over toes

Band around thighs — above knees

Drop to floor — chest must touch

Feet shoulder-width, toes slightly out

Full squat depth, then explode upward