Spring Load: 1Y
Time: 1 min

Machine Set-Up:
Front of machine, facing front

Other Possible Directions: Reverse curtsy lunge
Variations:
May also turn non-working toes to face front of room if an open hip is uncomfortable

Modifications:
Limit range of motion of working leg if any knee or an...

Spring Load: 1-4Y, depending on arm variation
Time: 1 min

Machine Set-Up:
Standing on the floor behind the machine
Facing front
Red Handles in hands

Other Possible Directions: N/A
Variations:
Possible arm variations: bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five ...

Spring Load: 1-3Y (if using red handles), can also be done during a spring change with no red handles
Time: 1 min

Machine Set-Up:
Back of machine, facing front
Red handles in hands

Other Possible Directions:
Reverse curtsy dips with red handles facing back

Variations:
Do without red ha...

Spring Load: LB-MB
Time: 90 seconds

Machine Set-Up:
Front of machine
Facing side of room

Other Possible Directions: N/A
Variations:
In/out one inch with non-working leg
Down/up one inch with working leg (non-working leg extended)

Modifications:
Reduce spring load

Spring Load: Any
Time: 30 seconds each variation, 2 minutes maximum in bungee on each leg

Other Possible Directions: N/A
Variations:
Hydrant
Abductor kicks/hold/pulses/circle

Modifications:
Give clients a 4-pound hand weight to place behind their knee or use no equipment

Spring Load: Grey + 1 yellow
Time: 90 seconds
Machine Set-Up:
On carriage, facing back
Handlebars in cross/T position

Variations:
Flying Donkey Kicks (hover non-working knee one inch off carriage during movement)
In/out one inch with working leg

Modifications:
Reduce spring load

Spring Load: 1y
Time: 1 min
Machine Set Up: Front of machine, facing side of the room

Other Possible Directions:
Carriage side lunge
Reverse side lunge
Reverse carriage side lunge

Variations:
Weighted Side Lunge done on 3y
Use of hand weights
0y

Modifications:
Use of red pole for support...

Spring Load: 1y
Time: 30 sec
Machine Set Up: Front of machine, facing side of room

Other Possible Directions:
Carriage side platform kicks
Reverse side platform kicks
Reverse carriage side platform kicks

Variations:
Weighted side platform kicks on 3y
Use of hand weights
0y

Modifications:...

Spring Load: Grey
Time: 90 sec
Machine Set Up: Front of machine, facing side of room

Variations:
Modified skater done on 4y
Move foot of working leg closer to back edge of front platform

Modifications:
Fingertips on front handlebar
Move foot of working leg closer to front edge of front plat...

Spring Load: Grey-Blue
Time: 90 seconds
Machine Set Up:
Front of the machine, facing the side of the room
Variations:
Move platform foot closer to back edge of front platform
Modifications:
Move platform foot closer to front edge of the front platform

Spring Load: Blue + 1 yellow or Blue + 2 yellow
Time: 90 seconds
Machine Set Up:
On Carriage, facing side of room. Handlebars in cross position
Variations:
In/out 1 inch with working leg
Modifications:
Reduce spring load

Spring Load: Grey-Blue
Time: 90 sec
Machine Set Up: Front of machine, facing side of room
Variations:
In/out inch
Modifications:
Reduce spring load