Lunge Sprint

Level: intermediate

Equipment: machine

Force: push

Mechanic: compound

Core muscles: quadriceps

Secondary muscle: calves, glutes, hamstrings

Instructions:

Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
Repeat for the recommended amount of repetitions.

To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, us...

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower ...

To begin, seat yourself on the bike and adjust the seat to your height.