JETSET Miami Virtual Manual

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Big Spoon

Abdominal Exercises • 30s

Spring Load: 1y
Time: 1 min

Machine Set Up:
Front of machine
Facing back

Other Possible Directions:
Reverse Big Spoon

Variations:
0y
Add a tricep dip when hips are over the platform/torso upright
Taller clients can place feet under Front S-Strap

Modifications:
2y for Big Spoon
0y for reverse
No movement, just hold each position to gain strength

Up Next in Abdominal Exercises

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    Burpees

    Burpees

    Spring load: 1y
    Time: 1 min

    Body Placement:
    Stand on front platform
    Facing back

    Variations:
    Cue slower movement if used as warmup; cue faster movement if mid-routine or in final abs series
    Move more quickly (raises heart rate)
    Straight-leg burpees; good for warmup because includes a stretc...

  • Super Sit-Up
    00:33
    Super Sit-Up

    Super Sit-Up

    Spring load: 1y
    Time: 1 min

    Body Placement:
    Sit on back edge of Back Platform
    Toes tuck under Back S-Strap

    Variations:
    Tempo
    2y
    Can be used as an oblique exercise with an appropriate variation
    Sit-up with a twist to one side at the top, Bow and Arrow, Russian Twist to one side

    Modificati...

  • Plank Variation - Army Crawl
    00:32
    Plank Variation - Army Crawl

    Plank Variation - Army Crawl

    Spring load: 1y
    Time: 30 sec

    Body Placement:
    Varies

    Modifications:
    Come to knees

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