2A-Kickbacks / Donkey Smith Machine
2A TRI-SET with 2B and 2C
On all fours on a bench or on the ground, place 1 foot under the bar at the center of the smith machine. Start with the thigh parallel to the floor (or slightly lower than the hip), the body tilted forward, and push the bar upwards by straightening out the leg. Return to starting position and execute 20 reps per leg.
On all fours on a bench or on the ground, place 1 foot under the bar at the center of the smith machine. Start with the thigh parallel to the floor (or slightly lower than the hip), the body tilted forward, and push the bar upwards by straightening out the leg. Return to starting position and execute 20 reps per leg.