All you need is a cable column, dumbbell and a booty band! This is how I like to use the cable machine if I don’t have access to an abductor and smith machine ❤️🔥
1• Cable SL Seated Abductions
I have one hell of a mind to medius/upper glute max connection doing these single leg abductions! Truly a nice way to improvise when you don’t have an abductor machine! I have placed my @perillegrade ankle cuff above and the pulley at knee height
2• Cable Bridge Leg Pulls
Place the pulley at hip height. I like to lower my hips down for a little eccentric action instead of an isometric hold at the top of the bridge for each hamstring pull. Don’t forget to engage your deep core through all reps
3• Cable SL Bridges
How I improvise when I don’t have a smith machine for my Smith Machine SL Bridges in my gym based glute program. Place the handle bar attachment under your foot or @perillegrade ankle cuff around your ankle. Make sure you are driving through your bottom foot’s heel and engaging your deep core throughout. If your lower back is hurting, you’re most likely moving into too deep of an APT at the top of the bridge. I also like to press my arms firmly into the ground to create more stability and drive
4• DB + Band Frog Thrusts
Staple exercise in both my gym based and bands glute programs. I am using my @perillegrade balance pad to protect my hips and also to elevate my head. The pad under your head is a good option for those that experience pain in their deep cervical flexors. I also slapped my @perillegrade fabric band on and am pressing outward into the band
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