Quads, Glutes
Calves, Hamstrings, Core
Watch Tutorial
https://www.youtube.com/shorts/I_k4E5AO0cs
https://www.youtube.com/shorts/BPyBtdiwLO0
https://www.youtube.com/shorts/9THwvsZ2Oog
https://www.youtube.com/shorts/awBrTb_u0mQ
https://www.youtube.com/shorts/Xt9biA8xKf4
https://www.youtube.com/shorts/GpNEZfp5H2M
https://www.youtube.com/shorts/Ft9-dizQAxc
Set bar Smith machine shoulder height.
Place bar on back.
Assume lunge stance under bar.
Lower into lunge.
Explosively jump up, switching leg positions mid-air.
Land softly in lunge other leg forward.
Immediately jump again.
Repeat alternating.